Aerobic exercise refers to physical exercise under the condition that the human body is fully supplied with oxygen. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, it refers to any rhythmic exercise with long exercise time (about 15 minutes or more) and moderate or above exercise intensity (75% to 85% of the maximum heart rate). Is it aerobic exercise? The measure is the heart rate. The amount of exercise to keep the heart rate at 150 beats/min is aerobic exercise, because the blood can supply enough oxygen to the myocardium at this time. Therefore, it is characterized by low intensity, low rhythm and long duration. Each exercise needs no less than 65,438+0 hours. It lasts 3 to 5 times a week. This exercise can fully ferment the sugar in the body. It can also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. So, if you are overweight, you must exercise. Choose aerobic exercise, such as jogging and cycling. These exercises can not only achieve the purpose of consuming body fat, but also be simple and easy to do.
Anaerobic exercise refers to the high-speed and strenuous exercise of muscles in the state of hypoxia. 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. The biggest feature of anaerobic exercise is that the oxygen intake is very low during exercise. Because it is too fast and explosive, 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 energy in the body. Muscle fatigue can't last long. I feel muscle pain and shortness of breath after exercise. If I want to make my body stronger, I can go to the gym to take part in anaerobic exercise. However, when exercising, I still listen to the coach's guidance and choose the training plan that suits me.
[Common Aerobic Exercise]
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 exercise such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, and there is still room for more than 5 minutes.
【 Common anaerobic exercise 】
Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training [equipment] and so on.
[Benefits of Aerobic Exercise]
The purpose of aerobic exercise is to enhance the endurance of the heart and lungs. During exercise, due to muscle contraction, a lot of nutrition and oxygen are needed. The number of heart contractions increases, and more blood is pumped out each time than usual. At the same time, the demand for oxygen has increased. Breathing more than normal, and the tension in the lungs is also greater. Therefore, when the exercise continues, the muscle contraction time is longer. The heart and lungs must strive to supply oxygen to the muscles and transport the wastes in the muscles. And this constant demand.
Without oxygen, gasoline cannot burn. So we can also call the work of the engine aerobic exercise. Similarly, humans burn fuel when they exercise. The fuels of human beings are sugar, protein and fat. These [fuels] are stored in human cells. When you exercise, you will consume these fuels to gain strength.
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 and long-term sports are basically aerobic sports, such as walking, jogging, long-distance slow swimming, cycling and dancing. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve cardiovascular and pulmonary functions.
In the process of using oxygen, there is a considerable time difference. This time difference determines that intense and short-term exercise becomes anaerobic exercise. When you exercise for a long time, oxygen has dissolved into jogging. The glucose in your body is fully [burned] and converted into new energy. This kind of exercise is aerobic.
Aerobic exercise requires a lot of breathing air. This is good exercise for the heart and lungs. It 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, they can not only lose weight, but also consolidate their weight after losing weight. 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 of heart and brain arteries 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, people should do anaerobic exercise.
【 Aerobic exercise and anaerobic exercise 】
Human movement needs energy. If energy comes from aerobic metabolism (oxidation reaction) in cells, it is aerobic exercise, and if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic metabolism, 1 mol glucose can be fully oxidized, and 38 ATP (energy unit) can be generated. However, in anaerobic glycolysis, 0. 1 mol of glucose can only produce two ATP. During aerobic exercise, glucose metabolism produces water and carbon dioxide, which are easily excreted through breathing and are harmless to human body. However, a large number of intermediate metabolites such as pyruvate and lactic acid are produced during glycolysis, which cannot be eliminated by respiration. These acidic products accumulate in cells and blood and become "fatigue toxins", which will make people feel tired and weak, muscle aches and even make people feel tired. Breathe. Heart rate is fast, arrhythmia. In severe cases, acidosis will occur and the burden on liver and kidney will increase. So after anaerobic exercise, people will always be exhausted. Muscle pain will last for a few days before it goes away.
