What is aerobic exercise and what is anaerobic exercise? Generally speaking, there are two kinds of sports. One is aerobic exercise. Choose different sports, and the exercise effect is different. However, many people can't tell the difference between the two sports. Let's learn what aerobic exercise and anaerobic exercise are.

What is aerobic exercise and what is anaerobic exercise? 1 "Aerobic exercise" and "anaerobic exercise" are two concepts often mentioned in physical fitness activities, and their effects on human body and exercise effects are also very different.

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 be no less than 1 hour, 3 ~ 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.

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 produces too much lactic acid in the body, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise, which has a great influence on the human body and is not suitable for fitness and health care.

In sports practice, it is also common to mix the two, and sometimes the same sports event changes due to different methods. Such as long-distance running, easy jogging belongs to aerobic exercise, but it becomes anaerobic exercise in competitive sports.

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: Chen Han treadmill, exercise bike, elliptical machine, mountain climbing machine and rowing machine.

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.

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.

It is recommended to do more aerobic exercise.

Two definitions:

1, 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.

Oxygen can fully burn (that is, oxidize) 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.

2. 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.

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.

What is aerobic exercise and what is anaerobic exercise? 2 The difference between aerobic and anaerobic exercise.

Aerobic exercise: low-intensity, rhythmic, uninterrupted and long-lasting, mainly through the aerobic metabolism of fat to supply energy. Anaerobic exercise: most of them are exercises with high load intensity and strong immediacy, and the duration is short. If aerobic metabolism can't meet the needs of the body at this time, sugar will start anaerobic metabolism to produce a lot of energy quickly.

Is the flat support aerobic or anaerobic?

Anaerobic exercise. Plate support is the strength training of core muscles. The main muscle is also the abdominal muscle. Generally speaking, uninterrupted can't be done, and the duration is not long. It is not an exercise mode that relies on aerobic energy metabolism. Generally speaking, it does not conform to the characteristics of aerobic exercise. Not aerobic exercise, but anaerobic exercise.

Can flat support lose weight?

Yes Although belly rolling belongs to anaerobic exercise, it requires the coordinated action of all muscles, especially the waist and abdomen, which can exercise the muscles in these parts, make them more compact, and accelerate the burning of fat in these parts, and finally achieve the effect of losing weight. However, it is suggested that it is best to cooperate with aerobic exercise, such as running for half an hour first, then doing flat support 1-2 minutes, and the weight loss effect will be better.

Correct practice of flat plate support

1, prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet stepping on the ground; 2. The body leaves the ground, the trunk is straight, the head, shoulders, hips and ankles are kept in the same plane, the abdominal muscles are tightened, the pelvic floor muscles are tightened, the spine is elongated, and the eyes are naturally drooping. Look at the ground about 30 cm away from your fingers and keep breathing evenly. 3. Put your palms under your shoulders, so that you can exercise triceps brachii and chest muscles at the same time, without putting pressure on your shoulders.

What are the benefits of flat support?

Exercise muscle groups

The flat support action looks simple, but it can make the muscle groups such as back, abdomen, lower back and buttocks and the core muscle groups such as adductor and diaphragm get corresponding exercise, which consumes a lot of physical energy during the exercise.

Shape body lines

Plate support can not only exercise the core muscles, but also shape the lines of waist, abdomen and buttocks, so that the lumbar and cervical vertebrae can temporarily release pressure, and more importantly, it can help maintain the balance of scapula and make the back lines more attractive.

Improve basal metabolic rate

Compared with other waist and abdomen exercises, flat support exercises can consume more calories. Such as sit-ups, sit-ups. If you can exercise regularly, they will burn calories even when you are sitting in front of the computer or sleeping.

Reduce the risk of back and spine injuries

Doing flat support can strengthen and consolidate your muscles and ensure that there is not too much pressure on your spine and back. According to the American Sports Association, flat support can not only reduce back pain, but also provide strong support for your back, especially the upper back.

Improve body posture

Plate support exercises will improve your core muscles and greatly improve your standing posture and stable posture. Therefore, you can always maintain the correct sitting posture after a period of flat support practice. Because the core muscles have a far-reaching impact on the overall condition of the neck, shoulders, chest and back.

What is aerobic exercise and what is anaerobic exercise? 3. Is anaerobic exercise good for losing weight?

Anaerobic exercise not only helps to exercise muscles, but also is very effective for burning fat. For example, doing aerobic exercise for 20 minutes is equivalent to turning on the engine when the car is stationary and turning it off after 20 minutes. In this case, as long as the engine is running, the oil is constantly being consumed.

Anaerobic exercise not only burns fat during exercise, but also continues to consume fat after exercise, and the fat burning effect can last for more than 48 hours! In this process, the damaged muscles are constantly repaired and the energy is constantly consumed, which is equivalent to the engine running for 48 hours. So the answer is beyond doubt.

Anaerobic exercise can burn body fat for 48 hours. So the same training for 20 minutes, the effect of burning fat by anaerobic exercise is much higher than that by aerobic exercise.

Ordinary anaerobic exercise

Anaerobic sports include: running, weightlifting, throwing, high jump, long jump, tug of war, muscle strength training and so on. Squat is the most effective freehand training to exercise the posterior and anterior sides of hips and thighs. If possible, it is best to have a load on your shoulders, but since you are unarmed, there are ways. Flat support, it is too difficult to insist at first, and the standard movements of more than ten seconds are not enough. This is a sport that can be done anytime and anywhere, which is very convenient. Fully exercising the strength of your core parts has a miraculous effect on the lower abdomen and side waist. Prevent hypoxia, because anaerobic exercise is easy to cause hypoxia, and some people do not pay attention for training purposes, which will also cause damage to the human body. At this time, you can use a home oximeter to monitor and achieve better health exercise.

From the above, we can know that anaerobic exercise can really play a more effective role in losing weight than aerobic exercise. There are also some examples of anaerobic exercise, which is simple to operate and can be practiced anytime and anywhere, and can also be combined with aerobic exercise to train together, and the effect is faster and more obvious.