Matters needing attention in aerobic exercise
Exercise is good for health, but the wrong method is easy to backfire. When doing aerobic exercise, we should pay attention to the following points:
1. Patients with a history of diseases that are not suitable for jogging, such as heart disease and hypertension, can start aerobic exercise only after being examined by a doctor and under the guidance of a doctor.
2, step by step: according to your own situation, slowly increase the amount of exercise. Especially at the beginning, don't ask yourself to reach Grade 4 or Grade 5 at once, and don't ask yourself to reach 30 minutes of exercise every week in the first 16 week. Let the body have a stage of re-adaptation and recovery.
Never neglect the warm-up exercise. Before we do aerobic exercise, we must do a good job of warm-up, count the intensity and time of warm-up, and the purpose of warm-up exercise is to avoid injury to our muscles and joints.
4. Don't be overworked during exercise: excessive exercise will cause excessive fatigue, so you should make adjustments and rest at this time. Otherwise, excessive fatigue will be counterproductive and increase the burden on the body.
5. There should be a relaxation stage after exercise: you can't stop immediately after exercise, but there should be a finishing and relaxation stage. Experiments have proved that it is easy to be unconscious when you stop exercising immediately or enter the greenhouse (or steam room). The United States has also had a painful lesson, which we should remember.
6. Perseverance: If you can't persist in aerobic exercise, it will be difficult to achieve the intended effect. Americans even think that if you can't keep exercising, you might as well not exercise. Aerobic exercise requires 4-6 times a week, at least 4 times a week. If it is lower than this standard, the effect of exercise will not be achieved.
There are many options for aerobic exercise. If you want to do aerobic exercise for a long time, you can choose one or more exercises that suit your body and you like. Don't be impatient when doing aerobic exercise, the time and intensity of exercise should be appropriately increased, and finally it is necessary to persevere!
Five common aerobic fitness exercises
1, load walking
American fitness instructors say that wearing a weight-bearing vest when jogging can help you burn 10% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. The fitness instructor said that the effect of the weight-bearing vest is better than that of tying sandbags on the legs or lifting dumbbells in the hands, which is beneficial to the bodybuilder to control his body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although their weight is only 0. 5 kg, but it can help you burn 20 ~ 25% more calories without any side effects.
Calories burned by running for 30 minutes: 883 joules.
The calories consumed by wearing a weight-bearing vest for 30 minutes: 97 1 coke.
The calories consumed by walking with a long pole for 30 minutes: 1059 coke.
Step 2 swim
Swimming is also an aerobic exercise, and it consumes no less energy than running. Swimming is one of the most effective ways to lose weight. When swimming, you need to exercise all your muscles, which is very effective in improving our cardiopulmonary function. But many people are not good at swimming, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
3. Running/brisk walking
Indoor running will be limited by the environment, and it is not bad to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Choose one or several aerobic exercises that you like and can do, and lose weight step by step, and you will be surprised.
Aerobic exercise is recognized as the best way to lose weight healthily. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. Aerobic exercise has a very good effect on improving heart and lung function and reducing fat for everyone. Everyone should choose the type of aerobic exercise according to their own sports interests, and pay attention to several key points of aerobic weight loss, so as to design an aerobic exercise prescription for themselves, because only they know the body best.
4. Easy aerobic exercise to lose weight
Because everyone's physique is different, effective aerobic exercise is also different, so it is necessary to exercise reasonably and master the time and intensity of aerobic exercise to lose weight. If you want to achieve a good weight loss effect, then you can master the strong and weak rhythm in half an hour of aerobic exercise, that is, add a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. The American doctor pointed out: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level."
5. Push hard with one leg when riding a bike.
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes. New york Fitness Education Manager said that this kind of one-legged pedaling exercise can help you burn 20% more calories.
Heat consumption on a scooter for 30 minutes: 950 joules.
Heat consumption after 30 minutes of hard intermittent exercise on one leg: 1 138 cola.
Introduce the benefits of aerobic exercise
1, step down:
Research shows that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg, and systolic and diastolic blood pressure can be reduced by 5mmHg.
