Emerging scientific evidence is flipping the script on Thailand’s fitness culture: while the steady rhythm of cardio remains a staple, the latest expert-backed research finds that anaerobic exercise—high-intensity interval training (HIIT), sprinting, and weight lifting—can transform your body far more efficiently in less time. According to a recent article published by AOL, fitness experts now emphasize that the key differences between aerobic and anaerobic workouts can have a significant impact on muscular development, calorie burn, and long-term health, supporting a more balanced approach to fitness for Thais of all ages.
For decades in Thailand, aerobic activity—walking at Chatuchak Park, group dance in city squares, or the gentle purr of treadmills in fitness centers—has been synonymous with health and endurance. But a new wave of research and expert consensus is urging fitness enthusiasts to consider the powerful, often overlooked benefits of anaerobic training. While aerobic workouts help build cardiovascular health by engaging slow-twitch muscle fibers and utilizing oxygen to produce energy slowly but sustainably, anaerobic exercise forces the body to create energy without oxygen, deploying fast-twitch muscle fibers for explosive, short bursts of activity. This difference is not just theoretical: it’s physiological. The high intensity of anaerobic workouts not only activates more muscle groups but also burns more calories in a shorter period of time, with studies cited by the experts in the AOL piece affirming its superior role in muscle building and fat loss compared to prolonged moderate-intensity cardio.
To explain why that matters: when you participate in a HIIT class or do a sprint at Lumpini Park, your muscles rapidly burn glucose, producing quick power but also lactate that limits how long you can sustain the effort. According to fitness professionals like the director of fitness at Gold’s Gym and a brain health coach at the Pacific Neuroscience Institute, this process cannot be maintained much beyond 90–120 seconds before oxygen-dependent energy production must resume. As the article highlights, this style of training “can be extremely beneficial for power development, building muscle mass, and fat burning,” says the fitness director. The high-impact nature also helps build stronger joints and bones—a point especially important in both Thailand’s rapidly aging society and among younger urbanites seeking fast results in busy schedules.
Aerobic exercise is by no means obsolete. It remains “the foundation of cardiovascular health,” says the brain health coach. Walking, cycling, swimming, and even those popular Zumba classes are all aerobic, activating endurance and strengthening the heart. Long recognized by the Medical Association of Thailand and reflected in the U.S. Department of Health & Human Services recommendations, at least 150 minutes of moderate-intensity aerobic activity each week is encouraged for adults. These sessions can be performed comfortably even daily. However, the real revelation from the latest research is in how incorporating high-intensity, short-duration anaerobic workouts can complement and, in some respects, surpass the benefits of cardio alone.
Experts now urge Thai fitness enthusiasts to create a balanced weekly routine: start with one to two aerobic sessions paired with one anaerobic session per week, gradually advancing to two weekly HIIT or strength sessions in addition to three or four sessions of moderate-intensity cardio. This approach is not just about looks; it’s science. Studies highlighted in the article caution against too many high-intensity sessions due to the risk of soreness and overuse injury, recommending a maximum of three to four anaerobic workouts per week with adequate rest. “Intensity and duration have an inverse relationship,” the brain health coach explains: you can perform more aerobic activity, but less high-intensity anaerobic training is needed for optimal benefits, a message that can especially benefit Thailand’s office workers who may prefer efficient workouts during lunch breaks or after hours.
This research comes at a time when Thailand’s non-communicable disease burden—obesity, diabetes, hypertension—is climbing, especially in major cities. While aerobic exercise supports weight management and heart health, many Thais report they have little time for hour-long jogs or group aerobics after work. The latest findings now empower busy professionals and students to achieve better results with just 15–30 minutes of interval training or resistance exercise, slashing time commitments while maximizing calorie burn and muscle gain. For older adults, mixing brisk walking with short bouts of bodyweight or resistance training can bolster bone density and stave off frailty, an increasing concern as the population ages.
It’s worth noting that these principles align with certain traditional Thai exercise practices. Muay Thai, for example, is by nature an anaerobic activity—incorporating bursts of powerful kicking and punching with rest intervals. Even traditional games like “tug of war” or “takraw,” often seen in rural communities or school playgrounds, naturally involve both aerobic and anaerobic exertion, hinting at the cultural compatibility of mixed-method routines.
Looking to the future, trainers and policymakers in Thailand might consider promoting community-based HIIT programs alongside more established aerobic initiatives like public aerobics classes. In Bangkok, several fitness chains are already adapting their schedules to offer quick “express” anaerobic workouts, meeting the needs of office workers and university students eager for results but short on time. There’s also significant potential for digital health apps—already flourishing in Thailand—to tailor AI-powered routines that blend both exercise modalities, possibly boosting engagement and compliance among an increasingly tech-savvy population.
For Thais seeking practical steps, the experts recommend beginning with manageable increments: one 20–30 minute brisk walk plus one weekly HIIT or circuit workout, gradually building up as recovery improves. Ensuring rest days between high-intensity efforts prevents injury, and for those new to resistance training, joining beginner classes or consulting with a certified trainer at a local fitness center is advised. Individuals with chronic health conditions or older adults should consult with a medical specialist or physical therapist, a habit increasingly supported by Bangkok hospitals and wellness centers.
In summary, while the soothing rhythms of a jog around Benjakitti Park still offer substantial health benefits, it is the short, intense efforts—sprints, weightlifting, or HIIT—that can truly accelerate muscle activation and calorie burn. The time is ripe for Thais to adopt a holistic, efficient approach to fitness, one that blends the best of both worlds and acknowledges the latest in exercise science. For wider public health, this could mean not only fitter bodies, but happier, more energetic communities with less chronic illness—a goal that resonates from Bangkok to Buriram.
For more details and the full expert commentary, read the complete AOL article here.