What is aerobic exercise?
Low-intensity, rhythmic and long-lasting aerobic exercise is also called cardiopulmonary exercise, which mainly relies on aerobic energy metabolism exercise to enhance cardiopulmonary endurance.
It mainly consumes fat, carbohydrates and protein.
For example: brisk walking, jogging, swimming, cycling, etc.
What is anaerobic exercise?
Strong, intense and short-term anaerobic exercise is also called strength training, which uses resistance to promote muscle contraction and enhance explosive force and muscle volume.
Mainly consume carbohydrates (sugar)
For example: sprint, weight-bearing muscle training, weight lifting squat, push-ups, sit-ups, fighting and so on.
General aerobic exercise
Swimming, cycling and jogging
Fast walking, jogging, swimming, cycling, aerobic exercise, tennis, yoga, etc.
Keeping the exercise heart rate at 60%-80% of the maximum heart rate can make the best exercise heart rate exchange algorithm for a long time;
Maximum heart rate x60%~ maximum heart rate x 80%
Ordinary anaerobic exercise
Muscle training, weightlifting and high jump
Sprint, squat, weightlifting, push-ups, sit-ups, flat support fighting.
During exercise, the heart rate is about 170- 180 beats/min, which is easy to cause muscle fatigue.
Conversion algorithm of exercise maximum heart rate: 220- age = maximum heart rate.
aerobic
Generally, the effect of slimming in three months is very obvious, but the figure curve is not so prominent.
By 6 months, the body fat rate is lower, but the overall figure curve has not changed much.
anaerobic
Before 1~3 months, the weight changes little, and may even increase slightly, but the body shape will change.
After six months of persistence, the figure curve has changed greatly.
conclusion
Aerobic exercise-great physical changes in about 3 months? Anaerobic exercise-the body changes greatly after 6 months.
The difference between aerobic and anaerobic is only the difference in characteristics. A kind of exercise can include aerobic and anaerobic, such as Pamela, which is very popular now.
Weight loss exercise schedule
The best daily exercise sequence:
Warm-up-anaerobic exercise-aerobic exercise-massage stretching
Time allocation based on fat reduction
Warm up for 5 minutes
Anaerobic15-30min
Aerobic for 30-40 minutes
Stretch for 5 minutes.
Shaping is the main time allocation.
Warm up for 5 minutes
Anaerobic15-30min
Aerobic for 20 minutes
Stretch for 5 minutes.
According to your constitution and habits, you can increase/decrease the proportion of aerobic and anaerobic time appropriately. Beginners can start with squat/Liu Jinghong fat burning exercises.
Motion suggestion
Aerobic exercise:
1. Choose different time and different ways for aerobic cross-training.
For example, in the morning, before lunch 1 hour, after dinner 1 hour.
2. The training time is suggested to be 30-50 minutes each time.
3. Give priority to HI IT high-intensity indirect training (aerobic+anaerobic)
Anaerobic exercise:
1, mainly training the main muscle groups of the body (including the muscles of the chest, back, shoulders, arms, abdomen, legs, etc. 2. Training arrangement:
A big muscle group+a small muscle group (big first and then small) big muscle group: chest muscle, back muscle and leg muscle.
Small muscle groups: shoulders, big arms, small arms and abdominal muscles.
Aerobic exercise recommendation
Video recommendation
Kuaile burning fat
Keep it for your own use. 45min skipping rope includes warm-up stretching.
Devil Pamela Beginners 20 Minutes Slimming Aerobic Exercise
20 minutes of low-difficulty aerobic exercise (Saturday venue)
Aerobic exercise recommendation
Video recommendation
Pamela- 10 Minute Lower Abdominal Training
Beautiful ballet outside+inside+episode 3
12 minutes without running for 3 days is effective.
Warm-up+10 minute abdominal anaerobic.
To sum up, the best training scheme is to combine the two and achieve each other.