2. lose weight:
Walking can burn fat, reduce neutral fat in blood and lose weight. Combined with diet adjustment, visceral fat can be reduced. Conducive to weight loss. Scientists believe that walking for 45 minutes after meals, even for a short distance, will be effective. If a person eats food containing a lot of fat and protein at night and does exercise the next morning, he can only eat too much food, and most of the fat has been absorbed.
3. Prevention of diabetes:
Lack of exercise is an important cause of type 2 diabetes, and improving the level of physical activity can significantly reduce the incidence of type 2 diabetes. Epidemiological studies show that walking for at least half an hour every day can reduce the risk of type 2 diabetes by 30% ~ 40%. Clinical trials have confirmed that regular walking or other moderate-intensity exercise and dietary changes can prevent type 2 diabetes in most patients with impaired glucose tolerance, and improving lifestyle is far more effective than metformin treatment. Therefore, walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.
4. Relieve stress:
Exercise can relieve nerve pressure. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release psychological depression, forget troubles, and bring physical and mental pleasure.
5, reduce blood homocysteine:
Studies have shown that homocysteine in blood is one of the independent risk factors of cardiovascular disease, and reducing homocysteine level in blood through exercise is beneficial to the prevention of cardiovascular disease.
6, improve vascular endothelial function:
Research shows that exercise can improve vascular endothelial function, reduce blood bad cytokines and prevent arteriosclerosis.
7, increase cardiopulmonary function:
According to the survey, the cardiopulmonary function of young people aged 25 to 34 who belong to the "young and strong" group has obviously decreased. Cuhk measured the cardiopulmonary function of nearly 400 healthy Chinese aged 20 to 64. The results show that the maximum heart rate, maximum ventilation and oxygen uptake will decrease with age, but the proportion of fat will increase with age. The age group with the greatest decline in cardiopulmonary function is 25-34 years old, followed by 35-44 years old, far below the American standard. Zhuang Qing's lack of exercise due to long-term work will increase the risk of cardiovascular disease. To improve the aerobic capacity of the heart and lungs, you don't have to do strenuous exercise, just climb stairs or race at ordinary times. Whether exercise is appropriate or not depends on four elements: frequency density, intensity, exercise time and exercise mode. Generally speaking, it is not enough for adults to exercise less than two days a week and less than ten minutes a day.
8. Keep your joints healthy:
A study in Britain shows that one of the secrets of keeping joints healthy is to often let them do some appropriate specific exercises. Knees and elbows are hinges, which allow our legs and arms to move on the same plane, just like the hinges of doors. If the knee joint and elbow joint are stretched or rotated laterally, especially when stressed, the surrounding ligaments will be strained. Simple walking, squatting, climbing stairs and playing football are all effective for moving the knee joint. For people with knee pain, walking and cycling are also good choices, so that they can exercise without load.
The best way of aerobic exercise
1, the best way of aerobic exercise
swim
Sports advantage
Swimming is to overcome the resistance of water rather than gravity, and muscles and joints are not easy to be damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.
jogging
Sports advantage
Improve the quality of sleep. Through running, the blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved. "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.
Bicycle; Bicycle exercise
Sports advantage
Prevent brain aging and improve the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
2. The fitness value of aerobic exercise
Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly. Through regular aerobic exercise, people's heart will be healthier, the stroke output will be greater, and oxygen supply to all parts of the body does not need a lot of pulses.
Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, enhance the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. Aerobic exercise is an activity of eating and walking, which can improve the endurance of the heart and lungs. With the increase of cardiopulmonary endurance, the body can engage in longer or higher-intensity exercise, and it is less likely to get tired.
3. Why do you have to exercise for more than 30 minutes?
When people exercise, the sugar in muscles begins to break down. After 10 minutes, the speed of sugar decomposition is very high. After 20 minutes, the fat in our body begins to decompose, so we must persist in losing weight for more than 30 minutes. But after 30 minutes to 1 hour, the speed of fat decomposition is constant, so the general exercise time is 30 to 50 minutes, and the exercise time should not be too long.
