Exercise is essential to a healthy body, and there are as many ways to get moving as there are hours in the day. So, is it a leisurely stroll around the neighborhood or a series of breathless box jumps while working up a sweat? Will either exercise help your body in the same way and "count" toward your fitness goals?

Any type of exercise, from running to weightlifting to yoga, can be considered either aerobic or anaerobic in nature. What is the difference between aerobic and anaerobic exercise? What is the difference between aerobic and anaerobic exercise?

Some people may think that "aerobic exercise" is synonymous with leotard-clad fitness enthusiasts prancing around the gym in the 1980s. However, aerobic exercise encompasses a much broader range of movement than the choreography of step classes or jazz exercises.

Simply put, the word "aerobic" means "using oxygen." It increases your heart rate and breathing rate and provides your muscles with the oxygen they need to keep moving. Aerobic exercise can usually be performed for extended periods of time (20-30 minutes or more) without rest.

Examples of aerobic exercise include brisk walking, jogging, cycling, swimming, and moderate-intensity exercise using aerobic machines such as ellipticals and rowers.

Here are the pros and cons of ellipticals and treadmills, as well as the best exercise bikes and under-desk treadmills for doing cardio at home.

Unlike aerobic exercise, anaerobic exercise is performed at a higher intensity. As a result, muscles require more oxygen as fuel than the lungs can take in. Therefore, the body is forced to rely on another source of energy, which is called "anaerobic exercise," meaning "without oxygen."

During anaerobic exercise, muscles break down glucose in a process called glycolysis to quickly produce the energy they need. Because of the high intensity of anaerobic exercise, it can only be performed for short periods of time (seconds to minutes) and requires rest.

Examples of anaerobic exercise include high-intensity interval training (HIIT), weight lifting, sprinting, and rigorous plyometrics.

According to this 2017 review (open in new tab), both aerobic and anaerobic exercise are beneficial to overall fitness. Both types can strengthen the heart, improve circulation, maintain a healthy weight, and enhance mental health. In addition, according to the Centers for Disease Control (open in new tab), both aerobic and anaerobic exercise can lower the risk of cardiovascular disease, type 2 diabetes, and certain cancers.

From a conditioning perspective, however, aerobic and anaerobic exercise offer slightly different benefits.

Generally speaking, aerobic exercise is an excellent choice for increasing stamina and muscular endurance and improving cardiovascular health. Aerobic exercise also tends to be more accessible to a larger population, especially those who are just beginning to incorporate a regular exercise regimen into their lives.

Anaerobic exercise requires more energy (calories) in a shorter period of time because it places a greater load on the body. This makes anaerobic exercise a very efficient way to lose fat and increase muscle mass. However, because of the intensity required, anaerobic exercise may not be the best method for beginners or those with certain chronic illnesses.

The CDC (open in new tab) recommends 150 minutes of "moderate-intensity" (or aerobic) physical activity per week. This would mean 30 minutes a day, 5 days a week. If you are just starting out, you should aim for a little less time and gradually increase the time as your body adapts to the new activity.

Anaerobic exercise is hard on the body, so two to three days a week of high-intensity exercise with at least one day of rest in between should be sufficient; if you are new to HIIT, weightlifting, or other high-intensity exercise, consult your medical team before beginning. It would also be wise to hire a certified personal trainer, even for a few sessions, to ensure proper form and reduce the risk of injury.

Of course, these recommendations may vary depending on your specific exercise goals. If you are training for an endurance event such as a marathon, you will need more aerobic time per week. If you are preparing for a powerlifting competition, most of your training will consist of anaerobic exercise.

Looking for more workout tips? Here are some great running shoes for those preparing for their first race, a fitness tracker to help you reach your goals, and adjustable dumbbells for training at home.