Why does anaerobic exercise not burn fat

Anaerobic exercise is not completely non fat burning, but its fat burning efficiency is significantly lower than aerobic exercise, mainly due to differences in energy supply methods and metabolic characteristics. Anaerobic exercise is mainly powered by the phosphate system and glycolysis. During exercise, muscles rapidly consume muscle glycogen to produce energy in a state of hypoxia. This type of exercise has high intensity, short duration, and typically reaches a heart rate of over 80% of its maximum value. The body prioritizes carbohydrates over fats as fuel. Although there is excessive oxygen consumption after exercise, the proportion of fat involved in energy supply is limited, and the total amount of fat consumed in a single exercise is relatively small. Typical anaerobic exercises such as sprinting, weightlifting, and explosive jumping are more suitable for enhancing muscle strength and explosive power. Aerobic exercise provides continuous energy through the aerobic metabolism system, and the peak fat oxidation efficiency is achieved when the exercise intensity is maintained at around 60% of the maximum heart rate. At moderate intensity, the body will mobilize adipose tissue to release fatty acids, which undergo beta oxidation in mitochondria to produce energy. Continuous aerobic exercise for more than 30 minutes can increase the fat supply ratio to over 50%. Fast walking, jogging, swimming and other sports can directly promote fat breakdown, making them more suitable for people who aim to lose weight.

It is recommended for people who want to lose weight to use a combination of aerobic and anaerobic exercise. First, perform anaerobic exercise to deplete glycogen reserves, and then improve fat utilization through aerobic exercise. At the same time, it is necessary to cooperate with dietary control to create a calorie deficit and ensure protein intake to maintain muscle mass. Long term regular exercise can increase basal metabolic rate, allowing the body to burn more fat in a resting state.