The pre-stored ATP energy of human body can only last 15 seconds. Running 100 meters is all used up. After running 200 meters, a new heat energy substance ATP must be quickly synthesized from anaerobic blood sugar to provide energy. Its by-product is lactic acid. Running 200 meters or 400 meters, swimming 100 meters, tennis and football are all energy provided by anaerobic decomposition of blood sugar. Therefore, a large amount of lactic acid is accumulated in muscles after exercise. Lactic acid causes muscle pain after exercise.
The energy provided by anaerobic decomposition of blood sugar (starch) can only last for 40 seconds. It's all used up after running 400 meters. Running 800 meters, the next 400 meters must be provided by a new heat energy substance ATP synthesized by blood sugar, blood fatty acids and blood amino acids in an aerobic state. Starch is decomposed to supply blood sugar. Blood fatty acids are supplied after fat decomposition. Blood amino acids are supplied by protein after decomposition. The whole process needs oxygen. In other words, starch and fat are burned by oxygen.
Running 800m or1500m, swimming 200m, boxing 400m and other sports all need to start burning starch, fat and protein with oxygen. So the later stage of this kind of exercise is aerobic exercise. As aerobic exercise, the heart rate is generally 130 beats/min. Burn starch about five minutes before exercise. The longer you exercise, the more fat you burn. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat. If you don't go on a diet, even an hour of aerobic exercise can only burn starch and fat in food, but not the fat accumulated in the human body. Losing weight is still useless. After dieting, an hour of aerobic exercise will have a chance to burn body fat.
[How to master the essentials and scales of aerobic exercise]
● Warm-up before exercise. Before every exercise, you need to have a warm-up process, that is, warm-up activities. Moving joints and ligaments. Stretch the limbs and back muscles. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise. Warm up. Generally, it refers to using low-intensity aerobic fitness to make your body better and better. Your body temperature rises slowly, your heart rate increases, your breathing becomes faster at a constant speed, and your blood circulation becomes faster. So oxygen and nutrients will be delivered to your heart and muscles. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. The preheating time is 5- 10 minute. When it is cold, warm up for a long time and put on more clothes.
In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs are not in the same state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. In addition, the exercise after warming up will make you feel better. In other words, exercise without warm-up will make you more tired.
● Close to but not exceeding [bull's-eye rate]. Generally speaking, the bull's-eye rate is 170- age. If you are 60 years old, the bull's eye rate is170-60 =110 (times/minute). You can count your pulse at any time when you are exercising. Heart rate control at. Exercise intensity is appropriate. Of course, this refers to healthy athletes. The infirm are not included. If the heart rate during exercise is only 70-80 beats/min, which is far from the bull's-eye rate, it means that the exercise standard of aerobic exercise has not been reached.
Self-feeling Self-feeling is an important index to master the amount and intensity of exercise, including mild shortness of breath, feeling a little heartbeat, slight fever all over the body, reddish complexion, sweating and so on. This shows that you exercise moderately. If you have obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that you exercise excessively. If you keep your exercise at the level of "face-deadening and heart-beating", the heart rate distance [bull's-eye]
The post-symptom is discomfort after exercise. It is also a measure of whether the amount of exercise is appropriate. Generally speaking, after exercise, people may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and your muscles are sore, it will not disappear for a day or two. This shows that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise. You must reduce the amount of exercise next time.
Relaxation and warm-up have the same effect. During exercise, blood circulation accelerates and blood volume increases, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, after the exercise goal is achieved, you should relax for 5- 10 minutes, that is, gradually reduce the exercise intensity and slowly return to a quiet state.
[How many times does aerobic exercise need a week]
Regarding the frequency of exercise, the American Sports Medicine Association recommends that normal people exercise 2-5 times a week. If you have no exercise habits before, start small, twice a week, and then gradually increase to three times and four times. The most common mistake beginners make when they start fitness is that they want to achieve results as soon as possible because they are too enthusiastic. Every exercise is also intense. Doing so often leads to overtraining, fatigue, insomnia and physical exhaustion. Symptoms will stop again. In fact, we should realize that fitness is a long-term habit. If you want to have a strong body, you should stick to fitness all your life. It will take months or even years. Step by step is the best solution.
