Aerobicvs. Anaerobic training

You are probably wondering what kind of training is best to lose weight. If your goal is to reduce fat and also increase fitness, both aerobic and anaerobic exercise are good for you. But what is the difference between them and how do they together bring you to the best shape?

Aerobic and anaerobic are two of the five heart rate zones that are calculated using the estimated maximum heart rate. Each zone offers different benefits. You can calculate your maximum heart rate by subtracting your age from 220.


Aerobic training

Aerobic exercises are low-intensity exercises, where during the whole training you have enough oxygen supply that is needed to meet the energy requirements needed for this type of training. Aerobic training burns fat, using it as fuel, while strengthening the heart and lungs at the same time.

The aerobic target zone is 70 to 80 percent of your maximum heart rate.

For example, if you are a 25-year-old who wants to train at the lower end of this zone, which is 70 percent of your maximum heart rate, that means he has to strive for a pulse of 136 beats per minute to stay in this zone.


Anaerobic Training

In contrast to aerobic exercise, anaerobic exercise uses glycogen for fuel instead of fat. Glycogen is a polysaccharide (carbohydrate) of glucose (sugar). During anaerobic training, the body’s demand for oxygen exceeds supply. For this reason these exercises are performed at short intervals. They build muscle mass and burn more calories than aerobic exercise.

The anaerobic zone is 80 to 90 percent of the maximum heart rate. If you are a 25-year-old who wants to train at the lower end of this zone, which is 80 percent of your maximum, then you must aim for a pulse of 156 beats per minute.



The aerobic zone helps to improve the circulation and transport of oxygen to your cells and tissues. In addition it helps to improve the capacity of the lungs. Initially, you may be out of breath in this area as well, but as your body adjusts to this area, it will be easier for you to control your breathing.

The anaerobic heart zone helps build endurance, especially by improving your VO2 max – the maximum amount of oxygen your body can convert into energy.