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data-adbridg-ad-class="mlb1" data-ad="true" class="css-bcus5s"></div></div></div></aside><div data-placement="subheader"></div><div><div class="css-m260rd"><div data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>Look Ma, No Oxygen! The Surprising Benefits of Anaerobic Exercise</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-9f9mfm"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css">Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS</a>, <span>Fitness</span></span></span> — <span><span><span><span>Written by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/authors/sarah-garone">Sarah Garone</a></span></span></span></span> <span> on March 28, 2023</span></div></section></div><div><nav id="tab-bar-0" data-testid="tab-bar" class="css-1y9pypl"><ul class="css-17ztj4b"><li class="css-t753mo"><a href="#what-is-it" class="css-mlcgnd">What is it?</a></li><li class="css-t753mo"><a href="#anaerobic-vs-aerobic" class="css-mlcgnd">Anaerobic vs. aerobic</a></li><li class="css-t753mo"><a href="#benefits" class="css-mlcgnd">Benefits</a></li><li class="css-t753mo"><a href="#types" class="css-mlcgnd">Types</a></li><li class="css-t753mo"><a href="#safety" class="css-mlcgnd">Safety</a></li><li class="css-t753mo"><a href="#takeaway" class="css-mlcgnd">Takeaway</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Anaerobic exercise is any type of activity that doesn’t use oxygen to break down glucose for energy. It comes with some significant benefits for health! HIIT training, pilates, yoga, and weightlifting all fall under the anaerobic umbrella. </p></div></div><div><p>There’s a wide world of physical activities out there, from handball to ice skating to <a href="https://greatist.com/health/benefits-of-dance" class="content-link css-q7lbnd">salsa dancing</a> (just watch the Olympics late at night if you need any proof). And even though the particulars of how you move your body can vary, you might think all exercise uses the same energetic pathways. But in fact, that’s not quite true.</p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>Anaerobic exercise, for example, differs from other types of activities in the way it uses energy. </p></div><div><p>Unlike aerobic exercise (better known among gym-goers as <a href="https://greatist.com/fitness/best-cardio-workouts" class="content-link css-q7lbnd">cardio</a>), anaerobic exercise breaks down glucose for energy without using any oxygen in the process. Some forms of anaerobic exercise include sprinting, HIIT training, squats, and vinyasa yoga. Engaging in anaerobic exercise can burn fat, strengthen your bones, elevate your mood, and more.</p></div><div><p>Want in on the many benefits of this type of movement? Read on for your guide to all things <a href="https://greatist.com/fitness/6-ways-to-fit-fitness-into-your-busy-work-schedule/" data-type="post" data-id="569922" class="content-link css-q7lbnd">anaerobic</a>.</p></div><div><div><figure class="css-yhe8zq"><span class="css-rwmw5v"><span class="css-mjp0j9"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg" alt="lifting person pink background" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fanaerobic-exercise&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2023%2F03%2FGRT-female-lifting-barbell-outdoors-1296x728-header.jpg&description=Anaerobic%20Exercise%3A%20Benefits%2C%20How%20It%20Works%2C%20and%20Examples" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Artem Varnitsin/EyeEm/Getty Images</figcaption></figure></div></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="what-is-it">What is anaerobic exercise?</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Let’s geek out on word origins for a moment, shall we? The word <a href="https://www.etymonline.com/word/anaerobic" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">anaerobic</a> means “capable of living without oxygen,” from the Greek <em>an </em>(“without”), <em>aēr </em>(“air”) and <em>bios </em>(“life”).</p></div><div><p>This etymological root describes anaerobic exercise accurately. Whereas aerobic activity uses oxygen to break down glucose molecules in the blood, anaerobic activity contracts your muscles faster than the rate your body can supply oxygen.</p></div><div><p>So how exactly does this work? Join us for geek-out phase two, this time for science.</p></div><div><p>Your body stores glucose (from <a href="https://greatist.com/health/carbs-in-potatoes" class="content-link css-q7lbnd">carbohydrates in the foods you eat</a>) in your muscles in the form of glycogen. In anaerobic exercise, muscle cells access glycogen and break it down into individual glucose molecules. These are then used for energy via a process called lactic acid fermentation.