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Many people wonder, “Is aerobic exercise best for weight loss?” or “Can I lose weight with strength training alone?” The answer depends on your goals.

In this article, I will explain the differences between aerobic (cardio) and anaerobic (strength) exercises, their benefits, and how to choose the best option based on your objectives.

 

1. What is Aerobic Exercise?

Aerobic exercise involves continuous movement that relies on oxygen to produce energy.

Examples of Aerobic Exercise

• Running or jogging
• Walking
• Cycling
• Swimming
• Rowing

Key Characteristics

• Can be sustained for long periods (30 minutes or more)
• Uses fat as the primary energy source
• Improves cardiovascular endurance
• Low impact, making it suitable for beginners

Who Should Do Aerobic Exercise?

• Individuals aiming to burn body fat for weight loss
• Those looking to improve endurance and stamina
• Beginners who want a low-impact way to start exercising

Pros and Cons

Pros:

• Effective for fat burning
• Strengthens heart and lungs（The American Heart Association recommends at least 150 minutes of aerobic exercise per week. here）
• Easy to maintain consistently

Cons:

• Does not build much muscle and may lead to muscle loss
• Excessive cardio may reduce muscle strength

You might also like this article about low-intensity cardio, called the Zone 2 workout.　Here

The Benefits of Zone 2 Training

2. What is Anaerobic Exercise?

Anaerobic exercise involves short bursts of high-intensity movement that do not rely on oxygen for energy.

Examples of Anaerobic Exercise

• Strength training (squats, bench press, deadlifts)
• Sprinting (e.g., 100m dash)
• HIIT (High-Intensity Interval Training)
• Burpees, box jumps

Key Characteristics

• Involves short, intense bursts of effort
• Uses glycogen (stored carbohydrates) as the primary energy source
• Builds muscle and increases metabolism
• Quickly raises heart rate and improves cardiovascular fitness

Who Should Do Anaerobic Exercise?

• Individuals looking to build muscle and boost metabolism
• People who want effective workouts in a short time
• Athletes who need strength and power for sports

Pros and Cons

Pros:

• Increases muscle mass, boosting metabolism
• Delivers high results in a short workout time
• Improves strength for daily activities and sports

Cons:

• More intense, which can be challenging for beginners
• Can cause muscle soreness, especially at the start
• Requires proper form to avoid injuries

related article

Optimal Sets and Frequency for Muscle Growth and Strength: Research-Based

 

3. Which is Better for Weight Loss?

• For quick weight loss, aerobic exercise is more effective as extended workouts burn more calories. (CDC recommend!!)
• To prevent rebound weight gain, strength training is recommended as it builds muscle and increases metabolism.

related article

Effective Weight Loss Strategies with CrossFit: A Complete Guide

 

Best Strategy: Combine Strength Training and Cardio

• Strength Training (Anaerobic): Builds muscle and raises metabolism
• Cardio (Aerobic): Burns excess fat for a leaner body

4. Recommended Exercises Based on Goals

Goal	Best Workout
Burn fat quickly	Aerobic (running, cycling)
Build muscle	Strength training (squats, deadlifts)
Boost endurance	Aerobic (long-distance running)
Increase strength	Anaerobic (heavy lifting)
Save time	HIIT (combines both)

5. Best Training Strategy

Strength training should be performed first, followed by cardio.

• Strength Training (Anaerobic): Squats, push-ups, deadlifts, performed two to three times per week for 30 to 45 minutes per session.
• Cardio (Aerobic): Running, walking, cycling, performed three to five times per week for 20 to 40 minutes per session.

 

6. Conclusion

For weight loss and body transformation, the most effective approach is to combine strength training and cardio.

• Strength training increases metabolism
• Cardio burns fat
• Performing strength training first, followed by cardio, maximizes results

Each exercise type serves a different purpose, so workouts should align with specific fitness goals. Finding a balance between both approaches will help achieve long-term success.