Aerobic vs. Anaerobic Exercise: Which Benefits You More?

There’s no shortage of benefits of aerobic and anaerobic exercise. But the two have essential differences, like how your body uses energy. So, is one better for you than the other? Let’s examine both exercises –– including how to do them –– to find out. 

What is aerobic exercise?

Aerobic exercise is any physical activity that increases your breathing and heart rate. It involves using large muscle groups to move your body for a sustained period.

The word aerobic means "with oxygen." That’s because your muscles use oxygen to keep working during aerobic activity. You breathe harder so your lungs can supply more oxygen. And your heart beats faster to pump oxygen-rich blood to your muscles. Your muscles use that oxygen to generate the energy required to keep moving. 

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Aerobic activity can vary in intensity. There are several ways to measure your exercise intensity level: low, moderate, or high. For example, the talk test can help you distinguish between moderate and vigorous or high-intensity exercise. 

Examples of aerobic exercise

Steady-state aerobics often involve rhythmic or repetitive movements. Ultimately, if the movement gets your heart pumping for an extended period, it’s aerobic. The key is to pick cardio activities you enjoy.

Examples of cardiovascular or aerobic activity include: 

• Brisk walking 

• Hiking

• Jogging or running

• Cycling

• Swimming

• Dancing

• Rowing

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What is anaerobic exercise?

Anaerobic exercise refers to physical activity that you can only maintain for a short period. It involves quick bursts of high-intensity movement. When you exercise, your muscles need more oxygen to sustain movement. But when you do anaerobic exercise, your muscles work so hard that your heart and lungs can’t keep up. 

The word anaerobic means "without oxygen." That’s because your body doesn’t use oxygen for energy during anaerobic exercise. Instead, your body utilizes energy stored in your muscles. 

High-intensity anaerobic exercises may result in more excess post-exercise oxygen consumption (EPOC). With EPOC, the body restores its oxygen supplies after a workout, burning more calories in the process. 

Examples of anaerobic exercise

The high intensity of anaerobic exercise is great for fast, powerful moves. Examples of anaerobic exercise include: 

• High-intensity interval training (HIIT)

• Heavy weight lifting

• Sprinting

• Plyometrics 

• Tabata training

• Squat jumps

• Box jumps

What are the benefits of aerobic exercise?

It’s called cardio for a reason. The movement is designed to strengthen your heart and lungs. Here are a few more critical benefits of aerobic activity: 

• Reduced risk of chronic illness: Routine exercise, including aerobics, reduces your risk of cardiovascular diseases such as heart disease, stroke, and high blood pressure. It also lowers your risk of chronic diseases like Type 2 diabetes and some cancers. 

• Less stress: A heart-pumping cardio routine can also help lower stress levels. 

• Weight management: Regular physical activity, including cardiovascular exercise, can help you maintain a comfortable body weight. 

• Better sleep: People who exercise regularly tend to fall asleep faster and sleep more soundly. Research shows that regular aerobic activity can improve sleep quality in people with insomnia symptoms.

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What are the benefits of anaerobic exercise?

Most of the health benefits of aerobics also apply to anaerobic exercise. This includes reduced risk of illness, weight management, and better sleep. But there are unique benefits of anaerobic exercise, including: 

• Better VO₂ max: VO₂ max is the maximum amount of oxygen your body uses for energy during intense exercise. It measures your cardiorespiratory fitness, which is essential for endurance. Studies show that HIIT may be better at improving VO2 max than moderate, steady-state exercise. 

• Shorter workouts:HIIT is an effective way to boost your health in a short amount of time. One study found that as little as 3 weekly HIIT sessions (10 minutes or less per session) may improve cardiorespiratory fitness and endurance.

• More muscle power: For people looking to make athletic improvements –– like swinging a bat harder –– anaerobic exercise might help. One study found that anaerobic training increases muscle power for athletes. 

Is aerobic or anaerobic exercise right for you?

You can benefit from aerobic and anaerobic exercise. It depends on your goals and fitness level. Anaerobic exercise is more challenging than aerobic exercise, as it requires more output. If you’re new to exercise, start with a beginner-friendly aerobic workout. 

But if you exercise regularly, you can gradually add anaerobic exercise to your routine. Shorter, more intense workouts can be as effective as longer, moderate-intensity workouts. So if you’re pressed for time, anaerobic exercise is a good option. It’s also useful if you want to build muscle power for specific athletic goals. 

You can make both exercise styles part of your regimen when you’re comfortable. Remember that proper recovery is critical for all forms of exercise.

How often should you do aerobic and anaerobic exercise?

Experts recommend doing 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week. That's 30 minutes of moderate cardio 5 days a week or 25 minutes of vigorous cardio 3 days a week. They also advise adults to get at least two muscle-strengthening workouts a week.

But the best workout plan depends on your health, fitness level, and goals. Beginners might start with 15-minute aerobic workouts five days a week. They can gradually work up to 30-minute sessions. Then, introduce anaerobic exercises as their fitness improves.

Experienced exercisers might opt for a combination of aerobic and anaerobic workouts. But limit anaerobic workouts like HIIT to 2 to 3 days per week. And make sure to include a couple of rest days between sessions. This strategy can help you avoid overtraining and other injuries.

Should you avoid aerobic or anaerobic exercise if you have certain health conditions?

Your current health is another important consideration when choosing an exercise routine. Generally, low- to moderate-intensity aerobic exercise is safe even with certain health conditions. It can help you manage conditions such as heart failure, diabetes, and arthritis. 

Research suggests that anaerobic exercise can also help people manage conditions like coronary artery disease, diabetes, and high blood pressure. 

However, exercise safety with health conditions may vary from person to person. Talk to a healthcare professional before starting a new exercise routine. They can make recommendations based on your condition. 

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Written by:

Colleen Stinchcombe

Colleen Stinchcombe is a freelance writer based near Seattle, WA. Her work focuses on health, the environment, and outdoor recreation. She's been published by SELF, Health.com, and REI, among others.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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