1, warm up first 10 minutes.
According to amateur fitness, the body is generally divided into two parts: head and back. Three heads, waist. Chest. Legs. Wait for four parts to exercise. If you are skilled, you can divide it yourself.
3. First do the above part and divide it into anaerobic fitness, which lasts no more than 40 minutes. If the time is too long, the body can't stand it.
4. Rest for 5- 10 minutes and do aerobic training according to your own ability, preferably no more than 40 minutes.
5, all parts of the body anaerobic+aerobic training, daily cycle.
6, it is recommended to connect once every other day, so that the body has recovery time.
7. After increasing anaerobic training, we should increase the intake of protein to ensure the growth and recovery of muscles.
I hope I can help you.
Question 2: Is it better to do aerobic exercise one day and anaerobic exercise one day, or aerobic and anaerobic exercise every day? Aerobic exercise exercises cardiopulmonary function and aerobic endurance (maximum oxygen uptake).
Anaerobic exercise exercises the endurance of the body under anaerobic metabolism (muscle lactic acid resistance, cardiopulmonary endurance in extreme state, etc.). )
Aerobic capacity is the basis of anaerobic capacity. Without a strong aerobic endurance foundation, anaerobic training will be endless, which is not beneficial to the body and is limited to the improvement of sports ability.
At different training stages, the proportion of aerobic and anaerobic training is different. Generally speaking, the basic period is mainly aerobic, the development period is semi-aerobic and semi-anaerobic, and there is more anaerobic training during the competition period.
Question 3: Can you lose weight with one day of aerobic and one day of anaerobic? According to the average person's metabolic rate, aerobic will start to consume muscles in about 60 minutes, not at the same time. Bodybuilding people know that fat reduction can't be aerobic, and a lot of aerobic will consume a lot of muscles and reduce the basal metabolic rate.
Your exercise method is very healthy and scientific. Doing anaerobic exercise before aerobic exercise can not only exercise the body, but also make the body consume some calories and make the aerobic exercise more efficient.
Two hours of aerobic exercise is unscientific even from the point of view of simply reducing fat. The longer he runs, the weaker his muscles will be. The lack of muscles will reduce people's basic metabolism, which is not conducive to fat loss, because no matter how long you run, your rest time will be longer than running time. High muscle content can make you burn calories for 24 hours. If conditions permit, changing aerobic exercise from 2 hours a day to 45 minutes in the morning and 45 minutes in the afternoon will improve the fat-reducing effect by 20%-30% compared with 1 hour.
What's more, a fit figure is better than simply slimming down. If you are a female compatriot, you can understand me better. A beautiful figure is what everyone wants.
As long as you stick to it for half a year, the standard figure will belong to you. Of course, you should know that every change you make should be regarded as a change in your life.
Question 4: Can one day be aerobic and one day be anaerobic? In the program "Challenge Impossible" broadcast by CCTV yesterday, the challenger held his breath in the water for 2 1 minute, which is an interval that ordinary people can't reach. During this 2 1 minute, the challenger can only use the oxygen stored in the body to maintain the normal work of the organs. I'm afraid his anaerobic environment won't last even half an hour, let alone a day.
Question 5: One day aerobic exercise, one day anaerobic exercise. Or anaerobic aerobic exercise first, once every other day. Or there is no oxygen every other day and there is oxygen every day. It is said that to gain muscle is anaerobic exercise and aerobic exercise. If you want to lose weight, it is aerobic and anaerobic.
Because exercise consumes a lot on the body, it is not necessary to exercise every day, so that the body can have a recovery period and practice again the next day. Three to four times a week is more appropriate.
Question 6: I think how to combine aerobic and anaerobic fitness for one day? Let's first look at what aerobic or anaerobic exercise is.
Generally, the heart rate of aerobic exercise is about 130 times per minute. If the heart rate reaches 150 beats per minute, exercise begins to be a mixed metabolism of aerobic and anaerobic. If the heart rate reaches 160 beats per minute, or even exceeds 180 beats, the exercise is already anaerobic.
Common aerobic exercise: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, doing fitness dance, skipping rope/doing rhythmic exercises, basketball, football and other ball games.
Common anaerobic sports: sprint, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, muscle strength training (long-term muscle contraction) and so on.
It is more efficient to put strength training before aerobic training, whether it is to lose fat or gain muscle.
Question 7: Can you do aerobic exercise for one day and anaerobic exercise for one day, or should you do both kinds of exercise one day and rest the next day? If you want to gain muscle, it is anaerobic exercise and aerobic exercise. If you want to lose weight, it is aerobic and anaerobic. Because exercise consumes a lot on the body, it is not necessary to exercise every day, so that the body can have a recovery period and practice again the next day. Three to four times a week is more appropriate.
Question 8: What is the effect of one day of anaerobic exercise and one day of aerobic exercise respectively?
Anaerobic exercise is relative to aerobic exercise. The metabolism of the body is accelerated during exercise, and the accelerated metabolism needs to consume more energy. The energy of human body comes from the catabolism of sugar, protein and fat. When there is not much exercise, such as jogging and dancing, the energy supply of the body mainly comes from the aerobic metabolism of fat. The exercise that mainly supplies energy through the aerobic metabolism of fat is what we call aerobic exercise. When we are engaged in very intense or explosive sports, such as weightlifting, 100-meter sprint, badminton, wrestling and so on. At this time, the body needs a lot of energy instantly, but under normal circumstances, aerobic metabolism can't meet the needs of the body at this time, so sugar quickly produces a lot of energy through anaerobic metabolism. Exercise in this state is anaerobic exercise.
aerobic exercise
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. It is characterized by low intensity, fast rhythm 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: yoga, walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, dancing, doing rhythmic exercises and so on.
Question 9: Is it ok to focus on reducing fat and insist on doing aerobic instead of anaerobic every day? The consequence of doing only aerobic exercise is that your skin is soft and fragile, and it grows very long when pulled. Just do anaerobic.