Do aerobic or anaerobic exercise before going to the gym?
Strength training is preferred: If you do aerobic exercise in the gym for four or five days a week and you lift weights for two days, then at this time, starting strength training after warming up and ending with moderate aerobic exercise will help you make full use of limited strength training. Two days without lifting weights can be used to accumulate strength and carry out high-intensity aerobic exercise.
Aerobic exercise is preferred: the strength training you plan is relatively simple. No matter how hard you try to do aerobic exercise, you may not be able to obviously compromise on low-intensity weightlifting.
Aerobic exercise first, then strength training, and then back to aerobic exercise: If you want to change the routine of gym exercise, aerobic exercise is your priority. Then please start with 20 minutes of aerobic exercise, then do strength training, and then end with 20 minutes of aerobic exercise.
Strength training, then aerobic exercise, and then back to strength training: if you plan to train in the gym like this, start with lower limb strength training, then do aerobic exercise for 30 minutes, and finally end with upper limb strength training.
Methods of arranging aerobic exercise and anaerobic exercise for fitness
First of all, we must figure out what is aerobic exercise and what is anaerobic exercise.
Aerobic exercise, that is, physical exercise with sufficient oxygen, can be simply understood. Any exercise with long duration, strong sense of rhythm and heart rate reaching 60%~80% of the maximum heart rate can be called aerobic exercise. (almost out of breath, the heart rate problem will be mentioned later), such as running, cycling, dancing, various calisthenics and so on. The heart rate of aerobic exercise is generally around 130 times per minute, which is what we call it? Golden heart rate? .
Anaerobic exercise is relative to aerobic exercise, and there is no obvious boundary, such as running. If it is a sprint, it basically belongs to anaerobic exercise. Because it is short-term and explosive, oxygen has little time to participate in energy supply in such a short time. 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. The exercise that really develops muscles is anaerobic exercise. Just compare the body shapes of long-distance runners and sprinters. Sprint is much better, and long-distance running is thinner.
Common aerobic exercise: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, doing fitness dance, skipping rope/doing rhythmic exercises, basketball, football and other ball games.
Common anaerobic sports: 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 more efficient to put strength training before aerobic training, whether it is to lose fat or gain muscle.
If you do aerobic exercise before strength training, you won't have enough energy to finish strength training. Doing aerobic exercise first will consume a lot of glycogen, but when you really want to do weight-bearing exercise, it will be more difficult to train again, and there is not enough energy for you to support. It will make you very tired and unable to play your due state, so the intensity of the final training will be lower than usual, and the stimulation to muscles will be reduced.
If you want to lose fat, the previous anaerobic exercise has consumed most of the glycogen, and then aerobic exercise will consume fat more easily.
So if we do aerobic exercise from the beginning, we will consume muscle sugar in the first 20-30 minutes (of course, we will consume fat afterwards). When you are doing strength training, you are usually using glycogen as a natural material. If you do strength training first, you can burn most of the glycogen stored in your body. Doing aerobic exercise after strength training will burn more fat!
The main function of going to the gym to keep fit
First, fitness long-distance running can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds the usual 7? Eight times, can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
Second, fitness long-distance running is conducive to disease prevention. Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, making it difficult for harmful substances to stay and spread in the body. According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.
Third, fitness long-distance running is conducive to a comfortable mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to exercise in a relaxed and happy way, so it is very conducive to alleviating the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let people taste the benefits of long-distance fitness exercise.
Choice of exercise sequence in gym.
In your gym exercise, you will experience an aerobic fitness stage that is more important than strength training, and vice versa. In the meantime, it is suggested to start with the activities that you are good at in order to achieve the best results.
You can reap the benefits of health and fitness by combining these exercise methods, sometimes aerobic and sometimes strength training, or aerobic and strength are separated on different days, or even two different exercises are carried out on the same day.
Changing the time and order in sports is another way to keep the freshness of sports, and it can also eliminate boredom, get rid of the stagnation period of sports and achieve the maximum effect. Finally, the most important thing is that no matter what order you use, on what day and at what time, you should persistently carry out aerobic and strength training, gradually challenge yourself and improve your overall quality.
Therefore, the gym has its own advantages, whether it is aerobic exercise priority or anaerobic exercise priority. More importantly, choose the exercise sequence that suits you. Changing the exercise sequence occasionally is also a way for us to get a sense of freshness, which may help us to get through the platform period.
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