First, what is anaerobic exercise
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.
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 makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise. In fact, a large number of intermediate metabolites such as pyruvate and lactic acid will be produced during glycolysis, 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. Therefore, after anaerobic exercise, people will always be exhausted, and muscle pain will last for several days before it disappears. If you want to make your body stronger, you can go to the gym to take part in anaerobic exercise. However, when exercising, it is best to listen to the guidance of a fitness coach and choose a training plan that suits you.
Common anaerobic sports are: sprint, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, muscle strength training (long-term muscle contraction) and so on.
Second, what are the benefits of anaerobic exercise?
1, improve the body's immunity: after exercise, the repair of injured muscles and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, improve the muscle metabolism rate and improve the body's immunity. Therefore, compared with aerobic exercise, its "fat reduction" effect is not reflected in "exercise", but after exercise, so as to achieve the effect of "losing weight" even without exercise.
2. Reduce the risk of disease death: Anaerobic exercise can improve the speed and strength of muscle contraction and effectively reduce the risk of disease death. The latest research in Japan's Science found that for every increase of 10%, the risk of illness will be reduced by 30%, which is dwarfed by aerobic exercise.
3. Anaerobic exercise can effectively increase bone mineral density and prevent or slow down the occurrence of osteoporosis: the bone mineral density of human body will gradually decrease with the increase of age, and the following disadvantages are weakness of waist and knees, decline of agility, coordination and physical fitness, double aging speed, and even slight collision and fall can easily lead to fractures. Anaerobic exercise can increase bone density very well. Even with the increase of age, wrinkles appear on the face, but the body shape and physical fitness are still the same as those of young people!
4. Anaerobic exercise can improve muscle toughness and strength: Anaerobic exercise is strength training. Under the condition that bones, muscles, tendons and ligaments bear the force, in addition to the above, muscle fibers and tendons will become stronger and more elastic, and they will be better than their peers in running, jumping and carrying heavy objects, and reduce the chance of injury than those who do not exercise under the same conditions! Anaerobic exercise is too fast and explosive, and 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. Anaerobic exercise is a way to exercise muscles and make the body stronger.
5. Anaerobic exercise can especially increase male function: Why are men much bigger in size and strength than women? The most important thing is that hormones are at work. Anaerobic exercise will greatly stimulate men to secrete androgen (testosterone). For men who often do anaerobic exercise, their physical condition in all aspects will be greatly improved than those who don't exercise or their peers!
Third, the difference between anaerobic exercise and aerobic exercise
Some people say aerobic exercise is good, while others say anaerobic exercise is good. So what is aerobic exercise and what is anaerobic exercise? How to choose? Here is a brief introduction.
1, aerobic exercise refers to the human body in the case of sufficient oxygen. The energy supply of the body mainly comes from the aerobic metabolism of fat. Common aerobic exercises include jogging, cycling and swimming. Aerobic exercise can not only strengthen the body, but also enhance the vital capacity and heart function.
2. If we engage in strenuous exercise, such as 100-meter sprint, push-ups, weight lifting, etc. Aerobic metabolism can't meet the energy needed by the body. At this time, the sugar in the body will undergo anaerobic metabolism to produce a lot of energy to meet the needs of physical exercise. This is anaerobic exercise.
3. Knowing the difference between aerobic exercise and anaerobic exercise is very helpful for choosing aerobic exercise or anaerobic exercise. If you exercise to lose weight, you should undoubtedly choose aerobic exercise, otherwise everything will be in vain, because anaerobic exercise does not consume fat. But anaerobic exercise can improve the body's working ability, shape muscle lines and increase muscle strength. For the sake of physical beauty, it is suggested to combine aerobic exercise with anaerobic exercise.
Whether doing aerobic exercise or anaerobic exercise, we must grasp a degree, that is, the amount of exercise varies from person to person, and must not exceed the load of the body, otherwise it will be harmful.
5, physical beauty is not achieved overnight, whether aerobic exercise or anaerobic exercise, we must persevere.
Four. Matters needing attention in anaerobic exercise
1, exercise should choose moderate intensity exercise, that is, the heart rate should be kept at 60-70% of the highest heart rate during exercise (the highest heart rate =220- age). When the intensity is too high, the energy consumption is mainly sugar, and the muscle's ability to oxidize fat is low; The load is too small, and the body's calorie consumption is insufficient, which can't achieve the purpose of losing weight.
2. When exercising at moderate intensity, the exercise time should be long enough, generally not less than 30 minutes each time. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning. Because fat is released from the fat bank, it takes some time to transport it to the muscle, at least 20 minutes. Exercise patterns can be determined according to your own conditions, hobbies and interests, such as walking, jogging, disco, ballroom dancing and swimming.
3. The storage and utilization of fat is a dynamic balance, so you should always take part in sports and never do it once and for all. Weight loss exercise should be carried out every day without interruption.
4. Increase strength training appropriately. The research shows that with the increase of age, the resting metabolic rate (RMR) of human body will decrease year by year at the rate of 1-3%, and the decline of RMR is largely attributed to the decline of lean body mass (LBW). However, the decline of RMR level and low birth weight content is related to insufficient exercise. This is also the basic reason why many people begin to gain weight after middle age.
After the above detailed introduction, we found that there are so many precautions in doing anaerobic exercise. So everyone must pay attention to it. In order to be healthier, it is necessary to know these things in detail to avoid some physical discomfort during or after exercise.