Is aerobic weight loss faster or anaerobic weight loss faster

Aerobic exercise has a more significant effect on short-term fat burning, while anaerobic exercise is more conducive to long-term basal metabolism improvement. The efficiency of weight loss depends on the type of exercise, intensity, and individual physical differences. Aerobic exercise such as jogging, swimming, cycling, etc. mainly burns fat through continuous energy supply. During exercise, the heart rate is maintained in the range of 60% -80% of the maximum heart rate, which can directly mobilize fat breakdown for energy supply. This type of exercise has low requirements for cardiovascular function and is suitable for beginners or overweight individuals. A single exercise can last for a long time, consuming approximately 300-500 calories per hour. Its advantage lies in the high proportion of fat supply during exercise, especially the significant reduction effect on visceral fat, but the fat burning effect will quickly dissipate after stopping exercise.

Anaerobic exercises such as squats, hard pulls, push ups, and other strength training mainly stimulate muscle growth through short-term high-intensity movements. During exercise, the heart rate often exceeds 80% of the maximum heart rate, mainly consuming glycogen rather than fat. Its core value lies in increasing muscle mass, which can burn about 13 calories per kilogram of muscle per day. This resting metabolic enhancement effect can last for more than 48 hours. Although the calorie expenditure of a single exercise may be lower than aerobic exercise, the long-term accumulated "afterburning effect" can increase the basal metabolic rate and form a lean constitution. An increase in muscle mass can also improve body fat distribution, making the body more compact.

It is recommended to adopt a training mode that combines aerobic and anaerobic training. In the early stage, aerobic training should be the main method for rapid weight loss. In the middle stage, strength training should be added to prevent the plateau period. In the later stage, high-intensity interval training should be used to balance the advantages of both. The exercise plan should be accompanied by dietary management to ensure a protein intake of 1.2-1.6 grams per kilogram of body weight and a daily calorie deficit of 300-500 calories. Pay attention to gradually increasing intensity, exercise 3-5 times a week, each time including 10 minutes of warm-up and stretching, to avoid muscle loss or sports injuries caused by overtraining. People with high body fat percentage can increase aerobic ratio appropriately, while those with insufficient muscle mass should focus on strength training.