Which is better for weight loss, aerobic exercise or anaerobic exercise?

There are many types of exercise and many ways to classify them. We can divide exercise into two categories: aerobic exercise and anaerobic exercise based on the way substances are metabolized in the human body during exercise. That is to say, whether the energy for exercise comes from aerobic metabolism or anaerobic metabolism. Exercise is not just a form of exercise, it is also a way to lose weight. But which type of exercise is better for weight loss, aerobic exercise or anaerobic exercise?

Aerobic exercise refers to the period during which the human body mainly engages in aerobic metabolism. It reflects that the human body performs physical fitness exercises under the condition of sufficient oxygen supply, and the energy generated by the metabolism of sugar, fat and amino acids is supplied to the body's needs. It is characterized by low intensity, rhythm and long duration. The main purpose of aerobic exercise is to increase your heart rate and exercise your heart, which is why aerobic exercise is also called cardiovascular exercise. In addition, aerobic exercise requires a large amount of oxygen, and the main energy consumed by the body is carbohydrates and fat. It prevents osteoporosis and regulates psychological and mental state. Because the exercise intensity is relatively mild, it is more suitable for middle-aged and elderly people.

The appropriate heart rate for aerobic exercise is (220-age)×(60%～85%). For example, for a 35-year-old man, according to this formula, the ideal heart rate range when exercising is 111 beats per minute at the lower limit and 158 beats per minute at the upper limit. This is the heart rate range that this man should achieve during aerobic exercise during his exercise.

Common aerobic exercises include jogging, brisk walking, cycling, going up and down stairs, climbing, skipping rope and long-distance swimming. Generally, you should do aerobic exercise 3 to 4 times a week, or it is better to do it every other day. Excessive aerobic exercise can easily cause fatigue.

Anaerobic exercise refers to the human body performing some high-speed, intense exercise in a short period of time. When the human body exercises hard, the oxygen supply is insufficient, or the sugar in the body does not have time to be broken down by oxygen, and the body has to rely on "anaerobic energy supply", that is, the sugar in the body uses anaerobic fermentation to generate energy to supply the body's needs. The metabolites of anaerobic metabolism can only be carbohydrates, not fats and proteins. In addition, during anaerobic metabolism, sugar is broken down into lactic acid by anaerobic glycolysis, which can cause muscle fatigue and soreness.

This is why we experience muscle soreness when we do strenuous or high-intensity exercise for a longer period of time. Common anaerobic exercises include equipment training, weightlifting and throwing, running, long jump, tug-of-war, etc.

The current popular view in the international sports medicine community is that within the same amount of exercise time, the most effective exercise for fat loss is high-intensity anaerobic interval training. After stopping high-intensity anaerobic intermittent exercise, the body consumes much more energy than after stopping aerobic exercise. For some fat people, it is difficult to lose weight successfully through aerobic exercise, because it is difficult to persist in exercise for more than half an hour. Relying on short-term high-intensity anaerobic intermittent exercise to lose weight may be more effective and easier. Anaerobic exercise helps us increase muscle and shape muscle lines, and is more suitable for young people.

After learning so much information and looking at the popular views in the modern international sports medicine community, I believe everyone should understand what kind of exercise is most helpful for weight loss. Perhaps, most people used to think that aerobic exercises like running are the best for weight loss. This is totally wrong. For us, anaerobic exercises are the best.