</p></div><div><p>Though this method of using glucose for energy is effective, it doesn’t produce <em>as</em> <em>much </em>energy as aerobic exercise. This is why most anaerobic exercise happens in short bursts, like the power it takes to <a href="https://greatist.com/move/beginner-barbell-workout" class="content-link css-q7lbnd">lift a heavy barbell</a> over your head or get low in a deep squat.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="anaerobic-vs-aerobic">Anaerobic vs. aerobic exercise</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Anaerobic exercise differs from aerobic exercise in that it doesn’t involve oxygen in its quest to supply energy for movement. As explained above, it uses a different process to tap into that all-important glucose.</p></div><div><p>Aerobic exercise, on the other hand, uses the oxygen in the air you breathe to fuel your workouts. In aerobic activities like jogging, swimming, or <a href="https://greatist.com/fitness/your-biking-playlist" class="content-link css-q7lbnd">cycling</a>, your breath deepens, and your heart rate increases. Your blood vessels even dilate to allow extra oxygen-rich blood to reach large muscle groups like the ones in your legs, arms, and chest.</p></div><div><p>Because <a href="https://greatist.com/health/aerobic-exercise-examples/" data-type="post" data-id="150244" class="content-link css-q7lbnd">aerobic</a> exercise involves a constant cycle of breath and freshly oxygenated blood, it can be performed over longer periods. (Think: <a href="https://greatist.com/move/runners-tips-before-first-race" class="content-link css-q7lbnd">marathoning</a> or swimming the English channel — or, for us more middle-of-the-road folks, a 30-minute bike ride around the neighborhood.)</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="benefits">Anaerobic exercise benefits</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Even though anaerobic exercise happens in small bursts, it can come with major benefits. Here are some of the awesome outcomes of fueling your workout out sans oxygen.</p></div><div><h3>May help with weight loss</h3></div><div><p>You’d be hard-pressed to find a form of exercise that <em>won’t</em> promote weight loss — after all, using your muscles in just about any way takes energy, using up calories you’ve taken in from food.</p></div><div><p>That said, for weight loss, anaerobic activities have historically taken a backseat to aerobic ones. But newer research shows that anaerobic workouts like <a href="https://greatist.com/fitness/hiit-exercises-at-home" class="content-link css-q7lbnd">high-intensity interval training (HIIT)</a> can be just as effective as cardio sweat sessions for shedding pounds.</p></div><div><p>A <a href="https://pubmed.ncbi.nlm.nih.gov/33955140/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">2021 analysis</a> that assessed 12 reviews and 149 studies, for example, found that there was no difference between aerobic and HIIT training in weight or fat loss, as long as energy expenditure was equal.</p></div><div><p>Other <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499963/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">research from 2015</a> showed that, though weight loss was greater when obese adults participated in aerobic workouts, they still experienced significant weight loss when they only performed anaerobic workouts.</p></div><div><h3>Supports bone health</h3></div><div><p>What do weightlifting, <a href="https://greatist.com/move/types-of-yoga" class="content-link css-q7lbnd">yoga</a>, and jumping rope have in common? They’re all anaerobic resistance exercises that can help build strength and density in your bones.</p></div><div><p>When you put stress on your bones through activities like these, it <a href="https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">prompts the body</a> to stimulate bone-forming cells, ultimately strengthening your skeleton.</p></div><div><h3>Could elevate your mood</h3></div><div><p>If you’ve been feeling down, anaerobic exercises might clear away some of the clouds. </p></div><div><p>Regular weight training substantially reduced anxiety symptoms in a small <a href="https://www.nature.com/articles/s41598-020-74608-6" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">2020 study</a> on young adults. And a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137526/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">2021 study</a> that included 33 randomized clinical trials found that resistance training exercise was associated with significant reductions in depressive symptoms.</p></div><div><h3>May protect your heart</h3></div><div><p>Sure, cardio is great for your heart — but (surprise!) anaerobic training has advantages for your cardiovascular system too. