What is aerobic and anaerobic confrontation like?
Aerobic: Also known as aerobic metabolic exercise, it means that when the human body is fully supplied with oxygen, the body is mainly driven by oxygen consumption and oxidation. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. It is characterized by low intensity and long duration of exercise, which can enhance and improve cardiopulmonary function, prevent osteoporosis and mental state, and consume body fat. It is the basic method of fitness exercise. Covering brisk walking, swimming and playing Tai Ji Chuan, doing fitness dance, doing rhythmic exercises and other more soothing sports.
In the process of exercise, due to strenuous exercise, the oxygen needed in exercise can not meet the needs of the body. At this time, anaerobic glycolysis will be used to deal with insufficient energy supply, and excessive lactic acid will be produced in the body, leading to muscle fatigue and even muscle and joint pain. It is characterized by high intensity and short duration. It belongs to intense competitive sports and is not often used for fitness. It covers more intense sports such as running, weightlifting, throwing, high jump, long jump, tug-of-war and muscle strength training.
Three reasons for choosing aerobic.
First of all, aerobic exercise is the first choice to improve health because of its small amount of exercise. As the saying goes, "Life lies in exercise". Aerobic exercise can make people inhale several times more oxygen than usual, promote tissue metabolism, make the body full of nutrition, and enhance muscle strength, endurance and body immunity. At the same time, the large muscle group keeps doing rhythmic and rhythmic exercise, which not only improves the muscles, but also drives the human circulatory system to strengthen its operation, which can obviously improve the nutrition and lipid metabolism of the heart, thus enhancing the cardiopulmonary function and gaining cardiopulmonary endurance, which is beneficial to health.
Secondly, aerobic exercise for a long time, there is fat, shaping a beautiful figure. Various aerobic exercises need to consume calories and burn body fat. The longer you exercise, the more fat you burn, which can reduce the percentage of body fat. At the same time, during the exercise, the muscles are well exercised and the flexibility of the body is well enhanced, and finally the purpose of losing weight and shaping is achieved.
Finally, it is to relieve mental stress. Aerobic exercise is a positive way of mood regulation, which transfers and regulates the excitability of nervous system, relieves mental stress and plays a role in balancing mental and psychological state.
Four indexes of aerobic exercise
1, should be carried out in sufficient environment, generally choose a place with wide and flat ground, fresh air, circulation and no pollution gas. The best exercise time is after 6-7 a.m. and 3-4 p.m., before 5 a.m. and after 1 0 p.m., and the air is not suitable for aerobic exercise because of its low oxygen content.
2, adhere to 3-5 times a week, and continue for a period of time, each exercise is not less than. However, we should pay attention to the principle that the intensity of exercise should gradually transition from low intensity to medium intensity, the duration should be gradually lengthened, and the number of exercises should be increased from less to more, depending on the individual's physical condition and adaptability.
3. The heart rate immediately after exercise should not exceed 170- 180% of the daily heart rate. It is best to feel mild shortness of breath, a little heartbeat, a little fever all over the body, reddish face and a little sweat. If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit.
4. The discomfort after exercise is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person 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 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 and will be reduced in the next exercise.
aerobic
1, before aerobic exercise, eat some food one hour in advance, even warm up, do some stretching exercises, activate joint ligaments and stretch limbs and back muscles. These are warm-up activities, and then gradually enter a state of moderate intensity exercise. Don't rush to do strenuous exercise to avoid cramps and other accidents.
2. In aerobic exercise, we should pay attention to the buffering of movements and the coordination of breathing, and don't exercise excessively to make the body get better exercise. Don't rush to rest after exercise. You need to do some stretching exercises to gradually relax your body.
3, people with myocardial infarction or chronic, should first effectively control myocardial ischemia and. After the situation is stable, the doctor will evaluate the condition and then make an appropriate exercise plan. Aerobic exercise should start after blood pressure is completely controlled. In addition, don't do aerobic exercise when you have a fever.
4, pay attention to diet. In the daily intake of food, the scientific proportion of various nutrients should be: carbohydrate accounts for 50-%, protein accounts for 20%, refined fat accounts for 25-, and the water required by human body is about 2000 ml per day. During exercise, it is best to pay attention to properly replenish some water every 15-20 minutes.
Aerobic Latin is the best slimming.
