Aerobic vs Anaerobic Exercise
Although there is enough factual information regarding aerobic vs anaerobic exercise, it seems that most people fail to apply it practically to their weight loss programs.
When trying to lose fat, your overall calorie intake should be bellow maintenance, and consequently you should train less because your recovery ability is reduced. Therefore, choosing the right form of exercise is even more important in this context.
As you may know already, the word “aerobic” describes a particular metabolic pathway which requires oxygen to proceed.
Low intensity activities such as running, cycling, etc, use preferentially aerobic energy sources, and for this reason it is believed (falsely as it happens) that they provide specific adaptations which contribute to better cardiovascular functioning and health.
It should be noted that these adaptations occur in two main tissues in the body: heart and muscles. In general, the more muscles you train, or the stronger you are, the more your cardiovascular system is used because more blood has to be pumped in order to supply more energy.
In the muscle cell, energy enters in the form of glucose, and is converted in a chemical compound called pyruvate that can be used for ATP production. (The ATP molecules represent units of energy.)
This process takes place in the mitochondria (the power house of the cell) in the presence of oxygen, and can produce lots of energy but at a slow pace.
When the energy requirements increase, the aerobic pathways are overwhelmed, and the pyruvate will be produced at a much faster rate from the breakdown of glycogen.
However, at higher intensities, the pyruvate begins to stack up because the aerobic cycle cannot use it all, and it's converted into lactic acid.
Soon after the intense burst of muscular activity, the same aerobic pathways normalize, and the lactate is converted back into pyruvate to be metabolized in the mitochondria.
In other words, while you are sitting on your butt, catching your breath after a set of squats, your aerobic system is greatly stimulated.
As a result, doing some form of vigorous exercise may increase the number and the activity of mitochondria.
Also, when training intensity is kept at a higher level, there will be an increase in the number of capillaries which deliver blood, oxygen and nutrients to the muscles. (This doesn't apply to power-lifters who perform very low reps.)
According to popular belief, steady low intensity exercise is necessary to burn fat, which is partially correct if we look exclusively at the fuel utilization.
Also, it should be noted that at higher intensities, the accumulation of lactate will hinder fat release by trapping the fatty acids inside the fat cell.
However, keep in mind that the type of fuel used doesn't have any importance (at least not when you are well above 10% body fat) as long as you burn more calories than you eat.
Steady state exercise may be used at the end of your diet, when you get very lean, and fat mobilization becomes a problem. (Provided that you keep a low intensity and volume.)
As a conclusion, there no clear cut line between aerobic vs anaerobic exercise when it comes to metabolic adaptations or fat loss.
Truth be told, you can get the same benefits from your regular weight training. So won't waste your time for nothing.
Return from Aerobic vs Anaerobic Exercise to Home