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Research</a> shows that this type of exercise can improve lipid profiles, which are correlated with the risk of heart disease.</p></div><div><h3>Trains your posture and balance</h3></div><div><p>The concentration and focus it takes to stay in eagle pose or bench press your max aren’t for naught. Anaerobic activities like these challenge your balance and can help you develop a healthy posture. Choose anaerobic exercises like yoga, <a href="https://greatist.com/fitness/pilates-benefits" class="content-link css-q7lbnd">pilates</a>, and weightlifting to see results in your physical equilibrium.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="types">Types of anaerobic exercise </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>In anaerobic exercise, your body demands more energy than your aerobic system can supply. This type of activity can be performed in short bursts of high power. Some examples of anaerobic exercise include:</p></div><div><ul><li><a href="https://greatist.com/fitness/hiit-exercises-at-home/" data-type="post" data-id="498370" class="content-link css-q7lbnd">HIIT training</a></li><li><a href="https://greatist.com/fitness/lifting-with-a-mouthguard/" data-type="post" data-id="495902" class="content-link css-q7lbnd">Lifting weights</a></li><li><a href="https://greatist.com/fitness/yoga-poses-for-runners/" data-type="post" data-id="407733" class="content-link css-q7lbnd">Vinyasa yoga</a></li><li><a href="https://greatist.com/fitness/10-minute-pilates-workout/" data-type="post" data-id="383371" class="content-link css-q7lbnd">Pilates</a></li><li><a href="https://greatist.com/eat/breakfast-recipes-that-are-way-above-average/" data-type="post" data-id="30424" class="content-link css-q7lbnd">Sprinting</a></li><li>Bodyweight exercises like pushups, lunges, squats, and pull-ups</li></ul></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline12__slot" data-adbridg-ad-class="inline12__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="safety">Anaerobic exercise safety tips</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>You won’t be racking up any fitness gains if an injury lands you on the sidelines. Staying safe while performing anaerobic exercise is critical. Some general guidelines include:</p></div><div><ul><li>Wear clothing that fits well and won’t catch or snag on gym equipment</li><li>Select <a href="https://greatist.com/fitness/weightlifting-shoes" class="content-link css-q7lbnd">athletic shoes</a> with good tread (and replace them as they wear out)</li><li>Work under the guidance of a trainer until you feel confident in your abilities and knowledge</li><li>If strength training, always use a spotter</li><li>Stay hydrated, especially if working out in warm weather</li><li>Warm up with stretching prior to diving into strenuous activities</li><li>Stop the activity if you don’t feel well</li></ul></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="takeaway">Takeaway </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>For their myriad benefits, anaerobic workouts totally deserve a place beside your usual cardio (aka aerobic) activities.</p></div><div><p>The more you engage in this type of exercise, the more your body will acclimate to it, ultimately making it feel less strenuous. And you might be surprised at how strength training or a regular yoga flow yields major results for issues like weight control, heart health, and posture.</p></div><div><p>So grab some free weights or a pull-up bar and get to cranking out some bite-sized bursts of energy! They may not use oxygen, but they can sure be a breath of fresh air.</p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">6 sources</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Al Saif A, et al. (2015). Aerobic and anaerobic exercise training in obese adults.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499963/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499963/</a></cite></li><li class="css-1ivygmc"><cite><span>Bellicha A, et al. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/33955140/">https://pubmed.ncbi.nlm.nih.gov/33955140/</a></cite></li><li class="css-1ivygmc"><cite><span>Gordon B, et al. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137526/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137526/</a></cite></li><li class="css-1ivygmc"><cite><span>Gordon B, et al. (2020). Resistance exercise training for anxiety and worry symptoms among young adults: a randomized controlled trial.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.nature.com/articles/s41598-020-74608-6">https://www.nature.com/articles/s41598-020-74608-6</a></cite></li><li class="css-1ivygmc"><cite><span>Patel H, et al. (2017). Aerobic <em>vs</em> anaerobic exercise training effects on the cardiovascular system.