Aerobic vs Anaerobic Exercise: How to Combine Both for Balanced Fitness

Exercise splits into aerobic and anaerobic types. Aerobic activity builds cardiovascular endurance; anaerobic activity builds muscle strength and power. Combining them - via scheduled sessions, HIIT, or concurrent training - gives broader health and performance benefits. Public guidelines recommend weekly targets for aerobic and strength work; consistent, progressive training and recovery produce results over time.

Two ways to move: aerobic and anaerobic

Exercise generally falls into two categories: aerobic and anaerobic. Aerobic activity uses oxygen to power steady, moderate-intensity movement (think brisk walking, cycling, swimming). Anaerobic activity relies on short bursts of high effort and fuels muscle work without sustained oxygen intake (think heavy lifting, sprinting, plyometrics).

What each type trains

Aerobic training strengthens the heart, lungs, and the body's ability to sustain effort. It improves cardiovascular health, endurance, and calorie use during longer sessions. Anaerobic training increases muscle strength, power, and size through resistance, progressive overload, and short, intense efforts.

Benefits of combining them

Together they create a more complete fitness profile. Strength training builds muscle mass and bone density, which supports daily function and metabolism. Aerobic work improves heart and lung capacity and helps with body composition and recovery between strength sessions. Many people find combining both reduces injury risk and improves overall performance.

Blended approaches: HIIT and concurrent training

High-intensity interval training (HIIT) mixes short anaerobic bursts with recovery periods and delivers cardiovascular and metabolic benefits in less time. Concurrent training - doing aerobic and strength work across the week - can be very effective when programmed with adequate recovery and progressively increasing loads.

Practical guidelines for most adults

Current public health guidance recommends a mix of aerobic and strength work each week: aim for at least 150-300 minutes of moderate-intensity aerobic activity (or 75-150 minutes of vigorous activity) plus muscle-strengthening activities on two or more days weekly. Tailor frequency and intensity based on goals, fitness level, and recovery.

How to start and stick with it

• Schedule both types: for example, 3 aerobic sessions (30-60 minutes) and 2-3 strength sessions per week. Adjust for time and goals.

• Use progressive overload in strength work: increase weight, reps, or sets gradually.

• Include a warm-up and mobility work before intense sessions and prioritize sleep and nutrition for recovery.

• If pressed for time, include 10-20 minute HIIT or circuit-style resistance workouts.

Commitment and results

Both aerobic and anaerobic programs require consistency. Short-term changes are possible, but meaningful improvements in strength, endurance, or body composition take weeks to months of regular, progressively challenging training. Plan for gradual progress and occasional adjustments to keep improving.