What are the misunderstandings of aerobic exercise?
Aerobic exercise with steady speed is the best way to burn fat.
For primary fitness enthusiasts, stable aerobic exercise is really easy to complete and can burn fat for a long time. But if you have a certain fitness foundation, high-intensity intermittent exercise will make your body burn more fat, because it takes longer for your body to recover after exercise.
2. The longer the aerobic exercise, the more food you eat.
Many fitness enthusiasts believe that it is necessary to eat enough food before long-term aerobic exercise, and then burn these calories through sweating exercise. What they didn't expect was that the extra food would take two hours of aerobic exercise (such as running) to be completely consumed. In addition, long-term aerobic exercise can lead to overtraining and sports injury. Therefore, before long-term aerobic exercise, it is enough to eat the right amount of food.
What are the benefits of aerobic exercise?
1. Make your blood "rich", increase red blood cells, white blood cells and hemoglobin in your blood, and improve your nutritional level and metabolic ability.
2. Make your blood vessels tough, increase the capillary network in your muscles, and make your muscles plump and tight.
3. Increasing vital capacity has a good effect on the respiratory system. It can improve the breathing depth, increase the gas exchange volume of each breath, meet the needs of gas exchange during strenuous exercise, and improve the physical function level. Practice has found that increasing lung vitality can prolong life.
4. Make the heart muscle strong, increase the volume of the heart cavity, and enhance the elasticity of blood vessels, thus improving the contractility and vasodilation of the heart, making the heart beat strongly, and the heart receives more blood every time it beats, so as to increase the amount of blood delivered by the heart to the whole body.
5. Effectively improve the heart rate. Insisting on proper aerobic exercise, such as aerobic exercise, can moderately reduce the heart rate, so that the heart will get more rest. With the improvement of the working ability and reserve ability of the heart, people can bear a greater burden.
Advantages and disadvantages of aerobic exercise
Significance of aerobic exercise
Aerobic exercise actually means that our human body exercises under the condition of adequate oxygen supply, that is to say, in the process of exercise, we should inhale the same oxygen as we need to achieve a 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.
Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also 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.
So it can be said that if you are overweight and want to lose weight through exercise, you might as well choose aerobic exercise such as jogging and cycling.
The English word "aerobics" means "aerobic" or "aerobic participation". In fact, aerobic exercise is not only powered by oxygen, but also requires the participation of major muscle groups in the whole body. The exercise lasts for a long time and has rhythm. Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly.
Through regular aerobic exercise, a person's heart will be healthier, pulse output will be greater, and oxygen supply in all parts of the body does not need many pulses. A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time.
Aerobic exercise (aerobics) is characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise your whole body. It must also be continuous exercise for at least 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.
Benefits of aerobic exercise
The purpose of aerobic exercise is to enhance cardiopulmonary endurance. During exercise, because muscle contraction needs a lot of nutrition and oxygen, the number of heart contractions increases, and the amount of blood pumped out each time is more than usual. At the same time, the demand for oxygen has also increased, the number of breaths is more than normal, and the degree of lung expansion is also greater. Therefore, when the exercise continues and the muscles contract for a long time, the heart and lungs must strive to provide oxygen to the muscles and take away the waste in the muscles. And this constant demand can improve the endurance of the heart and lungs. With the increase of cardiopulmonary endurance, the body can engage in longer or higher-intensity exercise, and it is less likely to get tired.
The combustion of gasoline is inseparable from oxygen, so we can also call the work of the engine aerobic exercise. Similarly, human beings burn fuel when they exercise. The "fuels" of human beings are sugar, protein and fat. These "fuels" of mankind are stored in human cells. When you exercise, you will consume these "fuels" to gain motivation.
Just as an engine burns gasoline, human beings also need oxygen to support combustion when burning "fuel" (that is, oxidation). People breathe heavily during exercise, so that oxygen in the air enters the blood circulation system through alveoli, and then flows into the tissues and cells of the whole body with arterial blood flow. This is a long process.
