Refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise with a long time (about 15 minutes or more) and moderate or above exercise intensity (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, which lasts for more than 5 minutes and still has spare capacity. You won't feel very tired.
Measured by heart rate
Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. Exercise for at least 30 minutes at a time, 3 to 5 times a week. This kind of exercise, oxygen can fully burn (that is, oxidize) the sugar in the body, and also consume the fat in the body, strengthen and improve the cardiopulmonary function, prevent osteoporosis, and adjust the mental and psychological state. It is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.
What are the common aerobic exercise and anaerobic exercise? Common aerobic exercises are
Walking, jogging, mountain climbing, swimming, cycling, aerobic exercise, yoga, etc. Usually aerobic exercise will consume body fat, which is conducive to exercise to lose weight.
Common anaerobic exercise are
Sprint, weightlifting, throwing, high jump, tug of war, muscle strength training, etc. Anaerobic exercise can enhance muscle strength and improve the adaptability of the body, which is the main source of muscle growth.
The difference between aerobic exercise and anaerobic exercise consumes different energy.
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 to exercise for at least one hour at a time, 3 to 5 times a week.
Different explosive forces
Common aerobic exercises include: walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, aerobics, rhythmic gymnastics and so on. Overweight, if you want to lose weight through exercise, aerobic exercise is a good choice. 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 of the speed and explosive power, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This exercise produces too much lactic acid in the body, leading to unsustainable muscle fatigue. After exercise, you feel sore muscles and shortness of breath. Anaerobic exercise is a kind of exercise that exercises muscles and makes the body stronger.