What are anaerobic exercise and aerobic exercise? Proper exercise is beneficial to people's health. There are many kinds of exercise, which can be roughly divided into aerobic exercise and anaerobic exercise, anaerobic exercise and aerobic exercise.
What are anaerobic exercise and aerobic exercise? 1 aerobic exercise:
The popular explanation is that the type of exercise with smooth breathing has low intensity and long duration. Complete a certain amount of exercise in a certain period of time through continuous or repeated activities. During the whole exercise, we can successfully complete the breathing process, but the difference is that breathing is slow and fast. For example: long-distance running, swimming, skipping, aerobics, cycling, mountain climbing and so on. And the corresponding fitness equipment is: treadmill, exercise bike, elliptical machine, mountaineering machine, rowing machine, etc.
Anaerobic exercise:
It can be explained as high-intensity, high-frequency and continuous exercise, which can not complete normal breathing according to a certain rhythm, such as professional strength training, 100-meter sprint running, weightlifting and so on. Gyms are generally equipped with professional strength fitness equipment: Chen Han weightlifting bed, Big Bird and other professional strength trainers.
The main function of aerobic exercise is fitness, and the main function of anaerobic exercise is plasticity. The general fitness plan is aerobic exercise combined with anaerobic exercise to achieve the purpose of strengthening the body.
Aerobic exercise is actually a good fat burning exercise. You can do more aerobic exercise. Anaerobic exercise is explosive exercise, which is still harmful to the body, so we must pay attention to the amount and time of doing anaerobic exercise.
Tips: You must take a proper walk after exercise, and take a hot bath immediately after your body relaxes to relax your muscles.
What are anaerobic exercise and aerobic exercise? 2 What is aerobic exercise?
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.
What is anaerobic exercise?
1, anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of fatigue elimination is slow.
2. 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 difference between aerobic exercise and anaerobic exercise
1. Aerobic exercise means that during exercise, the human body mainly metabolizes oxygen, which reflects that the human body exercises physically under the condition of adequate oxygen supply, and the energy generated by the metabolism of sugar, fat and amino acids is supplied to the body. It is characterized by low intensity, fast rhythm and long duration. The main purpose of aerobic exercise is to raise the heart rate and exercise the heart.
2. Anaerobic exercise refers to high-speed strenuous exercise in a short time until exhaustion and insufficient oxygen supply. Or human sugar can't keep up with the decomposition of oxygen, but depends on "anaerobic energy supply". That is, the sugar in the body produces energy to supply the body by anaerobic fermentation. Anaerobic exercise will suddenly increase the workload of the heart and lungs, making people panting and sweating, which will lead to adverse consequences for people with weak cardiopulmonary function.
3. Whether the exercise you do belongs to aerobic exercise can be judged by heart rate. Usually, the heart rate of aerobic exercise is about 130 times per minute, which is what we call "golden heart rate". If the heart rate reaches 150 beats per minute, the exercise at this time 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 anaerobic at this time.
What are anaerobic exercise and aerobic exercise? Squat is one of anaerobic exercises and is called the king of strength training. This training will also be combined with other exercises. It seems that this action of squatting is to exercise the lower body of the human body. In fact, it is a collection of the whole body's strength, which can stimulate the muscles of the big ass and stimulate the skeletal muscles.
Plate support is also one of anaerobic exercises, and the exercise process is similar to push-ups, which has a training effect on muscles in all parts of the body, especially for transverse abdominis, and is recognized as a way to train core muscles. When your body is prone and your elbows are bent to support the ground, make sure that your shoulders and elbows are perpendicular to the ground and your feet are on the ground. When the body leaves the ground, make sure that the head, back, hips and ankles are on the same plane. This action seems simple, but it is very difficult to complete. It's also good to stick to it for a minute or two at a time. Practice more than one group every day. Each group should try to practice for 60 seconds, that is, one minute, and the rest time should not exceed 20 seconds.
What are the common anaerobic exercises?
Including sprint, high jump, weightlifting, tug-of-war, throwing, long jump, diving, muscle strength training and so on. All belong to anaerobic training, and these trainings are basically special exercises to test a person's sports ability and explosive power. The biggest feature of anaerobic exercise is that the oxygen intake is very low during exercise. Need to use fast speed and explosive force to complete the training. At this time, the sugar in the body has not been decomposed by oxygen, so oxygen is needed. During the whole exercise, lactic acid will be produced in the body, which will easily lead to muscle fatigue, so that athletes feel muscle pain and shortness of breath after exercise, which can be relieved by a little rest.