Differences Between Aerobic And Anaerobic: Benefits And Risks

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What’s the Difference Between Aerobic and Anaerobic?

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Jane Chertoff — Updated on August 12, 2024

Differences
Benefits
Risks
Examples
Frequency
Takeaway

Aerobic exercise, also known as “cardio,” involves training that conditions your heart, such as running or cycling. Anaerobic exercise focuses more on strength and power.

Engaging in different types of exercise has different health benefits. Choosing which is right for you, aerobic or anaerobic, depends on what you want to get out of a workout.

Read on to learn about the differences between them, risks and benefits, examples of both aerobic and anaerobic exercise, and how often you should perform these exercises.

What’s the difference?

Your fitness goals should help determine whether you should participate in aerobic or anaerobic exercise.

Aerobic exercise

Aerobic exercise is any moderate or long-duration cardiovascular conditioning or “cardio.” During cardiovascular conditioning, your breathing and heart rate increase for a sustained period of time.

Your respiration and heart rate differ in aerobic activities versus anaerobic ones. Oxygen is your main energy source during aerobic workouts. You’re also using the energy from fat and glucose.

During aerobic exercise, you breathe faster and deeper than when your heart rate is at rest. You’re maximizing the amount of oxygen in the blood. Your heart rate goes up, increasing blood flow to the muscles and back to the lungs.

If you’re new to exercise, you might want to start with aerobic exercises to build up endurance.

Anaerobic exercise

Anaerobic exercises involve quick bursts of energy and are performed with maximum effort for a short time.

During anaerobic exercise, your body requires immediate energy. Your body relies on stored energy sources, rather than oxygen, to fuel itself, including breaking down glucose.

If you’ve been exercising for a long time or are trying to lose weight quickly, add anaerobic workouts into your routine. Sprints or high intensity interval training (HIIT) may help you meet your goals.

Benefits of aerobic vs. anaerobic exercise

Whether you choose aerobic or anaerobic exercise may vary depending on what muscles you want to use and what you want to accomplish in a workout.

Aerobic exercise benefits

Aerobic exercise can offer numerous health benefits, including reducing your risk of:

heart disease
type 2 diabetes
stroke

Other benefits of aerobic exercise, according to the American Heart Association (AHA), include:

weight loss and keeping the weight off
lower risk of high blood pressure (hypertension)
lower risk of obesity and related chronic diseases
boosts bone health
improved balance
improved quality of life compared to those who don’t exercise
improved sleep
helps with depression and anxiety

Anaerobic exercise benefits

Anaerobic exercise can be beneficial if you’re looking to build muscle or lose weight.

It can also be beneficial if you’ve been exercising for a long time and are looking to push through an exercise plateau and meet a new goal. It may also help you maintain muscle mass as you age.

Other benefits include:

strengthens bones
burns fat
builds muscle
increases stamina for daily activities like:
- hiking
- dancing
- playing with kids
enhanced immunity

Risks of aerobic vs. anaerobic exercise

Though regular exercise can enhance your physical health, there are risks associated with exercising incorrectly or too much.

Risks of aerobic exercise

Aerobic exercise can benefit almost anyone. But get your doctor’s approval if you’ve been inactive for a long time or live with a chronic condition.

If you’re new to aerobic exercise, it’s important to start slowly and work up gradually to reduce your risk of an injury. For example, start by walking 5 minutes at a time and add 5 minutes each time until you’re up to a 30-minute brisk walk.

Risks of anaerobic exercise

Anaerobic exercise can be hard on your body. On a 1 to 10 scale for perceived exertion, high intensity anaerobic exercise is anything over a seven. It’s not typically recommended for fitness beginners.

Talk with your doctor before adding anaerobic workouts to your routine. A certified fitness professional can also help you create an anaerobic program based on your medical history and goals.

A fitness professional can also demonstrate the correct exercise techniques for workouts like HIIT and weight training. Proper technique is important for preventing injury.

Examples of aerobic vs. anaerobic exercise

Because both aerobic and anaerobic exercise require different amounts and sources of energy, certain exercises fall under each category.

Aerobic exercise examples

During aerobic activities, you’ll move large muscles in your:

arms
legs
hips

Your heart rate will also go up for a sustained period of time.

Examples of aerobic exercises include:

jogging
brisk walking
swimming laps
aerobic dancing, like Zumba
cross-country skiing
stair climbing
cycling
elliptical training
rowing
circuit training

Anaerobic exercise examples

Anaerobic exercises are performed with maximum effort for a shorter period of time. Examples include:

HIIT
heavy weightlifting
calisthenics like plyometrics, jump squats, or box jumps
sprinting (while running, cycling, or swimming)
resistant machines
resistance band exercises

How often should you do aerobic vs. anaerobic exercise?

The AHA recommends healthy adults get at least 30 minutes of moderate-intensity aerobic exercise at least 5 days a week, or at least 25 minutes of vigorous aerobic activity 3 days a week. You should also add in strength training two times a week to round out your routine.

Anaerobic exercises can be taxing on the body. With a doctor’s approval and the help of a certified fitness professional, anaerobic exercises can be added to your weekly exercise routine.

Perform anaerobic exercises like HIIT workouts no more than two or three days each week, always allowing for at least one full day of recovery in between.

The takeaway

Aerobic and anaerobic exercises can be beneficial for your health. Depending on your goals and fitness level, you might want to start with aerobic exercises such as walking, jogging, and strength training two to three times a week.

As you build up endurance and strength, you can add in anaerobic exercises such as HIIT and plyometrics. These exercises can help you gain muscle, burn fat, and increase your exercise stamina.

Before beginning any exercise routine, check with your doctor. You can also work with a certified fitness professional at your gym or community center who can recommend the best routine for you.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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American Heart Association editorial staff. (2024). American Heart Association recommendations for physical activity in adults and kids.
American Heart Association editorial staff. (2024). Endurance exercise (aerobic).
Anaerobic exercise & diabetes. (n.d.).
Jarvie JL, et al. (2019). Aerobic fitness and adherence to guideline-recommended minimum physical activity among ambulatory patients with type 2 diabetes mellitus.
Kleindorfer DO, et al. (2021). 2021 guideline for the prevention of stroke in patients with stroke and transient ischemic attack: A guideline from the American Heart Association/American Stroke Association.
The benefits of anaerobic exercise. (n.d.).
The difference between aerobic and anaerobic exercise. (2021).
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What is anaerobic endurance and how do you train it? (n.d.).
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Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Jane Chertoff — Updated on August 12, 2024

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