I have been in the gym for three years, and I have yoga, cycling, running, pilates, shaping classes and swimming day after day.

So during this time, my definition of aerobic and anaerobic is that all instruments are aerobic.

It wasn't until I realized that I wasn't losing weight and reflecting on the sports events and intensity that I found out how big this cognitive mistake was.

At present, sports are generally divided into aerobic exercise, anaerobic exercise and HIIT.

1. Aerobic exercise includes jogging, brisk walking, cycling, cycling, swimming, climbing stairs, skiing and dancing. ...

These exercises have a certain intensity, but they are not so big that they are out of breath and can last for at least 30 minutes.

When doing this kind of exercise, the oxygen inhaled and consumed by people are basically balanced, so it is called aerobic exercise.

A simple and rude evaluation index is: can talk, can't sing.

Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration. Compared with explosive anaerobic exercise such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a kind of continuous exercise, lasting more than 30 minutes, which has spare capacity.

2. Anaerobic exercise: strenuous exercise with high intensity, fast pace and short breath. At this time, the muscles are moving in a state of "hypoxia". For example, sprint, basketball, squat, hard pull and so on.

The obvious difference between the two is the exercise time. Aerobic exercise lasts for a long time and its intensity is relatively low. Generally, it can last more than 15 minutes. Anaerobic exercise belongs to rapid burst exercise, and its duration is relatively short.

In fact, aerobic and anaerobic rarely exist independently and will not change from one metabolic state to another at once. More often they overlap, but sometimes aerobic metabolism is dominant and sometimes anaerobic metabolism is dominant.

The main function of aerobic exercise is to reduce fat, and the main function of anaerobic exercise is to gain muscle.

At the same time of anaerobic exercise, aerobic exercise is also going on, and muscles enter anaerobic exercise state and lack of oxygen.

When jogging becomes sprinting, aerobic exercise enters anaerobic exercise mode.

Gym spinning course, although counted as riding, is often high-intensity and will enter anaerobic state, so spinning is not aerobic exercise.

Many places say that training equipment is anaerobic exercise, but it is not entirely true. Just raise an iron, 10 and play with your mobile phone 1 minute. If the heart rate can't get up, you can breathe smoothly, even if you want anaerobic exercise.

3.HIIT is a relatively new training method-high-intensity interval training method, also called "interval aerobic".

HIIT is a short-term, high-intensity training method, which generally does not exceed 1 hour, and claims that it can still consume calories within 48 hours after exercise. In layman's terms, it means "losing weight for two days at a time".

To sum up, long-term single aerobic exercise has an average weight loss effect, and anaerobic exercise is rarely done, which is also the reason why the weight has not dropped again.

It can be seen that in order to achieve the double-digit weight goal, it is necessary to increase the amount of anaerobic exercise, such as extreme fat burning, perfect shaping, barbell shaping in the gym, spinning bike, etc., which should be added to the exercise plan.