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/</a></cite></li><li class="css-1ivygmc"><cite><span>Slowing bone loss with weight-bearing exercise. (2021).</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise">https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise</a></cite></li></ul></div></div><div class="css-i94p2o"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-17pa3jd"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fgreatist.com%2Ffitness%2Fanaerobic-exercise%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div class="button-wrapper twitter"><a 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Find her sharing down-to-earth nutrition info at \u003ca class=\"waffle-rich-text-link\" href=\"http://alovelettertofood.com/\"\u003eA Love Letter to Food\u003c/a\u003e or follow her on \u003ca class=\"waffle-rich-text-link\" href=\"https://twitter.com/LoveLetter2Food?ref_src=twsrc%255Egoogle%257Ctwcamp%255Eserp%257Ctwgr%255Eauthor\"\u003eTwitter\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Sarah-Head-Shot-Square-Sarah-Garone.jpg"},"bioBlurb":{"nodes":["Sarah Garone is a nutritionist, freelance writer, and food blogger. 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The credentials and contact information reflected here may not be current.\u003c/span\u003e\u003c/i\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDaniel Bubnis is a nationally certified personal trainer who works independently in the Scranton, Pennsylvania area. 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His specialties include exercise science…"]}}],"editors":[{"role":"Editor","name":{"display":"Lianna Bass"}}],"pinterestImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-732x549-thumb.jpg"},"hideFeedback":false,"isMedicare":false,"isBlog":false,"publishSource":"wordpress","isAmpSupported":false,"categories":[{"name":"Fitness","slug":"fitness","link":"/fitness","primary":true,"children":[]},{"name":"Health","slug":"health","link":"/health","children":[]}],"language":{"en":"https://greatist.com/fitness/anaerobic-exercise/","x-default":"https://greatist.com/fitness/anaerobic-exercise/","current":"en"},"lang":"en","links":[],"colorScheme":"default","isContentSeries":false,"brandCTAs":[],"clusterNavLinks":[],"clusterUrls":[],"clusterLinks":{},"pathingTilesData":{},"pathingCardsData":{},"inArticlePathingCardsData":[],"quantitativeTrustData":{},"isPrependRecipeH2":false,"recipes":[],"hideTabs":false,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-1rj5f61\"\u003eAnaerobic exercise is any type of activity that doesn’t use oxygen to break down glucose for energy. It comes with some significant benefits for health! HIIT training, pilates, yoga, and weightlifting all fall under the anaerobic umbrella. \u003c/p\u003e"},{"tagName":"p","source":"There’s a wide world of physical activities out there, from handball to ice skating to \u003ca href=\"https://greatist.com/health/benefits-of-dance\" class=\"content-link css-q7lbnd\"\u003esalsa dancing\u003c/a\u003e (just watch the Olympics late at night if you need any proof). And even though the particulars of how you move your body can vary, you might think all exercise uses the same energetic pathways. But in fact, that’s not quite true."},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"Anaerobic exercise, for example, differs from other types of activities in the way it uses energy. "},{"tagName":"p","source":"Unlike aerobic exercise (better known among gym-goers as \u003ca href=\"https://greatist.com/fitness/best-cardio-workouts\" class=\"content-link css-q7lbnd\"\u003ecardio\u003c/a\u003e), anaerobic exercise breaks down glucose for energy without using any oxygen in the process. Some forms of anaerobic exercise include sprinting, HIIT training, squats, and vinyasa yoga. Engaging in anaerobic exercise can burn fat, strengthen your bones, elevate your mood, and more."},{"tagName":"p","source":"Want in on the many benefits of this type of movement? Read on for your guide to all things \u003ca href=\"https://greatist.com/fitness/6-ways-to-fit-fitness-into-your-busy-work-schedule/\" data-type=\"post\" data-id=\"569922\" class=\"content-link css-q7lbnd\"\u003eanaerobic\u003c/a\u003e."