Aerobic exercise refers to any rhythmic exercise with long exercise time and moderate or small exercise intensity. Three conditions must be met: the energy needed for exercise is mainly provided by oxidized substances such as fat or sugar in the body; Most muscles (2/3) participate in sports; The intensity of exercise is between medium and low, and the duration is 15-40 minutes or longer. Long-term aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, improve the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases.

There are many forms of aerobic exercise, such as brisk walking, jogging, aerobic exercise, swimming, cycling and various treadmills, coordinated cycling, stair machine exercise and so on. Aerobic exercise can be done according to local conditions and capabilities. The intensity varies from person to person. A simple and effective intensity calculation method is to monitor the heart rate during exercise, that is, after exercise, measure the pulse number of 10 second and multiply it by 1 10% to calculate the heart rate during exercise. During exercise, the heart rate of people aged 20-30 should be kept at about 140 beats per minute, people aged 40-50 should be kept at 120- 135 beats per minute, and people over 60 should be kept at100-/kloc-per minute.

Aerobic exercise or anaerobic exercise is not simply divided according to sports events, but according to whether the energy of muscle contraction during exercise comes from aerobic metabolism or anaerobic metabolism.

Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise carried out by the human body under the condition of adequate oxygen supply. The advantages of aerobic exercise are: it can increase oxygen intake and better consume excess calories in the body. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. So it is characterized by low intensity, fast pace and long duration. It is required that the exercise time should not be less than 1 hour, and it should be carried out 3 to 5 times a week. Through this kind of exercise, oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness.

Common aerobic exercises include: walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, dancing, doing rhythmic exercises, etc.

Anaerobic exercise refers to the high-speed and vigorous exercise of muscles in the state of "hypoxia" Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of fatigue elimination is slow. The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise. If you want to make your body stronger, you can go to the gym to take part in anaerobic exercise. However, when exercising, it is best to listen to the guidance of the coach and choose a training plan that suits you.

Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on.