R.A.C.E – Reaction Agility Competition Endurance/

Aerobic vs Anaerobic…which one burns more fat?

I get this question all the time as a trainer….Don’t I have to run for long durations of time to burn fat?

The answer (ding ding ding) both aerobic and anaerobic exercise burn fat. With that said, my fitness professional opinion is that anaerobic is the more efficient way to burn fat and still maintain muscle.  Although, incorporating both is the most effective!  Lets take a look at the difference.

Aerobic literally means in the presence of oxygen.  Examples of this are jogging, cycling, brisk walking, etc.

Anaerobic literally means in the absence of oxygen.  Exapmles are any activity that is performed at a medium to high intensity for less than 2 minutes(ex. sprints), where energy is derived without oxygen, is usually called an anaerobic activity.

Pro’s of Aerobic Training

1. Increased cardiovascular endurance
2. Decreased body fat

Con’s of Aerobic Training

1. Decreased muscle mass
2. Decreased speed
3. Decreased power
4. Decreased strength

After looking at the con’s, it is clear that aerobic training breaks down muscle when the body uses fat for energy.

Anaerobic Training Pro’s

1. Increased Cardiovascular Capacity
2. Increased Cardiovascular Recovery Ability
3. Strength Gains
4. Power Gains
5. Improved Speed
6. Decreased Body Fat

The Con’s..

1. Increased Risk of Injury in Untrained People
2. Requires a Good Aerobic Foundation

Anaerobic training uses a different metabolic system to supply the muscles with energy and thus creates a more powerful physique.

Another plus of anaerobic training is it continues to burn calories for a longer period of time after workout.  Up to hours longer!

Let me give some clarification for those of you who like to see numbers and facts….

Aerobic Exercise burns about 50% fat for fuel while Anaerobic Exercise burns about 40% fat for fuel… so this is where the confusion lies in most people…stay with me though….

But, let’s say you burn 200 calories in 20 minutes of Aerobic Exercise (100 fat calories), and you burn 320 calories in 10 minutes of Anaerobic Exercise (128 fat calories)… then you see that in the end result you will burn more overall calories with Anaerobic training.

So why not go “balls to the walls” for 10 minutes and get greater results most of the time, and then less often incorporate some low intensity exercise?!