},{"tagName":"div","source":"\u003cfigure class=\"css-yhe8zq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-mjp0j9\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg\" alt=\"lifting person pink background\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fanaerobic-exercise\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2023%2F03%2FGRT-female-lifting-barbell-outdoors-1296x728-header.jpg\u0026description=Anaerobic%20Exercise%3A%20Benefits%2C%20How%20It%20Works%2C%20and%20Examples\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eArtem Varnitsin/EyeEm/Getty Images\u003c/figcaption\u003e\u003c/figure\u003e"}]},{"id":"what-is-it","title":"What is it?","isCollapsable":false,"header":["What is anaerobic exercise?"],"body":[{"tagName":"p","source":"Let’s geek out on word origins for a moment, shall we? The word \u003ca href=\"https://www.etymonline.com/word/anaerobic\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eanaerobic\u003c/a\u003e means “capable of living without oxygen,” from the Greek \u003cem\u003ean \u003c/em\u003e(“without”), \u003cem\u003eaēr \u003c/em\u003e(“air”) and \u003cem\u003ebios \u003c/em\u003e(“life”)."},{"tagName":"p","source":"This etymological root describes anaerobic exercise accurately. Whereas aerobic activity uses oxygen to break down glucose molecules in the blood, anaerobic activity contracts your muscles faster than the rate your body can supply oxygen."},{"tagName":"p","source":"So how exactly does this work? Join us for geek-out phase two, this time for science."},{"tagName":"p","source":"Your body stores glucose (from \u003ca href=\"https://greatist.com/health/carbs-in-potatoes\" class=\"content-link css-q7lbnd\"\u003ecarbohydrates in the foods you eat\u003c/a\u003e) in your muscles in the form of glycogen. In anaerobic exercise, muscle cells access glycogen and break it down into individual glucose molecules. These are then used for energy via a process called lactic acid fermentation."},{"tagName":"p","source":"Though this method of using glucose for energy is effective, it doesn’t produce \u003cem\u003eas\u003c/em\u003e \u003cem\u003emuch \u003c/em\u003eenergy as aerobic exercise. This is why most anaerobic exercise happens in short bursts, like the power it takes to \u003ca href=\"https://greatist.com/move/beginner-barbell-workout\" class=\"content-link css-q7lbnd\"\u003elift a heavy barbell\u003c/a\u003e over your head or get low in a deep squat."}]},{"id":"anaerobic-vs-aerobic","title":"Anaerobic vs. aerobic","isCollapsable":false,"header":["Anaerobic vs. aerobic exercise"],"body":[{"tagName":"p","source":"Anaerobic exercise differs from aerobic exercise in that it doesn’t involve oxygen in its quest to supply energy for movement. As explained above, it uses a different process to tap into that all-important glucose."},{"tagName":"p","source":"Aerobic exercise, on the other hand, uses the oxygen in the air you breathe to fuel your workouts. In aerobic activities like jogging, swimming, or \u003ca href=\"https://greatist.com/fitness/your-biking-playlist\" class=\"content-link css-q7lbnd\"\u003ecycling\u003c/a\u003e, your breath deepens, and your heart rate increases. Your blood vessels even dilate to allow extra oxygen-rich blood to reach large muscle groups like the ones in your legs, arms, and chest."},{"tagName":"p","source":"Because \u003ca href=\"https://greatist.com/health/aerobic-exercise-examples/\" data-type=\"post\" data-id=\"150244\" class=\"content-link css-q7lbnd\"\u003eaerobic\u003c/a\u003e exercise involves a constant cycle of breath and freshly oxygenated blood, it can be performed over longer periods. (Think: \u003ca href=\"https://greatist.com/move/runners-tips-before-first-race\" class=\"content-link css-q7lbnd\"\u003emarathoning\u003c/a\u003e or swimming the English channel — or, for us more middle-of-the-road folks, a 30-minute bike ride around the neighborhood.)"}]},{"id":"benefits","title":"Benefits","isCollapsable":false,"header":["Anaerobic exercise benefits"],"body":[{"tagName":"p","source":"Even though anaerobic exercise happens in small bursts, it can come with major benefits. Here are some of the awesome outcomes of fueling your workout out sans oxygen."},{"tagName":"h3","source":"May help with weight loss"},{"tagName":"p","source":"You’d be hard-pressed to find a form of exercise that \u003cem\u003ewon’t\u003c/em\u003e promote weight loss — after all, using your muscles in just about any way takes energy, using up calories you’ve taken in from food."},{"tagName":"p","source":"That said, for weight loss, anaerobic activities have historically taken a backseat to aerobic ones. But newer research shows that anaerobic workouts like \u003ca href=\"https://greatist.com/fitness/hiit-exercises-at-home\" class=\"content-link css-q7lbnd\"\u003ehigh-intensity interval training (HIIT)\u003c/a\u003e can be just as effective as cardio sweat sessions for shedding pounds."},{"tagName":"p","source":"A \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/33955140/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e2021 analysis\u003c/a\u003e that assessed 12 reviews and 149 studies, for example, found that there was no difference between aerobic and HIIT training in weight or fat loss, as long as energy expenditure was equal."