What does anaerobic exercise consume? Protect yourself while exercising. This exercise is still relatively high intensity. Exercise can relieve our mood. Some sports are not suitable for everyone. Let me show you the benefits of anaerobic exercise consumption. I hope it works for you!

What does anaerobic exercise consume? What does anaerobic exercise consume?

1, what does anaerobic exercise consume?

Anaerobic muscle gain, aerobic fat loss. But it doesn't mean that you can't lose weight by doing anaerobic exercise.

Doing proper anaerobic exercise can indirectly consume fat. Anaerobic strength exercise is beneficial to increase muscle (on the premise that protein is supplemented). For every 5 kg of muscle, the basal metabolism will increase by 250 calories per day, which is equivalent to walking 1 hour.

So in theory, anaerobic exercise can lose weight. It should be noted that your anaerobic exercise intensity must be enough, so as to gain muscle and indirectly consume fat, and you must feel sore every time. Secondly, does exercise supplementing protein contribute to muscle growth?

2. How to practice anaerobic exercise to lose weight?

2. 1, anaerobic exercise and aerobic exercise should be combined, and exercise according to the ratio of anaerobic 3: aerobic 7 can play a good weight loss effect.

2.2. If you are not an athlete, do anaerobic exercise first to consume sugar quickly, and then do aerobic exercise to promote fat consumption faster.

2.3. People with higher body fat rate can pay more attention to aerobic exercise.

3. Anaerobic and aerobic weight loss effects

Both aerobic exercise and anaerobic exercise are beneficial to lose weight, and aerobic exercise is better from the point of view of fat reduction effect. During exercise, aerobic exercise consumes a lot of fat, while anaerobic exercise consumes most of sugar. Therefore, for some friends whose main purpose is to lose weight, it is to lose fat. I suggest doing more aerobic exercise. For some friends who are not too fat and mainly want to shape their figure curves through exercise, I suggest doing more anaerobic exercise. Anaerobic exercise is mainly aimed at muscle training, which will enhance muscle elasticity and make the body muscle lines more feminine. Some female friends will worry that doing anaerobic exercise often will become a big muscle girl. In fact, such worries are a bit redundant. Because of the hormones in women, women are not easy to grow muscles. Anaerobic exercise will only make muscles stronger and more linear, and will not increase muscles.

What are the anaerobic exercises?

1, "cat stretching" to relax the shoulder and neck: "cat stretching" in yoga is like a kitten stretching its limbs. First of all, men should kneel on their knees, sit on their heels, stretch their arms forward, touch the ground with their palms, and keep their hips as still as possible. Hold for 15 seconds, then slowly relax and restore the upper body to upright position. This action can stretch the arms, shoulders and back, relieve numbness caused by fatigue work, and avoid pathological changes in the shoulders and neck due to excessive tension.

2. Swimming enhances endurance: Swimming is a whole-body exercise, which can mobilize more muscle groups to participate in metabolic energy supply than other sports. Although swimming can't build thick and bulging muscles, it can improve the strength and coordination of many muscles, especially the muscles of trunk, shoulder straps and upper limbs. Because swimming in water needs to overcome great resistance, and swimming is a periodic exercise, long-term exercise can improve muscle strength, speed, endurance and joint flexibility.

3, riding a horse to exercise leg strength: the mental state of riding a horse has something in common with sex, and the process of controlling, mastering, controlling, changing, and even arbitrarily "active" experience is similar to that of sex life. Riding can also improve the secretion of male hormones, improve reaction ability and coordination, and exercise the whole body, especially the leg muscles, making them strong and powerful.

What anaerobic exercises are suitable for home exercise?

1. Take a bottle of mineral water filled with water in one hand, or 1-3 kg lightweight dumbbell. Bend your elbows at right angles and hold the mineral water horizontally in front of you before you put it down. Repeat this action at least 20 times.

2. Stand with your back straight, your feet shoulder-width apart, and your hands behind your neck. Hold your breath and squat down slowly. The whole squat time can be as long as 10-30 seconds, the slower the better. Then stand up slowly in the same way, repeatedly squat and stand up at least 10- 15 times, and adjust breathing and rest.

3, prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips, ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, keep breathing evenly.

4, flat abdomen, lying flat on the ground, knees bent 90, feet flat on the ground. Cross your hands on your chest or next to your ears, tuck your shoulders in, and tuck your chin slightly until your shoulder blades leave the ground and your waist is fixed, until your shoulder blades are flat on the ground, exhale upwards and inhale downwards, one at a time, and 20 in a group.

What does anaerobic exercise consume? Does anaerobic exercise consume calories?

1. Does anaerobic exercise consume calories?

Many exercise methods recommend aerobic exercise to lose weight, thinking that aerobic exercise consumes more calories and can burn more fat. So anaerobic exercise can't consume calories? Of course not. Anaerobic exercise consumes the same calories as weight loss, but its weight loss method is different from aerobic exercise. Exercise consumes calories. Generally speaking, the greater the intensity of exercise, the more calories are consumed. In other words, anaerobic exercise consumes more calories than aerobic exercise in the same exercise time. However, the energy-supplying nutrients that consume calories are different. Aerobic exercise can burn fat for energy, while anaerobic exercise mainly consumes glycogen function.

Anaerobic exercise can also consume fat, and moderate and low-intensity anaerobic exercise can still consume some fat.

2. The weight loss effect of anaerobic exercise.

The weight loss effect of anaerobic exercise mainly occurs after exercise. During exercise, anaerobic exercise consumes less fat than aerobic exercise, but after exercise, anaerobic exercise will continue to consume calories, which is much more than that after aerobic exercise stops. In addition, anaerobic exercise can increase muscle tissue. The increase of muscle mass can increase basal metabolic rate, and then drive more calories to lose weight.

3. What is anaerobic exercise?

Anaerobic exercise, as opposed to aerobic exercise, refers to the high-speed and vigorous exercise of muscles in the "anoxic" aerobic or anaerobic state, mainly according to the way of substance metabolism in the human body during exercise. When doing aerobic exercise, the human body adopts the metabolic mode of aerobic decomposition. During exercise, the human body is in an oxygen-enriched environment, consuming sugar, fat and amino acids, and generating the energy needed by the body. In anaerobic exercise, sugar mainly consumes energy, not fat and protein. From the sports characteristics, the intensity of aerobic exercise is low and can last for a long time. However, the intensity of anaerobic exercise is high and the duration is not long, which is easy to make muscles tired and sore.

Characteristics of anaerobic exercise

The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. 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 makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise.

In fact, a large number of intermediate metabolites such as pyruvate and lactic acid will be produced during glycolysis, which cannot be eliminated by respiration. When these acidic products accumulate in cells and blood, they become "fatigue toxins", which will make people feel tired and weak, muscle aches, difficulty breathing, rapid heartbeat and arrhythmia. In severe cases, acidosis will occur and the burden on liver and kidney will increase. Therefore, after anaerobic exercise, people will always be exhausted, and muscle pain will last for several days before it disappears. 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.

What are the anaerobic exercises?

There are many anaerobic sports, such as sprint, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, muscle strength training (long-term muscle contraction) and so on.