Common aerobic exercises include: walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, dancing, doing rhythmic exercises, etc.
Anaerobic exercise refers to the high-speed and vigorous 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 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. 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 the coach and choose a training plan that suits you.
Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, jumping ability, muscle strength training and so on.
Question 2: What is aerobic exercise? What sports are included? Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. 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 a long time (about 15 minutes or more) and moderate or above intensity (75% to 85% of the maximum heart rate).
Common aerobic exercises include: walking, brisk walking, jogging, skating, swimming, riding a bike, playing Tai Ji Chuan, doing fitness dance, skipping rope/doing rhythmic exercises and so on. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted continuity and long time. Compared with explosive anaerobic exercises such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, lasting more than 5 minutes, and there is spare capacity.
People in their fifties are suitable for everyone, depending on their physical condition.
Question 3: What does aerobic exercise mean? "Aerobic exercise" refers to moderate-intensity sports activities in which large muscle groups participate. Aerobic exercise can not only improve people's cardiopulmonary function, enhance endurance quality, but also consume excess fat in the body and control proper weight. Although all physical activities have health care functions, such as walking, boxing and other low-intensity physical activities; However, in order to improve endurance quality and enhance cardiopulmonary function, aerobic exercise is necessary.
Aerobic exercise should be both intense and moderate. Generally speaking, the intensity of aerobic exercise must reach 75% of the maximum heart rate. However, it is difficult for most people to accurately measure their heart rate during exercise, so we recommend using "conscious power sharing method" to control exercise intensity. "Consciously exert oneself" literally means "self-feeling when exerting oneself". With the increase of physical activity intensity, people will gradually transition from "very relaxed" and "relatively relaxed" to "a little tired", "relatively tired" and even "very tired". The intensity of feeling "a little tired" during the activity has actually reached the requirement of aerobic exercise intensity. In other words, "aerobic exercise" means that people feel "a little tired" during activities. At this time, the exercise heart rate of normal people is about 70%-75% of the maximum heart rate.
In addition, the "heart-to-heart test" is also a way to prevent excessive exercise intensity. The so-called "heart-to-heart test" means that when doing aerobic exercise, if the exercise intensity is moderate, the exerciser can still talk with the surrounding companions. In short, "a little tired" and "heart-to-heart experiment" are both effective for mastering the amount of exercise moderately.
Representative aerobic exercises include jogging, swimming, aerobics, mountain climbing, Nordic walking, rope skipping, various ball games, brisk walking and so on. Young people had better do jogging exercise; Middle-aged and elderly people had better take "brisk walking" exercise. Because "fast walking" does not require special conditions and will not cause damage to bones and joints. When walking briskly, take a big step and follow the ground with your feet. This will produce a certain degree of mechanical action on bones, which has the characteristics of impact movement and has a good effect on strengthening bone strength and preventing osteoporosis.
The minimum requirements of aerobic exercise are: the cumulative time of daily exercise is not less than 30 minutes, and the number of exercises per week is not less than 3 times. Only by reaching such exercise time and frequency can we effectively enhance our endurance quality. It is difficult to improve people's endurance quality by exercising less than three times a week and less than 30 minutes a day.
Question 4: What is the difference between aerobic exercise and anaerobic exercise? The difference between aerobic exercise and anaerobic exercise;
Now that people's living standards have improved, more and more friends want to keep fit through exercise. People pay more and more attention to the knowledge and concepts about sports and fitness. Among these concepts, you may have heard of aerobic exercise and anaerobic exercise. So, what is aerobic exercise and what is anaerobic exercise? What different effects can aerobic exercise and anaerobic exercise have on fitness enthusiasts? This problem, perhaps most fitness enthusiasts only understand the surface, do not understand. Being familiar with these two concepts is of great significance to your scientific fitness. Below, this energetic boy will briefly introduce some little knowledge in this respect.
In fact, aerobic exercise and anaerobic exercise are divided according to whether the energy of muscle contraction during exercise comes from aerobic metabolism or anaerobic metabolism.
Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise carried out by the human body under the condition of adequate oxygen supply. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. So it is characterized by low intensity, fast pace and long duration. It is required that the exercise time should not be less than 1 hour, and it should be carried out 3 to 5 times a week. This kind of exercise, oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Common aerobic exercises include: walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, dancing, doing rhythmic exercises, etc. Therefore, if you are overweight and want to lose weight through exercise, the energetic boy still suggests that you 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. Therefore, if you want to lose weight through exercise, you should first consider taking part in some aerobic exercise.
After talking about aerobic exercise, let's introduce anaerobic exercise to you. The so-called anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia". Such as running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on. 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. If you want to make your body stronger, then energetic boys suggest that you can go to the gym to participate in anaerobic exercise. However, when you exercise, you'd better listen to the coach's guidance and specify a suitable training plan for you, so that your exercise will get twice the result with half the effort.