},{"tagName":"p","source":"Other \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499963/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eresearch from 2015\u003c/a\u003e showed that, though weight loss was greater when obese adults participated in aerobic workouts, they still experienced significant weight loss when they only performed anaerobic workouts."},{"tagName":"h3","source":"Supports bone health"},{"tagName":"p","source":"What do weightlifting, \u003ca href=\"https://greatist.com/move/types-of-yoga\" class=\"content-link css-q7lbnd\"\u003eyoga\u003c/a\u003e, and jumping rope have in common? They’re all anaerobic resistance exercises that can help build strength and density in your bones."},{"tagName":"p","source":"When you put stress on your bones through activities like these, it \u003ca href=\"https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eprompts the body\u003c/a\u003e to stimulate bone-forming cells, ultimately strengthening your skeleton."},{"tagName":"h3","source":"Could elevate your mood"},{"tagName":"p","source":"If you’ve been feeling down, anaerobic exercises might clear away some of the clouds. "},{"tagName":"p","source":"Regular weight training substantially reduced anxiety symptoms in a small \u003ca href=\"https://www.nature.com/articles/s41598-020-74608-6\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e2020 study\u003c/a\u003e on young adults. And a \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137526/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e2021 study\u003c/a\u003e that included 33 randomized clinical trials found that resistance training exercise was associated with significant reductions in depressive symptoms."},{"tagName":"h3","source":"May protect your heart"},{"tagName":"p","source":"Sure, cardio is great for your heart — but (surprise!) anaerobic training has advantages for your cardiovascular system too. \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eResearch\u003c/a\u003e shows that this type of exercise can improve lipid profiles, which are correlated with the risk of heart disease."},{"tagName":"h3","source":"Trains your posture and balance"},{"tagName":"p","source":"The concentration and focus it takes to stay in eagle pose or bench press your max aren’t for naught. Anaerobic activities like these challenge your balance and can help you develop a healthy posture. Choose anaerobic exercises like yoga, \u003ca href=\"https://greatist.com/fitness/pilates-benefits\" class=\"content-link css-q7lbnd\"\u003epilates\u003c/a\u003e, and weightlifting to see results in your physical equilibrium."}]},{"id":"types","title":"Types","isCollapsable":false,"header":["Types of anaerobic exercise "],"body":[{"tagName":"p","source":"In anaerobic exercise, your body demands more energy than your aerobic system can supply. This type of activity can be performed in short bursts of high power. Some examples of anaerobic exercise include:"},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"https://greatist.com/fitness/hiit-exercises-at-home/\" data-type=\"post\" data-id=\"498370\" class=\"content-link css-q7lbnd\"\u003eHIIT training\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/fitness/lifting-with-a-mouthguard/\" data-type=\"post\" data-id=\"495902\" class=\"content-link css-q7lbnd\"\u003eLifting weights\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/fitness/yoga-poses-for-runners/\" data-type=\"post\" data-id=\"407733\" class=\"content-link css-q7lbnd\"\u003eVinyasa yoga\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/fitness/10-minute-pilates-workout/\" data-type=\"post\" data-id=\"383371\" class=\"content-link css-q7lbnd\"\u003ePilates\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/eat/breakfast-recipes-that-are-way-above-average/\" data-type=\"post\" data-id=\"30424\" class=\"content-link css-q7lbnd\"\u003eSprinting\u003c/a\u003e\u003c/li\u003e\u003cli\u003eBodyweight exercises like pushups, lunges, squats, and pull-ups\u003c/li\u003e"}]},{"id":"safety","title":"Safety","isCollapsable":false,"header":["Anaerobic exercise safety tips"],"body":[{"tagName":"p","source":"You won’t be racking up any fitness gains if an injury lands you on the sidelines. Staying safe while performing anaerobic exercise is critical. Some general guidelines include:"},{"tagName":"ul","source":"\u003cli\u003eWear clothing that fits well and won’t catch or snag on gym equipment\u003c/li\u003e\u003cli\u003eSelect \u003ca href=\"https://greatist.com/fitness/weightlifting-shoes\" class=\"content-link css-q7lbnd\"\u003eathletic shoes\u003c/a\u003e with good tread (and replace them as they wear out)\u003c/li\u003e\u003cli\u003eWork under the guidance of a trainer until you feel confident in your abilities and knowledge\u003c/li\u003e\u003cli\u003eIf strength training, always use a spotter\u003c/li\u003e\u003cli\u003eStay hydrated, especially if working out in warm weather\u003c/li\u003e\u003cli\u003eWarm up with stretching prior to diving into strenuous activities\u003c/li\u003e\u003cli\u003eStop the activity if you don’t feel well\u003c/li\u003e"}]},{"id":"takeaway","title":"Takeaway","isCollapsable":false,"header":["Takeaway "],"body":[{"tagName":"p","source":"For their myriad benefits, anaerobic workouts totally deserve a place beside your usual cardio (aka aerobic) activities."