Why anaerobic exercise does not burn fat for weight loss

Anaerobic exercise is not completely non fat burning for weight loss, it's just that the fat burning efficiency is lower than aerobic exercise. Anaerobic exercise mainly provides energy by consuming glycogen, but after exercise, it produces an excessive oxygen depletion effect that continues to burn calories and has a significant effect on muscle building and improving basal metabolic rate. Anaerobic exercises such as sprinting and weightlifting belong to high-intensity explosive sports, mainly relying on the phosphate system and glycolysis system for energy supply. The proportion of direct fat consumption during this type of exercise is relatively low because fat oxidation requires sufficient oxygen participation. But after anaerobic training, the body needs a large amount of oxygen to recover, which can result in excessive oxygen consumption lasting for several hours, during which fat is broken down to replenish energy. Meanwhile, muscle growth can increase resting metabolic rate, which in the long run helps shape a lean physique. Although some high-intensity interval training is classified as anaerobic exercise, it actually includes a mixed aerobic and anaerobic energy supply phase. This type of training has a more pronounced afterburning effect, with a significant increase in calorie consumption within 24 hours. For weight loss patients with insufficient muscle mass, anaerobic exercise can prevent muscle loss during the weight loss period and avoid the plateau period caused by a decrease in basal metabolic rate. People with a large body weight base need to pay attention to joint protection, and it is recommended to start with low-intensity resistance training.

It is recommended to combine anaerobic exercise with aerobic exercise, with 3 strength training sessions per week combined with 4 aerobic exercises. Timely supplementation of high-quality protein after exercise helps with muscle repair, controlling daily calorie intake at around 1.2 times basal metabolism. The recommended rate of weight loss is 0.5-1 kilogram per week, as losing weight too quickly can lead to muscle loss. Special populations such as cardiovascular disease patients should choose exercise intensity under the guidance of a doctor.