What kind of exercise does anaerobic exercise include? As we all know, exercise is generally divided into anaerobic exercise and aerobic exercise. We need to choose according to our own purpose or the effect to be achieved. So do you know what anaerobic exercise is? Let's see what anaerobic exercise includes!
What is anaerobic exercise 1 1, running?
Running is a common anaerobic exercise and an indispensable exercise. The best period is between 1 1 ~ 13 years old, which can improve the rapid contraction of muscles, strengthen the flexible training of nervous system excitement and inhibition, and improve the rapid contraction strength of muscles.
2. Crouching
Squat is mainly to exercise hips, the back of thighs and the front side of unarmed training. Squat requires a lot of vital capacity and strong mental exercise. Persistence can also play a role in losing weight. Regular exercise can also exercise the muscles of thighs, buttocks and the back of thighs.
Step 3 throw
Throwing is also one of anaerobic exercises, which mainly exercises the muscles of people's shoulders and arms and promotes the coordination of people's eyes and hands. And throwing is relatively simple, even beginners can learn it in a short time.
4. Tug of War
Tug of war is an entertainment competition and one of the more traditional sports. Tug of war has a very long history, which began as early as the Spring and Autumn Period. At first it was called Gou Qiang, and later it gradually evolved into tug-of-war.
What is anaerobic exercise 2 1? Benefits of anaerobic exercise: It has a very obvious effect on partial weight loss.
In terms of the pertinence and effect of slimming, anaerobic exercise has a very obvious effect on partial weight loss, such as aiming at buttocks, abdomen and back. Therefore, don't underestimate the effect of anaerobic exercise on partial weight loss. Everyone should learn from each other to lose weight. Aerobic exercise should be supplemented by anaerobic exercise to improve metabolic function and promote calorie consumption.
2, the benefits of anaerobic exercise: exercise muscles
Anaerobic exercise helps to exercise muscles. In fact, you can lose weight by building muscles. Maybe you will find it incredible. In fact, it is easy for us to understand "building muscles" as "becoming strong and powerful", which is actually a big misunderstanding.
Increasing the proportion of muscles in the body will also promote metabolism. The increase of muscle content in the body does not limit the intake of calories, but increases the consumption of calories. Therefore, not only when doing anaerobic exercise, but also when eating, chatting and sleeping, the body is constantly burning fat.
3. Benefits of anaerobic exercise: promoting basal metabolism.
For weight loss, besides metabolism, it belongs to one of the "basic metabolism" of static metabolism. Basal metabolism accounts for 60% of energy consumed by metabolism. Therefore, the most important task for dieters is to improve the basal metabolic level!
Anaerobic exercise slightly promotes muscle growth. The more muscles, the more energy the body consumes to maintain muscles, and the stronger the basal metabolism.
How long does anaerobic exercise last?
Anaerobic exercise means that muscles have to bear a large load, that is, muscles are engaged in high-speed and intense exercise in a state of hypoxia, and most of them are exercises with high load intensity and strong instantaneity, so they will feel tired after such exercise, so pay attention to time and degree when doing it. Rest for 72 hours when exercising large muscle groups, and practice daily for small muscle groups.
Most of the exercise in people's daily life is aerobic exercise, but some rest belongs to the category of anaerobic exercise. For example, sprinting, weightlifting, high jump, push-ups and other actions that we can do in our daily life can make muscles contract for a long time and make them reach a certain strength, which belongs to anaerobic exercise. When you do these exercises, you should be based on your physical condition. Anaerobic exercise really needs overload to be effective, but excessive exercise will strain muscles, and moderate exercise is good for the body.
There is no way to maintain body muscles for a long time without oxygen. Some professional boxers and judo masters have trained since childhood and exercised for a long time, constantly supplementing the elements needed by the skin in their diet. So how often do you do anaerobic exercise in your daily life? This requires that we should not be too anxious according to our physical condition, and the degree of doing anaerobic exercise should gradually deepen. If the body is strained under anaerobic exercise, the recovery will be slow, so pay attention to safety when doing anaerobic exercise.
Matters needing attention in anaerobic exercise
Aerobic exercise and anaerobic exercise are not simply distinguished by sports events, but are judged according to the way of substance metabolism in the human body during exercise. Generally speaking, aerobic exercise takes a long time (about 15 minutes or more), with low intensity and sufficient oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Anaerobic exercise refers to the high-speed strenuous exercise of muscles under severe "hypoxia" state. Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of fatigue elimination is relatively slow.
For healthy people, proper anaerobic exercise can improve cardiopulmonary function. But people often need to hold their breath when doing anaerobic exercise, which will lead to a rapid increase in blood pressure. This rapid increase in blood pressure has a great impact on blood vessels, which is very dangerous for people with poor cardiopulmonary function or cardiovascular diseases. It should be emphasized that people with heart and lung function problems, whether aerobic exercise or anaerobic exercise, should monitor their physical fitness or go to the hospital for a cardiopulmonary exercise test before making exercise goals to determine the exercise intensity, exercise amount and exercise time they can bear, so as to avoid the "exercise risk" caused by the increase of heart load.