Aerobic and Anaerobic Training — What's the Difference and When to Use Each

Depending on your goals, fitness level and age, coaches use one of two training types: aerobic training and anaerobic training.

Aerobic training

This is the easier form of physical activity. It involves exercises that don't put too much strain on the cardiovascular system. Breathing quickens slightly, but stays controlled enough that you can still talk and catch your breath. Heart rate sits at around 50–70% of your maximum heart rate — roughly 100–140 beats per minute, depending on age.

Energy during this type of training comes mainly from aerobic metabolism (free fatty acids). A session can last 45–60 minutes, and fat burning usually kicks in after 30–35 minutes. This category includes cycling, rowing, the elliptical, jogging, rollerblading, jump rope and treadmill running — commonly known as cardio.

Anaerobic training

This is a harder form of effort that puts a heavy load on the cardiovascular system — heart rate rises to 75–90% of maximum. Lactic acid builds up in the muscles, and energy comes mainly from glycogen stored in the muscles and liver. During this kind of training you'll typically run out of breath.

It creates an oxygen deficit in the body that takes up to 24 hours after training to replenish — which boosts metabolism. A typical example is HIIT (High Intensity Interval Training), such as Insanity or Tabata: 20 seconds of work at maximum pace followed by 10 seconds of rest, repeated 8 times per round (4 minutes). You can do up to 5 rounds in one session. Tabata is easy to do at home by picking exercises for different muscle groups.

A typical gym workout can also become anaerobic if you increase the intensity and pace. To be done correctly, it shouldn't last longer than 30 minutes — it's hard to keep such a high heart rate for longer, and the effort gradually shifts back to aerobic.

Sample exercises you can do at home

• Squat
• Push-up
• Sit-up
• Bear crawl
• Jump squats
• Low plank
• Side plank
• Jumping jack
• High knees

Benefits of aerobic training

• Strengthens the heart and lungs
• Improves muscle function
• Puts less strain on the body — more enjoyable
• Doesn't cause much stress on the body
• Lower injury risk

Benefits of anaerobic training

• Improves endurance
• Increases muscle strength
• Strengthens bones
• Doesn't require much time
• Boosts metabolism
• Gives faster visual and performance results
• The body adapts more slowly to this type of stimulus