The Difference Between Aerobic and Anaerobic Exercise
Ok, let’s do this again. You no doubt have heard that there are two different types of exercise. There is cardio, or aerobic exercise, and then there is muscle building, or anaerobic exercise. Both are crucial for weight loss. Let me start by clearing up one major misconception, weight building will not make you bulk up if you are following the right plan. The problem is that most people don’t know the difference between weight lifting to build lean muscle, and weight lifting to build muscle.
There are different ways to lift weights, depending on your targeted goals. The way that you lift weights, the reps that you do, and the weight that you choose, all affect the types of muscle that you build, and the results that you achieve. When you want to build muscle or bulk up, you want to stick to doing exercises with a higher weight and less repetition. That will increase the breakdown of muscle fibers, forcing them to rebuild. If, however, you want to maintain lean muscle mass and tone, you want to stick with more repetition at a lower weight. Decreasing the number of muscle fibers that need to rebuild, you won’t see the “bulk” that weight lifting can cause.
Balance Out Towards Your Weight Loss Goals
When we speak about “bulk,” it can be very misleading. The reason why people appear to “bulk up” is because when they build muscle, without losing weight, it is formed underneath the fat layers of the body. Muscle is beneath fat. When you build muscles, they protrude outward. That means the fat layers in your body become more pronounced. It makes you look heavier. The key to weight lifting, for those who want to lose weight, is to strike a balance. You need muscle to speed up your metabolism to burn more calories, but you don’t want to make your problem areas, more problematic. That is why combining aerobic with anaerobic is so important. The aerobic activity will do the key thing that you need, burn calories, but the anaerobic activity will give you a longer burn from your workout. It will also increase your metabolism, and make weight loss possible, as well as maintenance.
So, which is more important, or when do you want to do each? The general rule of thumb for weight loss is, do anaerobic either prior to aerobic, or in combination with. Circuit training, or a combination of anaerobic, followed by bursts of aerobic, is best. Aerobic and anaerobic activities burn energy in different ways. If you do your anaerobic exercise first, you are more likely to target stored fat, that will then be maximized during the aerobic part of your exercise regimen.
Let's Keep It Simple
If it sounds too complicated, it really isn’t. The key things to remember are fairly simple. If you stick to these rules, you will see an immediate change, not only to your weight loss, but to completely changing the shape of your body:
- Combine both anaerobic and aerobic exercise.
- Always do anaerobic either before, or during, aerobic exercise.
- Raising the heart rate, and then lowering it in cycles, is the best way to burn fat.
- Always increase your intake of lean protein to aid in muscle recovery.
- Supplement with fat burners, or thermogenic supplements, to maximize weight loss.
- Shop our online supplement store for products to help you achieve a better workout and a leaner body.
360RX wants everyone reading these blogs to feel great about their body, but we also understand that it can be difficult. If you need assistance getting the physique you need, try , a protein powder mix to help grow muscle; or ThermoRX, a weight management supplement.
With the right tools and the right knowledge, you can achieve your goals! Check back often for more blog updates and continue shopping our online supplement store.