Do you know the health benefits of anaerobic exercise? Exercise Atmosphere Aerobic exercise and anaerobic exercise have different effects. I collected and sorted out the relevant information about the health benefits of anaerobic exercise for you. Let's get to know each other. Welcome to discuss with me.
The benefits of anaerobic exercise to the body 1 Can anaerobic exercise strengthen the body?
1. Can anaerobic exercise strengthen the body?
Of course.
Anaerobic exercise refers to high-speed strenuous exercise under the condition of muscle hypoxia. Most anaerobic exercises are strong in intensity, instantaneous and difficult to last. If you feel tired, it takes a long time to get back to normal. Anaerobic exercise is relative to aerobic exercise. During exercise, our metabolism is very fast. Accelerating metabolism may consume a lot of energy and help us to lose weight.
2. The difference between anaerobic exercise and aerobic exercise
Many people are not very clear about the difference between aerobic exercise and anaerobic exercise, which is relative to aerobic exercise. Aerobic exercise is mainly skipping rope and running, while anaerobic exercise is mostly strenuous exercise. For example, a series of sports such as weightlifting and 100-meter sprint wrestling, in which we need a lot of energy as an aid, and in this case, aerobic metabolism can not meet the energy needed by the body, which requires high energy is called anaerobic exercise.
3. Precautions for anaerobic exercise
3. 1, which means sit down. You can walk slowly 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.
3.2. In moderate intensity exercise, 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.
3.3. The storage and utilization of fat is a dynamic balance, so it is necessary to 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.
What are the disadvantages of anaerobic exercise?
1, the oxygen uptake 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.
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. When these acidic products accumulate in cells and blood, they become "fatigue toxins", which will make people feel tired and weak, muscle aches, difficulty breathing, rapid heartbeat and arrhythmia. 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.
The benefits of anaerobic exercise to the body 2 What are the thin people who have anaerobic exercise?
1, which thin people are there in anaerobic exercise?
1. 1, race
From the sports point of view, sprinting can make people sweat a lot and lose weight. Because these projects mainly consume creatine phosphate and adenosine triphosphate. It is important to keep sprinting, so as to consume fat.
1.2, weightlifting
Weightlifting can improve the synthesis of protein, increase muscle mass and improve basal metabolism. The principle of sports like dumb bell exercise is to achieve the effect of exercise by applying load to muscles.
1.3, long jump
The technical links of long jump mainly include: run-up, take-off, flying and landing. These exercises are intense and can consume body fat well.
1.4, rolling belly
Abdomen, lie flat on the ground, knees bent 90 degrees, feet flat on the ground. Cross your hands on your chest or next to your ears, tuck your shoulders in, and tuck your chin slightly until your shoulder blades leave the ground and your waist is fixed, until your shoulder blades are flat on the ground, exhale upwards and inhale downwards, one at a time, and 20 in a group.
1.5, plate support
Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.
1.6, dumbbell exercise
Take a bottle full of mineral water in one hand, or a lightweight dumbbell with a weight of 1 ~ 3kg. Bend your elbow at right angles. Hold the mineral water horizontally in front of you and then put it down. Repeat this action at least 20 times. The faster the speed, the better the effect.
2. What is anaerobic exercise?
Anaerobic exercise, as opposed to aerobic exercise, refers to the high-speed and vigorous exercise of muscles in the "anoxic" aerobic or anaerobic state, mainly according to the way of substance metabolism in the human body during exercise. When doing aerobic exercise, the human body adopts the metabolic mode of aerobic decomposition.
During exercise, the human body is in an oxygen-enriched environment, consuming sugar, fat and amino acids, and generating the energy needed by the body. In anaerobic exercise, sugar mainly consumes energy, not fat and protein. From the sports characteristics, the intensity of aerobic exercise is low and can last for a long time. However, the intensity of anaerobic exercise is high and the duration is not long, which is easy to make muscles tired and sore.
3. What actions can be taken in anaerobic exercise to lose weight quickly?
3. 1, step squat
Step squat, I think it has a good effect on hips and the back of thighs. The action is also very simple.
Please tuck in your abdomen and keep your waist straight when squatting. Concentrate all your strength on the hips and back thighs of the front support legs. If the training ground is big enough, you can stride back and forth for exercise. If you want to add interest, you can put some rhythmic songs to practice.
3.2, weight squat
Squat with weight is an extremely fast movement to improve the core strength of the body and a golden movement in the gym.
Feet should be shoulder width apart, and toes should be extended outwards in the direction of11:05; Belly in, chest out, back straight; The thigh is parallel to the ground or the knee joint is slightly less than 90 degrees, the knee should not exceed the toe, and the knee joint should be slightly flexed, so as not to overstretch. Number of groups: Generally speaking, there are about 25 in one group, and two groups are enough.
What equipment do you need for anaerobic exercise?
1, weightlifting belt
It is the most controversial auxiliary device in bodybuilding training. On the one hand, it is an essential protective device for lifting weights, on the other hand, it provides stable support and protection for the spine, such as squatting, shoulder pressing and hard pulling.
2. Power belt
All kinds of pulling exercises, such as rowing with one-arm dumbbell, standing up and pulling up, all involve the largest muscle group in the upper body, while the forearm muscle group responsible for grasping is much weaker. In training, it often happens that the forearm muscles can't hold up before the back is fully challenged, thus affecting the training effect of the back muscles. In this case, holding the belt can effectively solve this problem.
Step 3: gloves
Wearing gloves is a simple way to solve the headache of many bodybuilders, especially when doing bending and pull-ups The function of gloves is to make the practitioner hold the grip more firmly and prevent slipping, especially in the case of sweaty palms. Another function is to help prevent the palm from grinding hard calluses.
What should I pay attention to when doing anaerobic exercise?
1, choose the exercise that suits your intensity.
Many fitness-loving friends basically choose anaerobic exercise blindly. In fact, everyone should choose appropriate intensity exercise according to their physical condition, instead of blindly pursuing muscles, choosing excessive intensity exercise is easy to bring harm to the body. Normal people choose moderate intensity exercise just right.
2. Master the exercise time.
If you want to see the effect of anaerobic exercise, then you must master the exercise time of each exercise. Each exercise time shall not be less than 30 minutes. The exercise process should be gradual, from jogging to strenuous exercise, so that your body can adapt quickly.
3. Keep exercising.
The intensity of anaerobic exercise is so great that many people will not try it again after trying it once or twice. In fact, if you want to see the effect, you should insist on exercising instead of giving up halfway. Although muscle aches after each exercise will make you feel uncomfortable, when your body adapts, these discomfort will disappear.
Step 4 replenish water at any time
Anaerobic exercise consumes a lot of functions. This kind of explosive exercise in a short time will consume a lot of physical functions once it is completed, so you should replenish yourself with enough water at any time during the exercise. Avoid dehydration due to lack of water.