Anaerobic exercise refers to any type of exercise that doesn’t primarily rely on oxygen for energy. Instead, it depends on short, sudden bursts of energy. Examples include high-intensity interval training (HIIT), weight lifting, circuit training, Pilates, yoga, and various forms of strength training.

Keep reading to learn the differences between anaerobic and aerobic exercise and how to incorporate them into your routine.

Anaerobic vs. Aerobic Exercise

The word aerobic means "with oxygen," while anaerobic means "without oxygen." Anaerobic exercises are typically more intense than aerobic exercises, but are shorter in duration.

Some examples of anaerobic exercises include:

  • Sprinting

  • Weightlifting

  • High-intensity interval training (HIIT)

  • Plyometrics

Although anaerobic exercises don't rely on oxygen in the same way aerobic activities do, you still need oxygen overall. Anaerobic activities mainly break down glucose stored in your muscles to fuel the activity, rather than using inhaled oxygen. This breakdown of glucose produces lactic acid, which causes the burning sensation felt during intense workouts.

In contrast, aerobic exercise relies on oxygen to generate energy and typically involves activities like swimming, dancing, or jogging. These activities use large muscle groups and can be sustained over longer periods.

Both aerobic and anaerobic exercises share many benefits, including:

  • Improving blood circulation

  • Strengthening the heart

  • Enhancing cholesterol profiles

  • Burning calories and aiding weight loss

  • Boosting metabolism

  • Lowering blood pressure

  • Improving mood

However, anaerobic exercise uniquely helps build muscle by creating small muscle tears that rebuild and strengthen over time.

Anaerobic Exercises to Include

Anaerobic exercises use an energy process called anaerobic glycolysis, where glucose is transformed into lactate with limited oxygen. This process causes lactic acid buildup in the muscles, leading to the characteristic "burn" during intense exercise and limiting the duration of the activity.

Weight Lifting

Weight lifting, or resistance training, develops muscle strength and size. It involves lifting weights or using resistance to work against gravity. The short, high-intensity effort required classifies it as anaerobic, regardless of the weight being lifted.

High-Intensity Interval Training (HIIT)

HIIT alternates between short bursts of near-maximal effort and periods of rest or low-intensity recovery. Intense work periods can last from a few seconds to a few minutes. HIIT efficiently maximizes energy expenditure and can fit into a shorter workout session.

Benefits of Anaerobic Exercise

Anaerobic exercise offers the benefits of aerobic exercise along with added muscle strength, mass, improved glucose control, and enhanced fitness overall. Some specific benefits include:

Increases Your Fitness Level

Initially, anaerobic exercise can feel challenging. However, over time, your body adapts, allowing you to lift heavier weights, perform more repetitions, and recover faster.

Improves Your Heart Health

While aerobic activities like walking or jogging are often praised for heart health, anaerobic exercises are equally important. Combining both exercise types optimizes body composition, encourages fat loss, and builds lean muscle, all contributing to a healthier heart.

Helps With Glucose Management

Anaerobic exercises enhance blood sugar control by improving insulin sensitivity. Building lean muscle increases the number of insulin receptors, making the body more efficient at using glucose.

A Quick Review

Anaerobic exercise uses stored glucose rather than oxygen as its primary energy source. These activities involve short, high-intensity bursts followed by periods of lower intensity or rest. While both aerobic and anaerobic exercises improve overall health, only anaerobic exercise can significantly increase muscle mass, strength, and power. Incorporating anaerobic exercise into your routine can elevate your fitness level, support cardiovascular health, and help regulate blood sugar.