Losing Weight Aerobic Vs Anaerobic

With so many exercise options out there, it can be confusing to know which one is best for weight loss. Here's the difference between aerobic and anaerobic exercises, and which one is best to shed extra kilos.

Now that you have started your journey to effective weight loss, this begs the question what is the best way to burn excess fat? With so many exercises and diets out there, it can be overwhelming to find one that works for you. Everyone is created different and responds differently to things. The same goes for exercises!

To start on your journey to fitness, let's understand the difference between two types of exercises: aerobic and anaerobic! You might be able to find an answer by the end of this article.

Anaerobic Metabolism Vs. Aerobic Metabolism

Coach Niranjan Deshpande says, Before even writing about which exercise is good for weight loss, it is important to address this assumption that exercise 'leads to' weight loss or some type of exercise is 'better' for weight loss. If that were true, every person who goes to the gym or for a morning walk would have lost weight. The calories you burn during exercise is not really the 'fat' being burned or weight being 'lost'.

He further explained that energy deficit over some period is what helps with fat or weight loss. You must burn more calories, while also eating slightly less for some period. This energy deficit forces your body to use stored body fat as an energy source.

Now, let us understand the role of exercise in weight loss. Coach Deshpande explains, exercise enhances our physical capabilities to perform more, which also helps us to burn more calories, thus helping us create larger energy deficits - the only role of exercise in weight loss.

Aerobic Vs. Anaerobic: What's Best For Weight Loss?

Aerobic exercises are typically long duration, low intensity, low effort exercises which keep our heart rate steady and use oxygen for energy generation. They improve our heart's capacity to send oxygenated blood to working muscles for a long period of time- which we also refer to as stamina. A person who lacks stamina runs out of breath and has to stop the activity, thus lowering his capability to burn calories, he explains.

Further explaining what anaerobic exercise is, Anaerobic exercises are typically short duration, high intensity, high effort movements which rapidly increase our heart rate and don't need oxygen for energy generation. These exercises help us build strength, speed, power and endurance, which allow us to build or retain muscles, thus contributing to higher metabolism. A person with poor strength will not be able to perform more 'work', will have a lower metabolism, thus lower capability to burn calories.

According to the fitness expert, the best exercise for weight loss will be a combination of 'aerobic' and 'anaerobic' that keeps your metabolism high, your muscles stronger and your heart healthy to perform an activity and do more 'work' for a long duration of time- which eventually will help you burn more calories to create more energy deficit for weight loss.

Biggest Workout Mistake

किडनी में गांठ होने पर शरीर में दिखने लगते हैं ये 5 बदलाव, पेट के इन हिस्सों में भी होती है परेशानी

By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cookie Policy.This is always a huge topic discussion in the fitness industry. I am going to break things down and tell you what you want to know! Is cardio necessary for fat loss?

Which type of cardio will optimize fat loss? LISS (low intensity steady state) or HIIT (high intensity interval training)? The good news is that there is some pretty clear research that can answer these questions. First, let’s take a look at what cardio actually is and what the different types do for your body:

Zone 2 Training And Weight Loss

There are two basic types of physical training: aerobic and anaerobic. To understand how our bodies lose fat during training, you need to know what these terms really mean, technically and practically.

LISS Cardio is “Low Intensity Steady State” and is aerobic activity. HIIT Cardio is “High Intensity Interval Training” and is anaerobic activity. Before I get into which is better, why do cardio at all?

The quick answer is no. You do not need to do cardio exercise to lose fat. You can lose fat by restricting caloric intake, by doing resistance training, or by a combination of both. The main factor in losing body fat is taking in fewer calories than you expend. Cardio can help you expend more calories, but is not absolutely necessary. Restricting caloric intake is an obvious solution to fat loss. If you consume fewer calories, you will burn and lose more fat. But, what about resistance training? How does that help with fat loss? Resistance training is one of the best ways to get lean because it builds muscle.2 When you add muscle, you raise your resting energy expenditure (the amount of calories you burn when you’re just sitting still). Muscle tissue requires more calories to function, even at rest, than fat tissue. The more muscle mass you have, the more calories you burn per day.

Resistance Training Preferred During Dieting?

Just because cardio isn’t necessary for fat loss DOES NOT mean you shouldn’t do it. Cardio has other benefits, especially for health, and can contribute to your calorie deficit. So, which is better, aerobic LISS or anaerobic HIIT?

A traditional outlook on cardio and fat loss is that a good, long, low intensity workout on an empty stomach will lead to the greatest fat loss. A long, slow run first thing in the morning is the go-to daily workout for a lot of people. Views on this are changing, though, with research to back it up. What the current research tells us is that HIIT is a powerful way to lose fat, as compared to LISS training. Lower intensity aerobic cardio leads to less fat loss and may even hinder muscle growth, when compared to HIIT workouts.3 For example, one study found that fat oxidation, the use of fat molecules for energy, was significantly higher after six weeks of interval training.4 Carbohydrate oxidation, the use of sugar for energy, was lower. In other words, HIIT caused the body to target fat stores for energy, which means greater fat loss. In another study, researchers compared individuals doing LISS for several weeks to those doing HIIT over the same time period. Fat loss in the HIIT group was up to nine times greater than in the LISS group.1 One reason that may help explain the greater fat loss experienced with HIIT is that this type of exercise may increase EPOC, excess post-exercise oxygen consumption.1 After a HIIT session, you continue to oxidize fat, more so than after a LISS workout. Researchers have also found that HIIT workouts can increase the levels of growth hormone in the body, which also may contribute to fat loss.5

So, what’s the bottom line? There is always a time and a place for all types of exercise and both types of cardio. Both aerobic and anaerobic training provide a lot of benefits. The definitive answer, for now, is that HIIT is the front-runner when it comes to burning fat. So, if your number one goal is to lose weight, focus on HIIT, but don’t leave out other types of training. Also, remember that if you are a complete beginner, HIIT may not be the right method of training right out of the gate. You may need time to work up to a fitness level where you feel comfortable enough to start performing interval workouts.

What Is The Optimal Heart Rate To Maintain During Aerobic Exercise For Weight Loss Purposes?

LISS training has big benefits, including increased muscle mass in the heart, better disposal of metabolic waste, more use of fat as a fuel instead of sugar, and in fact, increased fat oxidation. LISS may not burn as much fat as HIIT, but it does the job and it provides health benefits and a little variety.4When working with clients you need to find all kinds of ways to motivate them to try the workouts you have planned. Some clients inevitably prefer low-intensity, endurance work, while others like to run fast or lift heavy. It's important to find a balance that matches each individual's goals but you'll often find you come up against some resistance. Therefore, it's so important for you to be able to quickly explain the benefits and outcomes of aerobic exercise and anaerobic exercise. Use your knowledge of what these different workouts do for the body to help your clients understand how and why you develop the variety in their training plans.

Workouts with a primary focus on aerobic exercise are beneficial because they burn fat, improve cardiovascular health and fitness, and improve the body's ability to recover and repair after intense exercise. To better help your clients understand why you insist they do some low intensity, longer duration workouts, teach them about all the ways in which this exercise triggers important adaptations in the body.

Aerobic exercise mostly relies on slow twitch muscle fibers, which contract slower and at a lower intensity. These fibers are important

Does It Matter If You Do Aerobic Or Anaerobic Exercise To Lose Fat?