Even if you have never been on a diet, you may have heard of it once. To lose weight efficiently, it is important to understand these two exercises. So this time, I will explain the difference between aerobic exercise and anaerobic exercise.
Aerobic exercise takes time, anaerobic exercise is short and intense the two biggest differences between aerobic and anaerobic exercise are time to do exercise and intensity of exercise.
Aerobic exercise is an exercise that is not so intense and is performed continuously for a long time. On the contrary, anaerobic exercise is a short-time exercise with high intensity (load). Also, the energy consumed is different for each exercise.
Aerobic exercise consumes fatty acids and anaerobic exercise consumes glucose. The different sources of energy consumed mean different results of exercise.
It is said that aerobic exercise has the effect of burning body fat efficiently, and anaerobic exercise can be expected to have a dieting effect by improving basal metabolism. When dieting, it is said that it is important to combine exercises that suit your purpose. Burn unwanted fat! Aerobic exercise
Aerobic exercise is an exercise that continuously applies a light to moderate load. I think there are many people who don’t come to the point even if they say light to medium. Exercises such as walking, running, swimming and cycling are famous.
If you don’t have a habit of exercising, we recommend starting with walking and then moving to running when you get used to it and feel unsatisfied with walking.
If people who don’t have a habit of exercising suddenly start running, there are surprisingly many people who don’t keep up with it, so be careful.
Benefits of aerobic exercise
The merit of aerobic exercise is probably fat burning. Aerobic exercise burns fat in your body after a certain amount of time has passed since you started exercising, regardless of the type of exercise you are doing.
There is a feature that it is difficult to realize the effect in a short time, but you can get slimmer by continuing for a long time.
Aerobic exercise can also be expected to have effects such as improving cardiopulmonary function, improving stamina, and improving basal metabolism.
Also, aerobic exercise, which is a whole-body exercise that consumes oxygen and energy, raises blood pressure.
In that case, the hormones in the body try to lower the blood pressure, and the effect of stabilizing the blood pressure can be obtained.
Aerobic exercise is also recommended for people who have high blood pressure at the medical examination. Not only does it burn excess fat, which is one of the purposes of dieting, but it also helps maintain good health.
Disadvantages of aerobic exercise
Aerobic exercise has many attractive advantages such as dieting and maintaining good health, but it also has disadvantages such as it takes time.
Unlike anaerobic exercise, which will be explained later, it is said that it takes at least 30 minutes to burn fat by aerobic exercise.
If you are walking, fat burning will start only 20 minutes after you start exercising. Similarly, other aerobic exercises do not have the effect of burning fat immediately after you start exercising.
The disadvantage of aerobic exercise is that you have to secure 30 minutes a day. However, you can feel the effect even 30 minutes a day, 3 days a week, so please take aerobic exercise when you are on a diet. Get a constitution that is hard to gain weight! Anaerobic exercise
Benefits of anaerobic exercise
The merit of anaerobic exercise is that you can become a constitution that makes it difficult to gain weight. It does not have the effect of burning fat as efficiently as aerobic exercise. However, you can improve your basal metabolism by increasing your muscle mass.
As your basal metabolism rises, you also burn more calories when you’re not doing anything, which naturally makes it harder for you to gain weight. Even if people of the same weight eat exactly the same food, people with a lot of muscle mass are less likely to gain weight.
Disadvantages of anaerobic exercise
Unfortunately, anaerobic exercise also has its disadvantages. It is important to note that anaerobic exercise aims to increase muscle mass, so it consumes less calories. It uses a lot of muscles in a short time, so you will feel satisfied after exercising, but you will not burn a lot of calories.
If you take care not to do muscle training and increase the amount of food, you will gain weight. I’m doing muscle training, but I can’t lose weight! Many people quit muscle training.
When you’re doing muscle training, don’t look at the effects of weight gain or loss, but look at the effects of increasing or decreasing body fat percentage or increasing muscle mass.
The fact that the body fat percentage is decreasing and the muscle mass is increasing means that the effect of muscle training is appearing.
Efficient diet that incorporates aerobic and anaerobic exercise
To lose weight through exercise, it is important to have a good balance of both aerobic and anaerobic exercise. If you lose weight just by doing aerobic exercise, you can easily gain weight just by quitting aerobic exercise.
Even if you can improve your basal metabolism with anaerobic exercise alone, you will not lose weight because you are not exercising with a fat burning effect. To lose weight efficiently, do aerobic and anaerobic exercise in a well-balanced manner.
Do anaerobic exercise before aerobic exercise
In order to get the effect of aerobic exercise more efficiently, it is essential to increase muscle mass. It is also said that you can improve the calorie consumption and fat burning effect during aerobic exercise just by incorporating anaerobic exercise (muscle training) before doing aerobic exercise.
Before aerobic exercise, you can lose weight faster just by doing muscle training in the areas you want to train and tighten. Instead of doing aerobic exercise while you’re out of breath, take a short break to get your breath in and then start aerobic exercise.
Aerobic exercise is best 1 hour after a meal
When doing aerobic exercise for dieting purposes, it is said that you should be hungry to some extent. Some people just listen to that and do aerobic exercise early in the morning or when they wake up, but we do not recommend aerobic exercise when they wake up because there is a risk of getting sick.
Eat your meal well and start 1 hour to 1 hour and 30 minutes after eating, when your blood sugar and fat absorption are highest. Also, don’t forget to rehydrate frequently to avoid dehydration during aerobic exercise.
Understanding the difference between aerobic and anaerobic exercise made your diet more efficient.
When you find out that aerobic exercise is good, you do aerobic exercise anyway. When I hear that I lose weight with anaerobic exercise, I just do muscle training. I’ve been on such a diet in the past. Of course, I sometimes lost weight and body fat percentage, but in the end I couldn’t get a satisfactory result.
However, after understanding the difference between aerobic exercise and anaerobic exercise and trying to perform each exercise in a well-balanced manner, I was able to slowly but firmly realize the diet effect. In my case, I was doing each exercise alternately, so it was good that I never got tired of the exercise itself.
If you are currently worried that you will not lose weight, please review the balance between aerobic and anaerobic exercise.