Is the combination of aerobic and anaerobic exercise the best for burning fat?
Aerobic exercise is usually the first thing that comes to mind when people think of burning fat. While most people dread the idea of endless boring hours working out in the aerobic heart rate zone, it’s often what people turn to for fat loss. But the good news is that combining aerobic and anaerobic exercises is the best for burning fat.
But before I tell you why combining aerobic and anaerobic exercise is better than aerobic exercise alone, let’s talk about what “aerobic” and “anaerobic” mean.
Aerobics means in the presence of oxygen. Any activity performed at a low to moderate intensity for more than 90 seconds, which allows oxygen to release energy through metabolism, is called aerobic activity.
The benefits of aerobic activity are…
Increased cardiovascular function Decreased body fat
But prolonged aerobic exercise has its downsides…
Decreased muscle mass Decreased strength Decreased power Decreased speed Decreased anaerobic capacity
You should begin to realize why combining aerobic and anaerobic activity is a better option.
Anaerobic means in the absence of oxygen. Any activity performed at a medium to high intensity for less than 2 minutes, where energy is obtained without oxygen, is generally called anaerobic activity.
The benefits of anaerobic-type activities are…
Increased cardiovascular function Decreased body fat Increased muscle mass Improved strength Improved power Improved speed Increased aerobic capacity
And the negative aspects of anaerobic style activity are…
Anaerobic activity requires an aerobic base
As you can clearly see, anaerobic workouts are the best option. And you may be wondering, “Why do you say combining aerobic and anaerobic exercise is best? Why not just do anaerobic training?”
It is necessary to combine aerobic and anaerobic training because it is impossible to exercise at the high intensity level of anaerobic exercise throughout the entire workout. Even if you try to work out at such a high intensity, you will eventually fatigue and drop back into the aerobic zone. So while it’s possible to exercise in the aerobic zone throughout your workout, it’s impossible to exercise exclusively at an anaerobic pace.
This is why the combination of aerobic and anaerobic style exercises is a must for optimal fat loss training!
Here’s the bad news. Most people who want to lose fat and build a muscular body ARE combining aerobic and anaerobic type exercises. They are just combining them all WRONG!
The sad fact is that most workouts that claim to burn fat by combining aerobic and anaerobic exercise are doing “bodybuilding” style weight training followed by aerobic activity. And unless you plan to spend hours a day in the gym (as bodybuilders do), you won’t get the results they do.
Think of it this way. There should be two “types” of exercise you do…resistance training and power system training. And when you combine aerobic activity and anaerobic training, it’s not just in the training part of the energy system. You must intelligently combine aerobic and anaerobic activity throughout your workout.
Therefore, combining aerobic exercise and anaerobic training is key to fat loss success. But how you combine the two is even more important. If you’ve been combining these two training styles with weight training followed by aerobic exercise and haven’t been able to get the fat loss results you wanted… you’re not alone.
Combining anaerobic and aerobic exercise is not enough… you need to combine both for maximum fat loss results.