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. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. So it is characterized by low intensity, fast pace 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. 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: walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, dancing, doing rhythmic exercises, etc. Therefore, if you are overweight and want to lose weight through exercise, the energetic boy still suggests that you choose aerobic exercise, such as jogging and cycling. These exercises can not only achieve the purpose of consuming body fat, but also be simple and easy to do. Therefore, if you want to lose weight through exercise, you should first consider taking part in some aerobic exercise.
The so-called anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia". Such as running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on. 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. If you want to make your body stronger, then energetic boys suggest that you can go to the gym to participate in anaerobic exercise. However, when you are exercising, you'd better listen to the coach's guidance and specify a training plan that suits you, so that you can get twice the result with half the effort.
Of course, the distinction between aerobic exercise and anaerobic exercise is based on whether the energy of muscle contraction during exercise comes from aerobic metabolism or anaerobic metabolism, not simply based on sports events. Therefore, for ordinary fitness enthusiasts, how to judge whether their exercise is aerobic or anaerobic is a realistic problem, especially for some aerobic enthusiasts, if you don't have some basic fitness knowledge, even if you are sweating, you may not be able to achieve the expected results. What should you do? Don't worry. Next, energetic boys will introduce you to a small method. This method is very simple, that is, judging according to the speed of heart rate, because no matter what kind of fitness exercise you are engaged in, as aerobic exercise, the heart rate is generally around 130 times per minute. This is also called the golden heart rate, and the heart rate of 130 is aimed at aerobic exercise and body fat consumption. Although everyone's basic heart rate and maximum heart rate are different, the heart rate of aerobic exercise should not exceed 130 times per minute, that is, 50%-60% of the maximum oxygen uptake of human body. In fact, when the heart rate reaches 150 beats per minute, the body begins to mix metabolism. If the heart rate reaches 160 beats per minute, or even 180 beats per minute. Exercise lasts for more than 30 minutes, and the heart rate is controlled below 140 times per minute, which means aerobic metabolism and fat consumption, thus achieving a good effect of losing weight. Finally, I would like to remind you that aerobic exercise cannot ignore individual differences such as age and physical condition, and you should always sweat slightly instead of sweating. If you are a female friend, then because your hemoglobin value is lower than that of your male friend, you can appropriately reduce the intensity of aerobic exercise and extend the time slightly. Well, this knowledge is enough for you. Now, you can take action.