Low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, cycling, dancing and so on. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve the cardiovascular and pulmonary functions. In the process of using oxygen, there is a considerable time difference, which determines that intense and short-term exercise becomes anaerobic exercise. When you exercise long enough, oxygen has dissolved into cells, and the glucose in your body is fully "burned" and converted into new energy. Such exercise is aerobic exercise.
Aerobic exercise requires a lot of breathing air, which is a good exercise for the heart and lungs and can enhance vital capacity and heart function.
Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, enhance the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. If dieters combine aerobic exercise with reasonable food arrangement, not only can they lose weight successfully, but their weight will also be consolidated. Aerobic exercise is also very beneficial to mental workers. In addition, aerobic exercise can also restore physical fitness.
Patients with type II diabetes, obesity and fatty liver must do aerobic exercise. People with arrhythmia and arteriosclerosis and the elderly should also do aerobic exercise. If it is to strengthen muscles, keep fit and prevent disc herniation, cervical spondylosis, osteoporosis and osteomalacia, then people should do anaerobic exercise.
If the heart rate reaches 150 ~ 160 beats/min, the blood is not enough to supply oxygen to the myocardium at this time, which belongs to semi-aerobic exercise.
If the heart rate is above 160 beats/min, it is anaerobic exercise, that is, the oxygen in the blood is in short supply with the myocardium.
Metabolism needs the participation of oxygen. Aerobic exercise can completely metabolize nutrients in the body, that is, it can realize the final metabolism-nutrients are decomposed into carbon dioxide and water. Carbon dioxide is excreted through breathing, while water enters through the mouth and is excreted through breathing, sweat, urine and feces.
Disadvantages of aerobic exercise
1. Excessive aerobic exercise harms the cardiovascular system.
Everyone knows that jogging can exercise the cardiovascular system and enhance cardiopulmonary function. But you must not know that excessive jogging can not only promote health, but also make your cardiovascular system "cross the finish line ahead of time"
Normal heart pumps about 5 liters of blood per minute at rest, but this number can be increased by about 5-7 times during strenuous exercise, reaching 25-35 liters per minute, which is a heavy load on the heart. Moderate training can exercise cardiopulmonary function, but when high-intensity exercise lasts 1-2 hours, the overworked heart will begin to be damaged.
2. Excessive blood volume will pull the heart muscles.
Slight damage to myocardial cells. Therefore, immediately after the marathon, the blood samples of runners will be examined, and it will be found that troponin, CK-MB and other indicators symbolizing myocardial cell damage are significantly increased. These indicators are tools used by doctors to diagnose myocardial infarction. )
After a long period of strenuous exercise, the heart will try to repair the damage. However, if the owner of this heart keeps training with high intensity and long distance, minor injuries will gradually accumulate into irreversible structural changes.
Scientists in the United States and Germany have found that the coronary artery blockage of experienced marathon runners is more serious than that of normal people who don't exercise! At the same time, athletes in endurance competitions are five times more likely to suffer from arrhythmia (such as atrial fibrillation) than ordinary people.
Benefits of aerobic exercise for women
1, improve lung function: aerobic exercise accelerates and deepens the breathing of exercisers, thus increasing vital capacity and improving oxygen absorption capacity.
2. Increase the amount of oxygen: oxygen is supplied to various tissues in the body with blood, and the increase of blood volume correspondingly increases the oxygen delivery capacity.
3. Increase bone density and prevent osteoporosis: With the increase of age, the calcium in human bones gradually decreases, so the elderly are prone to fractures, and aerobic metabolic exercise can effectively prevent the loss of calcium.
4. Improve heart function and prevent the occurrence of heart disease: After oxygen is inhaled into the lungs, it must be squeezed by the heart to be transported from the blood to the whole body. Aerobic metabolic exercise makes the heart muscle strong, excretes more blood at a time, increases the proportion of "good cholesterol" in the blood, and prevents coronary heart disease, that is, high-density lipoprotein.
5. Reduce body fat and prevent obesity-related diseases: Aerobic metabolic exercise combined with proper diet control can effectively remove excess fat in the body and achieve the purpose of losing weight. This is especially important for people who are losing weight. Fitness exercise. Improve mental state and increase the ability to cope with various pressures in life.
