Anaerobic Exercise vs. Aerobic Exercise: What’s the Difference?

If you’re brand new to exercise, MacPherson suggests spending some time building an aerobic base before trying anaerobic training.

In addition, anyone with diabetes, heart issues, injuries, bone diseases such as osteoporosis, or prior surgeries who hasn’t yet been cleared to exercise should check with their physician before changing their exercise routine, Kummerle says.

Once you’ve been cleared by your healthcare provider, use these tips to get started with anaerobic exercise.

Use Intervals

An easy way to dip your toe into anaerobic exercise is to sprinkle higher-intensity intervals into your routine cardio workouts. “You could walk on the treadmill for two minutes, and then sprint for 10 to 15 seconds and repeat,” MacPherson suggests. If running disagrees with you, do this same workout on a rower, bike, or other cardio equipment. You can also walk on a treadmill and increase the incline. Limit yourself to 10 to 15 minutes during your first few sessions and build up to longer workouts.

Remember That Less Is More

Anaerobic exercise is typically intense, so it’s best to use it sparingly at first.

MacPherson recommends starting with two weekly 15-minute interval workouts (like the one above) and adding more when you feel your body can handle it. Be sure to take at least one rest day in between anaerobic training sessions so your body can recover fully, MacPherson adds.

Choose Beginner-Friendly Exercises

Anaerobic exercises like sprints, plyometrics, HIIT, and strength training can be modified to make them appropriate for beginners.

For example, you can ease into plyometrics with jump roping to prepare the joints for the jumps and landings used in plyo, notes the ISSA. Or start with bilateral (two limbs) exercises like squat jumps and progress to unilateral (one limb) exercises like lunge jumps.

For strength training, use a light or moderate weight that you can manage for eight to 10 reps while you work on your exercise form, Hamilton suggests. As you get stronger and more accustomed to strength exercises, experiment with heavier weights that you can lift for fewer reps.

Watch for Signs of Overtraining

“Overdoing anaerobic training is very easy to do,” MacPherson says. Signs to look for include loss of motivation to exercise, fatigue, weakness, frequent illness, and mood changes, she notes.

If you notice any of these signs, back off on the intensity or frequency of your anaerobic workouts. Always make sure you’re taking at least one day off in between sessions.