What is aerobic exercise? What is anaerobic exercise?

What is aerobic exercise?

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.

What is anaerobic exercise?

Anaerobic exercise refers to the high-speed and strenuous exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly high-load and instant exercise, which is difficult to last, and it takes a long time to eliminate fatigue.

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 produces too much lactic acid in the body, which leads to muscle fatigue and won't last long. I feel muscle pain and shortness of breath after exercise. The equipment exercise in the gym belongs to anaerobic exercise. Anaerobic exercise can enhance muscle strength and improve the adaptability of the body.

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