Aerobic exercise and strength exercise, many people will exercise by doing exercise, but some people don't know whether to choose aerobic exercise or strength exercise when doing exercise. In fact, it depends on people's exercise needs. Let's share articles about aerobic exercise and strength exercise.
Aerobic exercise and strength exercise 1 various aerobic exercises
Do not advocate beginners or friends with poor physical fitness to jump aerobics to lose weight, which is too simple to meet the heart rate requirements. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, it is suggested that friends who have no physique should not use calisthenics as a way to lose weight.
swim
This is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving heart and lung function, but many people can't swim well, so it can be used 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.
bicycle; cycling
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But it is not good to lose weight and give up health at the same time. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Run (fast)
Outdoor running will be limited by the environment, and it is also good 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.
If you want to shape, the focus is on strength movement.
Rope quick war
The combination of boxing and aerobics, the inventor of rope speed fighting is former world champion Boris? Bryce Faraggi. In warm-up preparation, tools are essential, and skipping rope is one of them. Costa pointed out that this sport will inevitably exercise abdominal muscles and cardiopulmonary function. . With the deepening of training, rope fighting can burn fat, shape lines and exercise muscles.
Functional training stick training
If you want to say goodbye to your abdominal "swimming ring" forever, consider a functional training stick. This aerobic training is carried out with the help of a training stick. One end of the training stick has a rubber band for pulling together. This sport can imitate the strength of different sports, such as boxing and boating. The coach said that functional training stick training can exercise breathing, make the body strong, restore the state, and finally lose weight.
Aerobic exercise and strength exercise 2 which exercise is aerobic exercise?
Jogging belongs to aerobic exercise
Aerobic exercise is the main way to lose weight. It requires people to exercise for 45~60 minutes at a time, and the heart rate should reach 120~ 140 times/minute during exercise, and it is advisable to persist for 3~5 times a week.
Running fast belongs to anaerobic exercise
Anaerobic exercise is the anaerobic glycolysis of sugar when oxygen supply is insufficient, producing lactic acid. Lactic acid system can supply energy 10~ 180 seconds. For example, 100 meter or 200 meter race.
Aerobic exercise refers to the 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. Common aerobic exercises include: walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, dancing, doing rhythmic exercises, etc. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted continuity and long time. Compared with explosive anaerobic exercises such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, lasting more than 5 minutes, and there is spare capacity.