? Of course, the distinction between aerobic exercise and anaerobic exercise is based on whether the energy of muscle contraction during exercise comes from aerobic metabolism or anaerobic metabolism, not simply based on sports events. Therefore, for ordinary fitness enthusiasts, how to judge whether their exercise is aerobic or anaerobic is a realistic problem, especially for some aerobic enthusiasts, if you don't have some basic fitness knowledge, even if you are sweating, you may not be able to achieve the expected results. What should you do? Don't worry. Next, energetic boys will introduce you to a small method. This method is very simple, that is, judging according to the speed of heart rate, because no matter what kind of fitness exercise you are engaged in, as aerobic exercise, the heart rate is generally around 130 times per minute. This is also called the golden heart rate, and the heart rate of 130 is aimed at aerobic exercise and body fat consumption. Although everyone's basic heart rate and maximum heart rate are different, the heart rate of aerobic exercise should not exceed 130 times per minute, that is, 50%-60% of the maximum oxygen uptake of human body. In fact, when the heart rate reaches 150 beats per minute, the body begins to mix metabolism. If the heart rate reaches 160 beats per minute, or even 180 beats per minute. Exercise lasts for more than 30 minutes, and the heart rate is controlled below 140 times per minute, which means aerobic metabolism and fat consumption, thus achieving a good effect of losing weight. Finally, I would like to remind you that aerobic exercise cannot ignore individual differences such as age and physical condition, and you should always sweat slightly instead of sweating. If you are a female friend, then because your hemoglobin value is higher than your male friend ... >>
Question 5: What are the aerobic exercises? According to the classification of exercise, aerobic exercise is divided into the following categories.
Physical Fitness: Walking, jogging (including outdoor and indoor treadmills), skipping rope, climbing, hiking, cycling, swimming, boating, etc.
Performance: Dance and other group dances (including ballroom dancing, ballroom dancing, disco, etc. ), Sherbin, aerobics, yangko, fan dance;
Wushu: Tai Ji Chuan, Taiji Sword, Bagua Boxing, etc.
Strength endurance: push-ups, sit-ups, push-ups, light equipment (such as dumbbells) exercises, and various lightweight and repetitive strength exercises on the combined equipment in the gym;
Ball games: table tennis, badminton, tennis, balloon volleyball, golf, billiards, gateball and bowling;
Others: kicking shuttlecock, shaking diabolo, flying kites, fishing, qigong, yoga.
Aerobic exercise ranking
NO 1。 taekwondo
Benefits of exercise: it is beneficial to reduce fat and gain muscle, making the body light and agile; Antagonistic exercise, increase physical flexibility and coordination; Because the strength of Taekwondo lies in the waist, the effect of thin waist is the most obvious.
Suitable for people: sedentary people in the office, people who want to lose weight.
Exercise cycle: 2~3 times a week, each time 1~2 hours.
Heat consumption: about 700 calories/hour.
NO2。 swim
Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise under cold water relief, high calorie consumption, combined with dieting, is an exercise with remarkable weight loss effect.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Heat consumption: about 650 calories/hour.
Third. jogging
Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.
Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 650 calories/hour.
Fourth place. tennis
Sports advantage: tennis seems to be played by hand, but it is actually played with core strength such as waist and abdomen, especially to increase waist and abdomen strength. Pay attention to beauty and rhythm. Playing tennis does not require much effort, but it can cultivate a sense of rhythm and physical coordination.
Suitable for people: people who lose weight and keep fit, tennis lovers.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 560 calories/hour.
Fifth place. bicycle; cycling
Benefits of exercise: preventing brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Suitable for people: knee joint injury, serious overweight, cervical spondylosis, lumbar disc herniation.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 420 calories/hour.
Question 6: What are the benefits of doing aerobic exercise regularly? Scientific exercise, that is, aerobic exercise, is beneficial to health and longevity. But anaerobic exercise is harmful to health. The so-called anaerobic exercise refers to the strenuous exercise of muscles without continuous oxygen supply. Typical anaerobic metabolic sports include 100 m and 200 m running, and sports that use explosive force in a short time, such as high jump, long jump, weightlifting and throwing. Dr Cooper of the United States once did a five-year follow-up study of 40,000 people. The results show that there is a 65% difference in mortality between people who are completely * * * and those who exercise regularly. He also conducted a follow-up survey of 20,000 people for 10 years, and concluded that * * * is equivalent to smoking 1 pack of cigarettes every day. Dr Cooper once completed an experiment involving nine people. After eight weeks of leg muscle training, the front thigh muscles increased by 65,438+0.76%, and the bilateral muscles increased by 90%. The average age of these people is 90.4 years old, but in the traditional sense, muscles atrophy and stop growing after 60 years old.
Satisfied, please adopt.
Question 7: What is aerobic exercise? Is the exercise of fitness equipment aerobic or anaerobic? In the gym, general running area, gym, etc. They are all aerobic exercises, because the duration is longer, and the effect of reducing fat will be greater. The anaerobic zone is the free power and equipment zone. From the name, it is actually necessary to have oxygen to maintain the completion of the action, such as jogging on it. Anaerobic means holding your breath, such as exercising with great strength.
Question 8: What is the difference between aerobic exercise and anaerobic exercise? Aerobic exercise: Generally speaking, it can be explained as a type of exercise with smooth breathing, low intensity and long duration. Complete a certain amount of exercise in a certain period of time through continuous or repeated activities. During the whole exercise, we can successfully complete the breathing process, but the difference is that breathing is slow and fast. For example: long-distance running, swimming, skipping, aerobics, cycling, mountain climbing and so on. And the corresponding fitness equipment is: Chen Han treadmill, exercise bike, elliptical machine, mountain climbing machine and rowing machine.
Anaerobic exercise: it can be explained as high-intensity, high-frequency and continuous exercise, which can not complete normal breathing according to a certain rhythm, such as professional strength training, 100-meter sprint running, weightlifting and so on. Gyms are generally equipped with professional strength fitness equipment: Chen Han weightlifting bed, Big Bird and other professional strength trainers.
The main function of aerobic exercise is fitness, and the main function of anaerobic exercise is plasticity. The general fitness plan is aerobic exercise combined with anaerobic exercise to achieve the purpose of strengthening the body.