What is the difference between aerobic and strength training exercise?

Aerobic exercise requires oxygen and involves activities at lower intensity, for longer periods of time such as walking on a treadmill for 20-30 minutes. Carbohydrates and fats provide the main fuel source needed to match the muscular requirements of aerobic exercise. This is a great choice for weight loss and cardiovascular performance enhancements.

Strength training is anaerobic exercise and does not require oxygen and involves moderate to high-intensity, moderate duration (30-50 seconds) activities such as a set of 8-12 repetitions with dumbbells. Carbohydrates provide the main fuel source needed to match the requirements of strength training activities. 

For even higher intensity levels, shorter duration (up to 10 seconds) bouts of strength training, ATP and CP (phosphagens) provide the energy for heavy load, low repetition exercises and even short sprinting events.

Strength training improves the stabilization of the body's core musculature, increases lean body mass and general performance and can also be used to develop muscle size and power.

To differentiate between aerobic and strength training, we must first understand the thee primary energy systems used by the human body to conduct certain activities. The three main energy systems are phosphagen, glycolytic and oxidative. The intensity and duration of the activities determines which energy system will mainly be used. Physical activities of low intensity that last greater than 3 minutes such as long distance running uses the oxidative system; termed aerobic. Physical activities of high intensity lasting less than 10 seconds such as shot put or weight lifting uses the phosphagen system and do not require oxygen; termed anaerobic. Other physical activity lasting greater than 10 seconds but less than 3 minutes such as gymnastics rely on the glycolytic system and also considered anaerobic. Strength training is a high intensity activity that will only last a few seconds and therefore considered anaerobic because oxygen is not heavily relied upon to support the activity. Aerobic are physical activities of low intensity that relies on oxygen to support the physical activity. This is the difference between strength training and aerobic are far as energy systems are concerned.  

The difference between aerobic exercise and strength exercise is that aerobic means "with oxygen." Strength training typically falls under anaerobic forms of exercise which means "without oxygen." "Without oxygen" does not mean you are not breathing, it just means the type of energy your body is using.

Some forms of aerobic exercise is: walking, jogging, running, swimming, rowing, etc.

Strength training examples are: weightlifting, resistance bands, pull-ups, resistance training using one's own body weight as in a squat or push-up.

Strength training and aerobic exercise are both an important part of a balanced fitness plan. Strength training works on the over load principle, where you are lifting a heavy weight and are putting stress on the muscles. A chest press or a leg press machine are examples of strength training exercises. Aerobic exercise focuses on increasing the heart rate, often you hear about getting into a "target heart rate zone". Activities such as running, biking, or stair climbing are examples of aerobic types of exercise.

Aerobic exercise strengthens the heart, vascular and respiratory systems. Strength training exercise increases the amount of muscle fibers used within a muscle to increase strength.

Aerobic training and strength training are both important components of a well-rounded fitness program. Aerobic exercise refers to training focused on achieving an elevated heart rate for a prolonged period of time. When training to increase your aerobic capacity (ability), exercise should be submaximal in nature and sustainable. This type of environment allows your body to utilize oxygen. This being said, cardiovascular machines or traditional walking and running are not the only ways to perform aerobic exercise. Any activity that maintains an elevated heart rate and allows the body to use oxygen continuously is considered aerobic in nature.

Strength training in comparison is performed against an external resistance. This external resistance can be body weight against gravity or a load such as a dumbbell or barbell. Strength training usually results in a more anaerobic environment (one which does not use oxygen). The key here is to progressively increase the amount of resistance you work at to create overload. This overload allows you to keep getting stronger. A balance of both aerobic training and strength training in your program will allow you to improve the fitness of both your heart and your muscles. When first implementing aerobic exercise, spend time working at a steady pace to allow your body to build a fitness base. When adding weights to your program only lift what you are able to with proper form.

Aerobic exercise stresses the cardiorespiratory (heart and lungs) system, whereas strength training places emphasis on the musculoskeletal (muscles, bones, joints) system. Each should be performed as part of a comprehensive fitness program.

AEROBIC EXERCISE VERSUS STRENGTH TRAINING FOR WEIGHT LOSS

AEROBIC EXERCISE GENERALLY

• Burns more calories per hour than weight training.
• Builds little muscle.
• Has minimal effects on metabolism in the hours after exercise.
• Has greater effects on metabolism when workout is very hard.
• Can be done every day
• Needs to be done at least three times per week for sustained benefits.

WEIGHT TRAINING

• Raises resting basal metabolic rate (BMR).
• Raises the metabolism for several hours after the workout.
• Should be limited to three or four times per week.
• Produces benefits from as little as one hard workout per week.