Step by step this is the basic principle of all exercises. The intensity of exercise should gradually transition from low intensity to medium intensity, and the duration should be gradually lengthened. The number of exercises ranges from less to more. All of the above should be gradually increased within the scope that individuals can adapt to. Don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise. You'd better see a doctor before exercise. Comprehensive physical examination. Doctors will prescribe specific aerobic exercise according to individual conditions. In addition, whether the fatigue caused by exercise can be eliminated the next day is also a standard to measure whether it belongs to aerobic exercise.
[Ideal weight loss speed of aerobic exercise]
Generally, jogging for one minute consumes about 15 kcal (the heavier you are, the more you consume), while one kilogram of fat is 3500 kcal. Jogging for 30 minutes every day, without changing your diet, can lose one kilogram a week.
Of course, this is only a theoretical calculation. In fact, you will eat more after exercise. The speed recommended by experts is one and a half kilograms, so the weight lost is not easy to rebound.
[Eight Misunderstandings of Aerobic Exercise]
Myth 1: Aerobic exercise can control body fat better than strength training.
Fact: Aerobic exercise combined with strength training is the best way to control body fat at an ideal level. Many people mistakenly believe that simple aerobic exercise is the most effective way to control and reduce body fat for the following two reasons. ⑦ Aerobic exercise consumes fat first, and strength training consumes sugar stored in the body. ② Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than strength training at the same time. Practice stop-and-go strength training. There needs to be a rest between groups. It consumes a lot less calories. The reason is this: aerobic exercise can achieve the purpose of burning calories, but it can't improve the metabolic rate for a long time. Although strength exercise can't increase the heart rate for a long time, it can increase the total muscle mass, thus increasing the metabolic rate and making people consume more calories at rest. This is why the combination of aerobic exercise and strength exercise is the best way to lose weight.
Myth 2: The more aerobic exercise, the better.
Fact: Doing a good thing may turn into a bad thing, leading to the opposite result. The same is true of aerobic exercise. Although it is an effective way to consume fat, long-term aerobic exercise consumes not only fat, but also muscle. It has been found that two hours of moderate aerobic exercise can consume 90% of leucine, which is a very important amino acid for muscle growth. Under normal circumstances, normal leucine levels can prevent muscle decomposition caused by excessive exercise.
Myth 3: Low-intensity aerobic exercise consumes more fat.
Fact: Not true. The principle of reducing fat is that you consume more calories every day than you absorb. High-intensity exercise consumes more calories than low-intensity training.
Sports physiologists have found that when the amount of exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the intensity of exercise is higher, that is, more than 75% of the maximum heart rate, the body will directly use all the fat, sugar and protein as energy sources. In other words, the harder you practice, the more calories you burn. However, for beginners,
● Myth 4: Do aerobic exercise first, and then do strength exercises to become slim.
Fact: In order to burn more calories, aerobic activity needs a certain intensity. The ideal way is to reach more than 70% of the maximum heart rate. The purpose of strength exercises is to increase muscles. The ideal weight is that each group repeats 6- 12 times with the correct posture.
The wisest thing to do is to do strength exercises after a short warm-up and then do aerobic activities. If you put aerobic activity in the first place, because it can reduce muscle glycogen reserves and devour your strength, then your weight may not decrease, but will increase. Conversely, if you do strength exercises first, you will soon reach the state you need. Get ready for aerobic exercise.
Myth 5: Do more aerobic exercise for 20 minutes. Eat more sweets or other delicious food.
Fact: If you eat more sweets, there is nothing wrong with extending aerobic exercise time occasionally. But if it becomes a habit, the result will only be harmful. If you often use prolonged exercise time as an excuse for overeating, you have actually put yourself in an overtraining situation. Then your body won't have time to recover from the fatigue of overtraining.
When the body can't adapt to training, it is very difficult to gain muscle and lose fat, because overtraining will lead to excessive secretion of catabolic hormones, which are attached to muscles and cannot be synthesized. Therefore, people who often overeat in one meal should slightly increase their intensity in the next aerobic training, or reduce their calorie intake in the next meal.
● Myth 6: Doing a lot of aerobic and light strength exercise will help to reduce the level of bad body fat while maintaining muscles.