},{"tagName":"p","source":"The more you engage in this type of exercise, the more your body will acclimate to it, ultimately making it feel less strenuous. And you might be surprised at how strength training or a regular yoga flow yields major results for issues like weight control, heart health, and posture."},{"tagName":"p","source":"So grab some free weights or a pull-up bar and get to cranking out some bite-sized bursts of energy! They may not use oxygen, but they can sure be a breath of fresh air."}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC4499963/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499963/","title":{"tagName":"span","source":"Al Saif A, et al. (2015). Aerobic and anaerobic exercise training in obese adults."}},{"displayLink":"pubmed.ncbi.nlm.nih.gov/33955140/","link":"https://pubmed.ncbi.nlm.nih.gov/33955140/","title":{"tagName":"span","source":"Bellicha A, et al. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6137526/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137526/","title":{"tagName":"span","source":"Gordon B, et al. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms."}},{"displayLink":"nature.com/articles/s41598-020-74608-6","link":"https://www.nature.com/articles/s41598-020-74608-6","title":{"tagName":"span","source":"Gordon B, et al. (2020). Resistance exercise training for anxiety and worry symptoms among young adults: a randomized controlled trial."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC5329739/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/","title":{"tagName":"span","source":"Patel H, et al. (2017). Aerobic \u003cem\u003evs\u003c/em\u003e anaerobic exercise training effects on the cardiovascular system."}},{"displayLink":"health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise","link":"https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise","title":{"tagName":"span","source":"Slowing bone loss with weight-bearing exercise. (2021)."}}],"byline":{"authors":[{"id":440,"name":{"display":"Sarah Garone","first":"Sarah","last":"Garone"},"link":"/authors/sarah-garone","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eSarah Garone is a nutritionist, freelance writer, and food blogger. Find her sharing down-to-earth nutrition info at \u003ca class=\"waffle-rich-text-link\" href=\"http://alovelettertofood.com/\"\u003eA Love Letter to Food\u003c/a\u003e or follow her on \u003ca class=\"waffle-rich-text-link\" href=\"https://twitter.com/LoveLetter2Food?ref_src=twsrc%255Egoogle%257Ctwcamp%255Eserp%257Ctwgr%255Eauthor\"\u003eTwitter\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Sarah-Head-Shot-Square-Sarah-Garone.jpg"}}],"medicalReviewers":[{"id":126,"name":{"display":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","first":"Daniel","last":"Bubnis, MS, NASM-CPT, NASE Level II-CSS"},"userLogin":"danbubnis71","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/in/daniel-bubnis-7343aa34/","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"122514","specialties":[{"name":"Fitness"}],"guestTitle":"","bio":{"text":"\u003cp\u003e\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e\u003ci\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/span\u003e\u003c/i\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDaniel Bubnis is a nationally certified personal trainer who works independently in the Scranton, Pennsylvania area. His specialties include exercise science, health promotion, wellness, and fitness.