Which is more effective for weight loss: anaerobic exercise or aerobic exercise?
May 09, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Aerobic exercise produces faster weight-loss results in the short term, while anaerobic exercise plays an important role in long-term fat loss by increasing basal metabolic rate. Combining both types of exercise can lead to more effective weight reduction. Aerobic activities such as jogging, swimming, and cycling directly utilize fat as the primary energy source through sustained, low-intensity movement. When exercise duration exceeds 30 minutes, the proportion of energy supplied by fat significantly increases.
Generally, aerobic exercise produces faster weight-loss results in the short term, while anaerobic exercise plays an important role in long-term fat reduction by increasing the basal metabolic rate. Combining both can achieve a more effective weight-loss outcome. A detailed analysis is as follows:
Aerobic exercises, such as jogging, swimming, and cycling, involve continuous low-intensity movement that directly uses fat as the primary energy source. When exercise lasts longer than 30 minutes, the proportion of energy supplied by fat significantly increases. For example, running for half an hour can burn approximately 300–400 kcal, and long-term adherence can effectively reduce body fat. Aerobic exercise enhances cardiorespiratory function, improves physical endurance, and promotes blood circulation. Long-term regular exercise can lower resting heart rate and blood pressure, improve insulin sensitivity, and reduce the risk of fat accumulation.
Anaerobic exercises, such as weightlifting, push-ups, and squats, increase metabolic levels by building muscle mass. Muscle tissue consumes three times more energy at rest than fat, so each additional kilogram of muscle can raise the basal metabolic rate by approximately 50 kcal per day, enabling continuous calorie burning throughout the day. Following anaerobic exercise, the body experiences excess post-exercise oxygen consumption (EPOC), during which the metabolic rate remains elevated for 24–48 hours. For example, high-intensity interval training (HIIT) can elevate the metabolic rate by 10%–20% after exercise, further promoting fat breakdown.
Performing 20 minutes of anaerobic exercise first to deplete glycogen stores, followed by 30 minutes of aerobic exercise, allows the body to transition more quickly into fat-burning mode. This combination simultaneously activates the glycolytic and aerobic oxidative systems, increasing total calorie expenditure by 15%–30%. Anaerobic exercise improves body contours by increasing muscle mass, while aerobic exercise enhances cardiorespiratory function. Combining both reduces subcutaneous fat and optimizes muscle distribution, resulting in a toned and well-defined physique.
