Normal heart rate range of athletes' anaerobic exercise Everyone's health and physical condition are different, and the aerobic heart rate range of fitness exercise will also vary from person to person and from time to time. Generally speaking, the reasonable exercise load that can keep fit is 65% of my maximum exercise heart rate? Between 85%, also known as bull's-eye rate or target heart rate (refers to the safe heart rate that can obtain sports effect and ensure it).
In addition, the specific exercise heart rate will also have different performances according to the different exercise intensity. Is the heart rate of moderate and low intensity exercise 1 10? /kloc-between 0/40 beats/min, the heart rate of strenuous exercise like losing weight is 160? 180 times/minute, with the maximum not exceeding 2 10 times/minute.
The benefits of anaerobic exercise improve the body's immunity. The repair of injured muscles after exercise and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, improve the metabolic rate of muscles and improve the immunity of the body.
Exercise muscles, anaerobic exercise is too fast and explosive, and the sugar in the human body cannot be decomposed by oxygen. This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue and muscle soreness and shortness of breath after exercise. Anaerobic exercise is a way to exercise muscles and make the body stronger.
Reduce the risk of disease death. Anaerobic exercise requires a lot of exercise and high strength. Doing anaerobic exercise can improve the speed and strength of muscle contraction and effectively reduce the risk of disease death and osteoporosis. Anaerobic exercise is very helpful to improve muscle endurance and speed. Aerobic training has little effect on bone mineral density, while strength training belonging to anaerobic exercise has a better effect on increasing bone mineral density and can effectively reduce the risk of osteoporosis.
Precautions for doing anaerobic exercise 1. After strenuous anaerobic exercise, in order to ensure human safety, people generally don't sit down immediately. You can do some walking after anaerobic exercise, because after strenuous anaerobic exercise, the blood circulation of the human body is very fast. If you sit down or stop exercising immediately, it will do some damage to your heart.
2. When exercising moderately, the exercise time should be long enough, and each exercise should not be less than 30 minutes. During moderate-intensity exercise, the body can't use fat for energy at first, and it takes about 20 minutes for fat to be released from the fat bank and transported to the muscles. You can decide the type of exercise according to your hobbies.
3. The storage and utilization of fat is a dynamic balance, so you should take part in sports regularly instead of fishing for three days and drying the net for two days. Weight loss exercise should be carried out every day.
The disadvantages of doing anaerobic exercise 1. 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 can't be decomposed by oxygen, so we have to rely on it. 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.
2. In the process of lactic acid fermentation, a large number of intermediate metabolites such as pyruvate and lactic acid are produced, which cannot be eliminated by respiration. These acidic products accumulate in cells and blood, and they become? Fatigue toxin? , will make people feel tired and weak, muscle aches, and there will be breathing, rapid heartbeat, arrhythmia and other phenomena. In severe cases, acidosis will occur and the burden on liver and kidney will increase.
3, so after anaerobic exercise, people will always be exhausted, and muscle pain will last for several days before it disappears. However, when exercising, it is best to listen to the guidance of a fitness coach and choose a training plan that suits you.
4. Inadequate preparation and incorrect posture will lead to sports injuries, and strenuous exercise before going to bed will lead to insomnia.