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ePennsylvania State University, AA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMarywood University, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCalifornia University of Pennsylvania, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNASM Certified Personal Trainer\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDeveloped exercise programs for older adults with chronic health conditions and for adults with fibromyalgia and other pain syndromes\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":200,"height":200,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png"}}],"id":"gr-610226","updateReason":[],"editor":"Lianna Bass","factCheckedBy":"","factCheckers":[],"articleHistory":{"2023-03-28":{"updateReason":[],"authors":"Sarah Garone","editor":"Lianna Bass","medicallyReviewedBy":"Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS"}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1680016050,"display":"March 28, 2023"},"published":{"date":1680016050,"display":"March 28, 2023"},"lastUpdates":{"date":1680016050,"display":"March 28, 2023"},"modified":{"date":1681901047,"display":"April 19, 2023"}},"type":"healthfeature","language":"en"},"isCorp":false,"isReference":false,"isPremiumVideo":false,"isStandaloneVideo":false,"isStandaloneRecipe":false,"schemaObj":{"@context":"https://schema.org","publisher":{"@type":"Organization","name":"Greatist","logo":{"@type":"ImageObject","url":"https://www.healthline.com/hlcmsresource/images/frontend-static/greatist_logo_black.png"}},"@type":"Article","headline":"Look Ma, No Oxygen! The Surprising Benefits of Anaerobic Exercise","description":"Anaerobic exercise is a style of exercise that involves intense physical activity in short bursts. It's known to increase fat loss, strength, and physical endurance. Here's a breakdown of the best benefits, plus some great anaerobic exercises to add to your workouts.","keywords":"anaerobic exercise","author":{"@type":"Person","name":"Sarah Garone"},"lastReviewed":"2023-03-28T15:07:30Z","url":"https://greatist.com/fitness/anaerobic-exercise","datePublished":"2023-03-28T15:07:30Z","dateModified":"2023-03-28T15:07:30Z","articleSection":"Fitness,Health","correction":{"@type":"CorrectionComment","text":"","datePublished":"2023-03-28"},"reviewedBy":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","primaryImageOfPage":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-1296x728-header.jpg"],"thumbnail":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-female-lifting-barbell-outdoors-732x549-thumb-732x549.jpg"]},"hero":{}}},"ampLibs":{},"scrollArticles":[{"title":["Get a Better Cardio Workout with Cardio Bodyweight Circuits"],"link":"/tips/cardio-workout-cardio-bodyweight-circuits","imageAlt":"Get a Better Cardio Workout with Cardio Bodyweight Circuits","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/Cardio-Based-Bodyweight-Exercises_river_0.jpg","isNutrition":false,"authors":[{"id":2657,"name":{"display":"The Greatist Team","first":"The Greatist Team","last":""},"userLogin":"the-greatist-team-52-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/greatist-team","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eGreatist is here to help you sort through the universe and find what’s real, smart, lasting, and workable. And most important, what’s right for you and that precious life you’re putting together.\u003c/p\u003e\n\u003cp\u003eThe Greatist team covers the health and wellness stuff that matters — plus anything else that\u0026#8217;s cool, important, or maybe even life-changing. Our goal is to help you take healthy — or healthy-ish — actions every day to live your best life. We give you the tools. You make the rules.\u003c/p\u003e\n\u003cp\u003eWhether the subject is breakfast, breathing, sex, brain health, or how not to get the flu, you can trust that all Greatist content is evidence-based, science-backed, and expert-approved.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Top Benefits of Cardio: Why You Should Get Your Heart Pumping"],"text":["Discover 8 benefits of cardio that might boost your heart health, lower blood pressure, enhance sleep, and improve mental well-being. Get moving today."],"link":"/fitness/benefits-of-cardio","imageAlt":"Top Benefits of Cardio: Why You Should Get Your Heart Pumping","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/09/410524-grt-Benefits-of-Cardio-732x549-thumbnail-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Amy Elizabeth Wolkin, PT, DPT, MBA","reviewerImage":{"path":"https://post.greatist.com/wp-content/uploads/2022/01/Amy-Wolkin-500x500-Bio.png","width":200,"height":200,"altText":""}},"isNutrition":false,"authors":[{"id":1410,"name":{"display":"Alysa Hullett","first":"Alysa","last":"Hullett"},"userLogin":"ahullet","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/alysa-hullett","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eAlysa Hullett is a writer with work in outlets like Healthline, Greatist and the Seattle Times. Her current work revolves around themes of health, science, art and community.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Running On Empty: Is Fasted Cardio Beneficial or BS?"],"text":["Fasted cardio has a reputation of being an effective way of burning fat. But is it recommended? 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