Expert profile: Ye Gao Xiang, bachelor, national first-class teacher of China ballroom dancing society, member of China ballroom dancing association and chairman of ballroom dancing committee of Fujian Dancers Association.
In the fiery gym, passionate Latin dance met aerobics, which made "aerobic Latin" popular. The original monotonous fitness exercise has become * * * *, full of fun, and the excess calories and fat are "dancing" and empty. Such wonderful aerobic exercise is especially recommended to you who are fashionable and enthusiastic.
Aerobic Latin dance ≠ Latin dance
Modern people like innovation, and the simple traditional fitness exercise can't meet their needs more and more, so Latin dance elements are added to aerobic exercise to make it meet the scientific intensity standards. This mix-and-match method has created "aerobic Latin dance".
Aerobic Latin dance still adopts the traditional Latin dance pace, mainly cha cha. It not only calisthenics many dance movements, but also exercises them repeatedly or in combination through aerobic calisthenics. At the same time, it retains the health and boldness of Latin, omits some difficult movements and tends to be a sport. Aerobic Latin dance doesn't require much action details, as long as it can keep up with the rhythm. Do not emphasize basic steps, emphasize energy consumption, pursue body lines, and pay attention to the activities of hips, waist, chest and shoulder joints, especially suitable for young people and people with excessive waist and hip circumference.
Release yourself in music
When dancing aerobic Latin dance, you'd better choose Latin music that can bring you a comfortable and hearty feeling. With the cheerful Latin music, breathing with the rhythm of the music, your desire to beat will be aroused immediately, and the traditional bondage will be thrown aside. You can't help but release energy, burn fat and relax with music.
Aerobic Latin dance does not need 100% correctness, but needs 100% emotional input. The more Latin feelings are brought into full play, the more emotions can be released in music. This kind of enthusiasm, freedom and rhythm is a kind of enjoyment for stressed urbanites. Since 1960s, many researchers have studied the physiological and psychological effects of sports dance. On average, for each Latin dance, the waist twists 160- 180 times, and the highest heart rate of women can reach 197 times, and that of men can reach 2 10 times per minute. The energy metabolism is above 8.5, which is equivalent to an athlete's calorie consumption, which is greater than tennis and badminton, so that you can bid farewell to fat quietly in a happy dance.
Perfect details, healthy dancing.
When learning aerobic Latin dance, in order to better reflect the beauty of Latin, it is best to choose clothes that make people look slender. Pants can choose tight-fitting open-crotch pants, and low-waist pants have a good effect: in order to highlight hip movement. The coat can be relaxed, and the tight vest coat with big cuffs feels good. The choice of shoes with soft soles is the most important. Generally speaking, aerobic stretching is not very demanding on clothing, as long as it is comfortable to wear and convenient for activities.
In addition, if you feel breathless during dancing, please take a break before deciding whether to continue. If the following conditions occur, such as leg fatigue, local pain and discomfort, dizziness, tachycardia, etc. You can stop practicing. Pay attention to avoid twisting your waist too hard, depending on your feelings. Don't be too tense in your joints, and relax your shoulder joints when you step.
An essential version of aerobic Latin dance, you can be thin at home.
After intense work, you can also put a rhythmic dance music at home and dance a dance step that condenses the essence of aerobic Latin dance, which is very helpful for slimming and decompression.
first step
Turn your right foot to the right and push your chest forward; Take back your right foot, chest and shoulders. Do the opposite and repeat four bars.
Second step
Turn right with your right foot, turn right with your crotch, land on the inside of your left sole, bend your left knee forward, hit your right hand, press your wrist down, put your left hand lightly on your left waist, and turn your head right; Take back your right foot, your right hand and look forward. Repeat four bars in the opposite direction.
Third step
Put your right foot back, bend your left knee, bypass your head with your right hand, swing your left hand naturally, hold your chest open, and tilt your head slightly upward; After the right hand bypasses the top of the head, retreat and take back your right foot. Repeat four bars in the opposite direction.
Fourth step
Step back to the left with your right foot, bend your knees forward with your left foot, open your right hand from the chest to the top of your head, open your left hand to the lower left, open your chest and raise your head slightly; Take back your right foot, put your hands back on your abdomen, and prepare to do it backwards. Do the opposite and repeat four bars.
Aerobic exercise, get active.