Fact: Body fat test can show the ratio of fat to other body tissues (muscles, bones, etc.). ) One of the keys to losing fat is to have more muscles. Indeed, there are only two ways to improve a depressed figure, and that is to lose as much fat as possible and build as many muscles as possible.
People who choose aerobic exercise can certainly achieve the goal of reducing fat. But when they do excessive aerobic exercise, throw away strength exercises or do light strength exercises, it is absolutely not enough to maintain the total muscle mass. If the total muscle mass decreases, the metabolic rate at rest will decrease and the body fat rate will increase accordingly. In order to change the ratio of fat to muscle, relatively heavy strength exercises should be used to develop and maintain the total muscle mass. After strength exercises, moderate to high-intensity aerobic exercise should be carried out.
● Myth 7: Eat a healthy meal before going to the gym to increase energy.
Fact: The content of meals before exercise depends on how long you exercise after meals. If your goal is to lose fat, you'd better eat a balanced meal three hours before exercise. If you want to eat before aerobic exercise 1.5 to 2 hours, you should reduce your appetite. If you want to do aerobic exercise within 1 hour, don't eat carbohydrates. The reason is this: After aerobic exercise 10-20 minutes, your body starts to consume fat (mainly). Whether your body can effectively use fat as fuel depends on the glucose content in your blood.
Myth 8: Low-intensity aerobic exercise can not only consume fat, but also benefit heart health.
Fact: The American Heart Association points out that aerobic exercise with a maximum heart rate of 50-75% is most beneficial to the heart, which will actively improve the cardiovascular system and cardiopulmonary function, and significantly reduce the risk of related diseases. The American Heart Association recommends that beginners' exercise heart rate should be 50% of the maximum heart rate. After a few weeks, the intensity will gradually increase to 75% of the maximum heart rate.
Aerobic exercise is mainly divided into two categories: high impact and low impact.
Aerobic exercise is mainly divided into two categories: high impact and low impact.
1. High intensity aerobic exercise
High-impact aerobics is a traditional aerobics. They often jump on one foot or both feet, consuming a lot of energy, and the cardiopulmonary exercise is very effective. But for some people who seldom exercise or are overweight at the beginning, it may be unacceptable because of too much exercise and too much stimulation to the heart and lungs. In addition, excessive jumping makes the lower limbs collide with the ground, which is easy to cause damage to the joints and spine of the lower limbs. The high-impact aerobic exercise of Lemaire lesmills in New Zealand reduces the safety of fitness to low-impact aerobic exercise.
2. Low intensity aerobic exercise
The concept of low impact is developed for the damage caused by the impact of aerobics movements. The so-called low impact is mainly to delete the jumping movement with both feet off the ground at the same time and replace it with other rhythmic aerobics movements with both feet off the ground at different times, such as low kicking, striding, left-right rotation and sprinting. Even if there is a kick, it will not be more than four times in a row. Because the activities of the main muscles of the lower limbs are reduced, the activities of the upper limbs should be arranged accordingly.
Low-impact aerobics has replaced high-impact aerobics because it can reduce the chances of athletes being injured. Although the low-impact exercise is mild, the intensity of exercise (60%-80% of the maximum heart rate) can be maintained because of continuous exercise 15 to 30 minutes.
The difference between aerobic exercise and aerobics
English [aerobic] means aerobic or aerobic participation. In fact, aerobic exercise needs not only oxygen, but also the participation of major muscle groups in the whole body. The duration of exercise is long (generally more than 12 minutes). And it is rhythmic exercise. Aerobic exercise can exercise the heart and lungs and make the cardiovascular system more effective. It can quickly deliver oxygen to all parts of the body. Through regular aerobic exercise, people's hearts will be healthier and more developed, and their stroke output will be greater. Oxygen supply to every part of the body does not require multiple 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 an aerobics characterized by aerobic exercise. In other words, with the accompaniment of music, you can exercise your whole body. It must also last at least 12 minutes. But neither broadcast exercise nor interval exercise is aerobic exercise. It's only aerobics. The exercise effect of radio exercise and interval exercise is far less than that of aerobic exercise.