The difference between aerobic exercise and anaerobic exercise, if you don't do a good warm-up exercise, you are likely to strain your muscles. People who don't exercise regularly should pay attention to these points. Proper exercise can help us reduce stress, and exercise can prevent the three highs. Now share the skills to distinguish aerobic exercise from anaerobic exercise.
The difference between aerobic exercise and anaerobic exercise 1 the definition of aerobic exercise
In real life, many friends misunderstand the definitions of aerobic exercise and anaerobic exercise. Some people think that aerobic exercise is to exercise in an oxygen-rich environment, but it is actually a misunderstanding.
Aerobic exercise, also known as aerobic metabolic exercise, as the name implies, is to exercise under aerobic metabolism. In the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Generally, it takes a long time to exercise, usually more than 15 minutes, and sports with moderate intensity or above are basically, such as skipping rope, jogging, brisk walking, Tai Ji Chuan, cycling and long-distance swimming.
The intensity of aerobic exercise is not particularly high and can last for a long time. Most muscle groups in the whole body should take part in exercise. In the process of exercise, muscle energy mainly comes from the thorough oxidation of nutrient reserves such as sugar and fat in the body. The complete oxidation of sugar and fat takes some time, so it can't supply energy quickly and provide enough energy for short-term high-intensity sports (such as sprinting). Only when sugar and fat are completely oxidized can more energy be generated and exercise time be maintained for a long time.
The advantage of aerobic exercise is endurance exercise for a long time, so that the heart, circulatory system, lungs and respiratory system can be fully and effectively stimulated, and the cardiopulmonary function can be improved, so that all tissues and organs in the whole body can get good oxygen and nutrition supply and maintain the best functional state.
Definition of anaerobic exercise
Anaerobic exercise is not holding your breath, nor is it exercise in a state of hypoxia in the respiratory system. Anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia", with higher exercise intensity, shorter exercise time and higher heart rate. Common are sprint, weightlifting, throwing, diving, high jump, long jump, tug of war, muscle strength training and so on.
The fundamental difference between aerobic exercise and anaerobic exercise lies in the energy source of muscle tissue activities during exercise. During anaerobic exercise, the energy sources of muscles are mainly adenosine triphosphate, creatine phosphate and anaerobic glycolysis of sugar stored in the body. Adenosine triphosphate can provide energy quickly and is suitable for high-intensity exercise. The reserves of adenosine triphosphate and creatine phosphate in human body are limited, and the energy produced by anaerobic glycolysis of sugar is much less than that produced by aerobic metabolism, so the duration of anaerobic exercise is shorter and muscles are more likely to feel tired.
The advantage of anaerobic exercise is to make people's muscles stronger and their bodies stronger in a relatively short time.
Which exercise is more weight-losing, aerobic or anaerobic?
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.
Aerobic+anaerobic slimming effect is the best
Aerobic exercise has a good effect on reducing fat, but it also consumes amino acids for synthesizing protein. This will lead to the decrease of protein in the body, and protein is an important synthetic element of muscle. Without protein, muscles would be reduced. If you do anaerobic exercise for a long time, there will be fewer and fewer muscles in your body, and there will not be enough muscles to support you. After stopping exercise, it is easy to rebound if you are not careful. When you do muscle training only by anaerobic exercise, your body fat is not consumed, and you will become fat and strong. And the best way to exercise is to combine the two ways in the future.
The coach suggested that before aerobic exercise, sugar should be consumed by anaerobic exercise for more than ten minutes to enhance muscle elasticity, and then aerobic exercise should be carried out to eliminate fat. In this way, anaerobic exercise combined with aerobic exercise can improve the efficiency of fat elimination and exercise muscles at the same time, which is beneficial to figure curve sculpture and avoid rebound problems.
The difference between aerobic exercise and anaerobic exercise II. The difference between aerobic exercise and anaerobic exercise
This mainly depends on the intensity of exercise. When the intensity of exercise is relatively small, the oxygen supply is sufficient, and the body obtains energy through the oxidation of energy substances, that is, aerobic exercise. When the intensity of exercise is high, the supply of oxygen is relatively insufficient, and the body can obtain energy by glycolysis of glycogen to produce lactic acid, that is, anaerobic exercise. It can be seen that, generally speaking, the division between aerobic exercise and anaerobic exercise is mainly based on whether lactic acid is produced during exercise.
For ordinary people, aerobic exercise should be given priority to, because the intensity of aerobic exercise is relatively small, and the load of various organs of the body is relatively small, which is not easy to cause injury accidents, but it can achieve better exercise effects. For teenagers with training foundation, in order to improve their physical fitness, their ability to withstand strenuous exercise and their competitive level, a certain proportion of anaerobic exercise must be arranged.
Aerobic exercise self-test method
By measuring the heart rate, aerobic exercise can be carried out more effectively, and the simplest method is to count the pulse rate. You can count the number of pulses in 30 seconds like a doctor's pulse, and multiply it by 2 to get the number of pulses per minute, which is the pulse rate. The suitable pulse rate for aerobic exercise is (220- age) ×(60%-85%). For example, a 35-year-old man, what is his heart rate range during exercise? First, we subtract his actual age of 35 from 220 to get a number185; Multiply this number by (60%-85%) to get a range, with the lower limit of11times and the upper limit of 158 times. This is the heart rate range that a man should reach every minute when doing aerobic exercise during exercise.
This method does not distinguish between men and women, but it should be noted that this formula is suitable for most people without obvious diseases. For the elderly over 50 years old with different degrees of chronic diseases, the suitable heart rate during exercise is (170- age) × (60%-80%); In other words, it is necessary to reduce the intensity of exercise and avoid overloading the heart to prevent danger.