Expert profile: Tang Weiman, class manager of China Haosha Fitness Chengdu League, Nike China signing coach, Haosha China fashion star coach, personal trainer certification of AASFP Asian Physical Fitness College, AASFP Asian Physical Fitness Major: coach certification, and yoga instructor certification of International Australian Yoga Association.
When the traditional concept of aerobics incorporates more aerobic elements, it becomes more interesting, effective and safe. The slow pace and moderate intensity make aerobics the favorite of young and middle-aged white-collar workers who lack exercise for a long time, and also solve the "white-collar disease" for them.
General mobilization fitness is more effective.
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, lasting at least half an hour, involving large muscle groups all over the body. Aerobic exercise is a kind of gymnastics with appropriate exercise intensity, which is very suitable for the gradual enhancement of cardiopulmonary function and muscle strength, while ensuring aerobic breathing of nutrients and avoiding the waste of "burning" in the human body. Long-term practice can also improve coordination ability. Traditionally, because of the lack of exercise intensity, recess exercise and recess exercise do not belong to the category of aerobic exercise, but can only be regarded as aerobics, which is far less beneficial to the body than aerobic exercise.
There are actually many kinds of aerobics. According to the big types, it can be divided into two types: high impact and low impact.
Impact is a traditional fitness exercise, which often jumps on one foot or both feet, consumes a lot of energy and has poor cardiopulmonary exercise effect. But for some people who rarely exercise and are overweight, as well as beginners, it may be because of excessive exercise and excessive * * *, which can't be accepted by 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 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 movements with both feet off the ground at the same time and replace them 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 you step, jump and kick, you should do it for more than 4 times in a row. Since the activity of lower limb muscles decreases, it is necessary to increase the arrangement of upper limb activities and even strengthen the activity of trunk muscles to make up for the lack of exercise. Although the low-impact exercise is mild, due to the continuous exercise of 15-, it can maintain the exercise intensity and provide enough * * * to exercise the heart and lungs.
Tip: Moderate is better.
Principles to be followed in practicing aerobics. It is very important to warm up at first, and then do some proper stretching exercises, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. For beginners, two or three times a week, the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
Followed by health and health preservation. After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.
Friendly reminder to female friends, when doing aerobics during menstruation, the amount should not be too large.
Selected version of aerobics can easily solve "occupational disease"
In modern times, staying at the table from nine to five is success. If you don't pay attention, it is easy to develop cervical and lumbar diseases. At this time, calisthenics that can relax your body will become your health guardian. You might as well leave your job for a while and join the energy.
Head extension
Keep your feet shoulder width apart, tilt your head to the left until you can bear it, press down with the help of your left hand, and pause for 3-5 seconds. It is appropriate for the right hand to take a comfortable posture, and vice versa.
This method has a good relaxing effect on the neck. Teacher Tang emphasized here that people with severe neck strain or cervical spondylosis are not suitable for neck rotation, especially when accompanied by sound. Lateral pressure can relieve strain without aggravating neck injury.
Gegengerade
Keep your feet shoulder width apart, put your hands back on the table, lift them up so that the shoulder blades on both sides of your back are close to each other, and pause for 3-5 seconds. This method has a good effect on the relaxation of the back, but Mr. Tang reminded that you should not deliberately tilt your hips when doing this action. For sedentary people, excessive upward hips will increase the burden on waist muscles, as long as it is natural.
Spinal torsion
Stand with your left foot, tilt your right leg to the left, pull your right knee with your left hand, raise your right hand, look to the right, and the movements are fully unfolded, and vice versa.
This action can also relieve the strain and discomfort of the waist. Teacher Tang reminded that we must not blindly pursue the difficulty of the action beyond the body's endurance, so as to achieve coordination and comfort.
Transverse distortion
Step forward, stand with your left foot, lift your right leg, keep your thighs parallel to the ground, turn your torso to the left, then look left, stand with your elbows parallel to your chest, swing your torso to the left, and vice versa.
This method has a good relaxing effect on relieving waist discomfort and strain. If it is accompanied by dynamic music, it will make the dull mood open-minded.
Tip: Any exercise is good for your health. As long as you have a good grasp of the degree, don't blindly seek fast. This will not only have no effect on your health, but also damage your health!
Aerobic exercise and anaerobic exercise