Which is more effective for weight loss: aerobic endurance or fat burning?
Apr 17, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Under normal circumstances, determining which is better between aerobic endurance and fat-burning for weight loss depends on multiple factors, and it is not possible to simply judge which is superior. The advantages of aerobic endurance training for weight loss are mainly reflected in increasing metabolic rate, enhancing cardiopulmonary function, and improving cardiovascular health. Although fat-burning training involves shorter exercise durations per session, it results in excess post-exercise oxygen consumption that can last from several to tens of hours after the activity.
Generally speaking, whether aerobic endurance or fat-burning is more effective for weight loss depends on multiple factors, and it is not possible to simply determine which one is better. Detailed analysis is as follows:
Aerobic endurance training is a type of training that improves cardiopulmonary function and the body's metabolic rate through long-duration, low- to moderate-intensity exercises, such as running, cycling, and swimming. Its advantages for weight loss mainly include increasing metabolic rate, enhancing cardiopulmonary function, and improving cardiovascular health. It can enhance the heart's pumping efficiency and the lungs' gas exchange capacity, which benefits long-term health.
Fat-burning training primarily aims at burning fat and typically involves high-intensity, short-duration aerobic exercises, such as jogging or brisk walking. Although high-intensity interval training involves shorter exercise durations, the excess post-exercise oxygen consumption can last for several to tens of hours. This means the body continues to burn more calories even during rest. It is suitable for individuals who want to efficiently burn fat within a short time and those aiming to increase their basal metabolic rate.
It is recommended to incorporate both types of training into a balanced routine, along with appropriate dietary adjustments, to achieve optimal weight loss results and overall health.
