Aerobic vs Anaerobic
When it comes to exercise, most of us have been taught a simple rule: aerobic training (like running or cycling) is for improving endurance, and anaerobic training (like weightlifting or sprints) is for building strength or explosive power.
But what if this traditional view isn’t the whole story?
Here’s a fresh perspective: the line between aerobic and anaerobic training isn’t as clear-cut as we’ve been told.In fact, both types of training might be working together more than you think.
Your body has two main ways of creating energy:
Aerobic metabolism, which uses oxygen to fuel long-lasting activities.
Anaerobic metabolism, which doesn’t rely on oxygen and kicks in during short bursts of intense activity.
It sounds like they operate independently, but these systems are connected. Anaerobic exercises, like lifting heavy weights or sprinting, produce a substance called pyruvate. This pyruvate can feed into your aerobic system, helping it work more efficiently.
Why Intensity is the Key
Research shows that what really matters isn’t whether an exercise is labeled as “aerobic” or “anaerobic”—it’s how intense the workout is. The harder you push, the more your body recruits muscle fibres and ramps up energy production.
At maximum effort, enzymes like pyruvate go into overdrive, allowing your muscles to use oxygen as effectively as possible. This means even during a strength training session, your aerobic system is getting a workout.
Evidence From Science
Studies have found that:
High-intensity interval training (HIIT) can boost aerobic capacity just as much as traditional endurance training.
Resistance training to momentary failure (where you lift until you can’t anymore in good form) can also stimulate your aerobic energy system.
This research suggests that exercise type doesn’t matter as much as how hard you work. Whether you’re running, lifting, or cycling, pushing yourself to your limits activates both your anaerobic and aerobic systems.
What This Means for Your Workouts
Focus on intensity: Make sure you’re challenging yourself in each end reps of a set. The goal is to get to failure where you've used up all available muscle fibres.
Mix it up: Combining both anaerobic sprint intervals and aerobic long duration training can give you the best outcomes.
It’s not about choosing one over the other but understanding how they work together to a stronger, faster, and a more confident you.