Anaerobic (HIIT) Vs Aerobic training: What’s the difference and what are the benefits?

Jun 10, 2023 | Exercise, Physical Activity, Health & Fitness

Exercise is an important part of a healthy lifestyle, and there are many different types of workouts to choose from. Two popular forms of training are anaerobic (HIIT) and aerobic. While both forms of exercise have their benefits, they differ in terms of their intensity, duration, and the type of energy system used. In this blog, we will explore the differences between anaerobic (HIIT) and aerobic training and their respective benefits.

Anaerobic (HIIT) Training

Anaerobic training, also known as high-intensity interval training (HIIT), is a type of workout that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of exercise primarily uses the body’s anaerobic energy system, which means it relies on energy stored in the muscles and does not require oxygen to be present.

During anaerobic exercise, the body produces lactic acid as a by-product, which can lead to fatigue and muscle soreness. However, the benefits of anaerobic training are numerous. HIIT has been shown to improve cardiovascular health, increase muscle strength and endurance, and promote fat loss. Studies have also found that HIIT can be an effective tool for reducing insulin resistance, a risk factor for type 2 diabetes (1).

Aerobic Training

Aerobic training, also known as cardio, is a type of exercise that focuses on increasing the body’s oxygen consumption. This type of workout involves sustained, low-to-moderate intensity exercise for an extended period, such as jogging or cycling. Aerobic exercise primarily uses the body’s aerobic energy system, which means it relies on oxygen to be present.

Aerobic exercise has been shown to improve cardiovascular health, lower blood pressure and cholesterol levels, and reduce the risk of chronic diseases such as diabetes and heart disease (2). It can also be an effective tool for weight loss and stress reduction.

Differences between Anaerobic (HIIT) and Aerobic Training

The main difference between anaerobic (HIIT) and aerobic training is the intensity and duration of the workout. Anaerobic exercise involves short, high-intensity bursts of exercise, whereas aerobic exercise involves sustained, low-to-moderate intensity exercise for an extended period. Another key difference is the energy system used. Anaerobic exercise primarily uses the body’s anaerobic energy system, while aerobic exercise primarily uses the aerobic energy system.

Benefits of Anaerobic (HIIT) Training

  • Improves cardiovascular health
  • Increases muscle strength and endurance
  • Promotes fat loss
  • Reduces insulin resistance

Benefits of Aerobic Training

  • Improves cardiovascular health
  • Lowers blood pressure and cholesterol levels
  • Reduces the risk of chronic diseases such as diabetes and heart disease
  • Effective tool for weight loss and stress reduction

In summary, both anaerobic (HIIT) and aerobic training have their benefits. Anaerobic exercise is great for improving cardiovascular health, increasing muscle strength and endurance, and promoting fat loss. Aerobic exercise is effective in improving cardiovascular health, reducing the risk of chronic diseases, and aiding in weight loss and stress reduction. Incorporating both types of exercise into your fitness routine can provide a well-rounded approach to achieving your fitness goals.

Benefits of Aerobic Training

  • Improves cardiovascular health
  • Lowers blood pressure and cholesterol levels
  • Reduces the risk of chronic diseases such as diabetes and heart disease
  • Effective tool for weight loss and stress reduction

In summary, both anaerobic (HIIT) and aerobic training have their benefits. Anaerobic exercise is great for improving cardiovascular health, increasing muscle strength and endurance, and promoting fat loss. Aerobic exercise is effective in improving cardiovascular health, reducing the risk of chronic diseases, and aiding in weight loss and stress reduction. Incorporating both types of exercise into your fitness routine can provide a well-rounded approach to achieving your fitness goals.

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References:

Kessler, H. S., Sisson, S. B., & Short, K. R. (2012). The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Medicine, 42(6), 489-509.

Ross, L. M., & Porter, R. R. (2015). The benefits and risks of aerobic exercise. Journal of Geriatric Cardiology: JGC, 12(2), 123-129