Aerobic exercise to reduce fat, also known as cardiopulmonary exercise, mainly relies on aerobic energy metabolism exercise to enhance cardiopulmonary ability and support ability. Exercise recovers quickly, and the intensity of consuming fat, carbohydrate and protein is low, the pace is fast and the duration is long. Common aerobic exercises include calorie consumption per 1h, brisk walking, jogging, skipping rope, aerobics, mountain climbing and so on. Aerobics: 3 16 kcal, yoga: 206 kcal, jogging: 428 kcal, mountain climbing: 500 kcal.
Anaerobic exercise increases muscles, also called strength training. It uses resistance to promote muscle contraction and enhance explosive force and muscle volume. The main consumption of carbohydrates (sugar) is intense, intense and short-lived. Common anaerobic exercises include: consuming calories per 1h, sprinting, weightlifting, muscle training, high jump, belly rolling, boxing, iron lifting, belly rolling, sit-ups and running.
1. Aerobic or anaerobic, which is more weight loss?
Aerobic and anaerobic combination is the best, aerobic fat reduction and anaerobic shaping.
2. The purpose of aerobic?
Improve heart and lung function, reduce fat and make skin more shiny.
3. The purpose of anaerobic?
Increase muscle mass, reduce fat, increase bone density and increase vital capacity.
4. What if you only do aerobic exercise?
People who insist on aerobic exercise for a long time have obvious slimming effect in the early stage, but when they lose weight, their bodies are shriveled and easy to rebound, accompanied by loose skin and loss of collagen.
5. What if you only do anaerobic treatment?
People who insist on anaerobic exercise for a long time have little change in weight from June 5438 to March, and may even gain a little weight. But after 6 months, the muscle content increases and the figure curve improves obviously. Only anaerobic treatment will make you fat and strong.
6. How to allocate the fat-reducing period and the shaping period?
Fat-reducing period: the aerobic-anaerobic ratio is recommended to be 6:4 (large base can increase the aerobic ratio). Shaping period: the aerobic-anaerobic ratio is recommended to be 4:6.