What are the taboos for women's aerobic exercise?
1, don't worry: step by step is the basic principle. Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All of the above should be gradually increased within the scope of personal adaptability, so don't rush for success. fitness
2. Don't ignore the discomfort after exercise: The average person may feel mild discomfort, fatigue, muscle aches and other feelings after exercise, which will soon disappear after rest, which is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, so we have to reduce the amount of exercise next time.
Benefits of aerobic exercise
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. Compared with anaerobic exercise, the advantages of aerobic exercise are obvious, so what are the benefits of aerobic exercise?
1, antihypertensive, research shows that walking four times a day for 20-30 minutes each time has the best antihypertensive effect;
2, lose weight, walking can make fat burn slowly, to achieve the purpose of losing weight;
3, prevent diabetes, aerobic exercise can effectively prevent and improve diabetes;
4. Relieve stress. Aerobic exercise can eliminate nervous tension and resolve bad emotions;
Aerobic exercise can also increase cardiopulmonary function.
What are the aerobic exercises?
One hour of aerobic exercise every day can make your body healthier. MM who wants to lose weight can do aerobic exercise 3-4 times a week. But then again, what are the aerobic exercises?
To judge whether an exercise is "aerobic exercise", the standard of measurement is heart rate, and the exercise with heart rate 150 times/minute is aerobic exercise. Common aerobic exercises include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, fitness dancing, skipping rope/doing rhythmic exercises, basketball, football and other ball games. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration.
How long is aerobic exercise suitable?
Different MMs have different exercise needs and purposes. According to your different requirements, you can decide your own exercise time! What suits you is the best, and so is exercise. Let's see how long aerobic exercise is suitable!
Generally speaking, after half an hour of aerobic exercise, you start to consume fat to achieve the effect of losing weight. MM can gradually increase the amount of exercise to consume calories according to the situation, generally requiring 40-90 minutes. Losing weight is not only related to exercise time, but also directly related to the exercise intensity corresponding to exercise time. The exercise time is more than 15 minutes, and the fitness effect can be achieved below 30 minutes.
What should I pay attention to when doing aerobic exercise?
Modern people are often in a sub-health state because of bad eating habits, the pressure of urban work and life and the lack of physical exercise, so aerobic exercise is very important for people. So, what should we pay attention to when doing aerobic exercise?
1. Before each aerobic exercise, you need to do warm-up activities, move joint ligaments, and stretch the muscles of limbs and back;
2. When you start aerobic exercise, you should start with low-intensity exercise and gradually enter the exercise state with appropriate intensity;
3. The more times you exercise every week, the better, otherwise the less fat you burn;
4. It is not allowed to extend the exercise time every time and reduce the exercise frequency;
5. Don't do aerobic exercise when you are sick;
6. Doing aerobic exercise also requires a pair of professional jogging shoes.
The difference between aerobic exercise and anaerobic exercise
Aerobic exercise and anaerobic exercise are two different forms of exercise and have different effects on human body. So do you know the difference between aerobic exercise and anaerobic exercise? What kind of exercise should MM who wants to lose weight choose?
Aerobic exercise refers to the exercise carried out by the human body under the condition of sufficient oxygen. At this time, the body's energy supply mainly comes from the aerobic metabolism of fat. Common aerobic exercises include jogging, cycling and swimming. Aerobic exercise can not only strengthen the body, but also enhance the vital capacity and heart function.
And if we engage in strenuous exercise, such as 100-meter sprint, push-ups, weight lifting, etc. Aerobic metabolism can't meet the energy needed by the body. At this time, the sugar in the body will undergo anaerobic metabolism to produce a lot of energy to meet the needs of physical exercise, which is anaerobic exercise.
Knowing the difference between aerobic exercise and anaerobic exercise, how to choose the exercise mode? If you exercise to lose weight, you should undoubtedly choose aerobic exercise, because anaerobic exercise does not consume fat. Anaerobic exercise can shape muscle lines and increase muscle strength.