Anaerobic exercise, in fact, is that oxygen participates in less intense exercise, and iron is a living example. So how do novices use anaerobic exercise to lose weight? In the early stage of losing weight, I think aerobic is the main force and anaerobic is the auxiliary force, so warm up the small muscles of related sports joints before the exercise begins. You can also run for ten minutes to warm up. You can start anaerobic exercise. During weight loss, you don't need to impact too much weight. I think it is enough to control the intensity below 80%. And try to take many times and groups of training, and it is best to exercise all over the body in the first week. If you are a novice, I suggest that you can use fixed equipment every time and practice all over for 40 minutes. Because it is to lose weight, it is conducive to the rapid consumption of glycogen in your body, thus being anaerobic.

Aerobic exercise is mainly to lose weight, while anaerobic exercise is to gain muscle.

If you do it at the same time, do anaerobic training first and then aerobic training. Because after aerobic training, the contraction and extension ability of muscles decreases, and the exercise ability decreases, then anaerobic strength training will feel insufficient, the muscle control ability is poor, and sports injuries are prone to occur.

Give you three principles:

1. Aerobic exercise can improve cardiopulmonary function, increase capillary opening, and lay a good foundation for muscle gain;

2, too much aerobic exercise will consume a lot of calories, which will hinder the growth of muscles to some extent;

3, aerobic and anaerobic In the same training class, it should generally be anaerobic in the front and aerobic in the back.

Based on the above principles, if you are a beginner, it is recommended to divide the training into three stages:

The first stage: basic quality training

Training 2-3 times a week, each time about 60 minutes, lasting 1-3 months.

10 minutes to warm up;

30 minutes of strength training, whole body practice;

20 minutes of aerobic.

The second stage: muscle training stage

Exercise 3-5 times a week for 60-90 minutes each time for 6-36 months (depending on your satisfaction with your muscle development).

10 minute warm-up +50-60 minutes strength training +20 minutes stretching.

In addition, 40-60 minutes of aerobic training are arranged separately every week.

The third stage: the forming stage

If you feel that you have basically achieved your goal, you can arrange a normal fitness plan:

Train 3-5 times a week for 60-90 minutes each time.