What are the precautions for anaerobic exercise? If you want to lose weight effectively, it is best to combine aerobic exercise with anaerobic exercise, so that the weight loss effect will double and it is not easy to rebound. The following is what I have compiled for you about anaerobic exercise, for reference only, I hope it will help you! What are the anaerobic sports? 1. Running anaerobic exercise refers to the high-speed and strenuous exercise of muscles in the state of "hypoxia". 100 m and 200 m sprints are anaerobic exercises. From the sports point of view, sprinting can make people sweat a lot and lose weight. Because these projects mainly consume creatine phosphate and adenosine triphosphate. It is important to keep sprinting, so as to consume fat. 2. Weightlifting can improve the synthesis of protein, increase muscle mass and improve basal metabolism. The principle of sports like dumb bell exercise is to achieve the effect of exercise by applying load to muscles. 3. The technical links of long jump mainly include: run-up, take-off, flying and landing. These exercises are intense and can consume body fat well. Anaerobic exercise is generally to exercise muscles by doing some weight lifting exercises. In this process, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed. 4, dumbbell exercise essentials: take a bottle of mineral water filled with water in one hand, or 1~3 kg lightweight dumbbell, bend your elbows at right angles, lift the mineral water horizontally in front of your body and then put it down, repeat the action for at least 20 times, the faster the effect, the better. Holding a small dumbbell to lose weight can improve the synthesis of protein, increase muscle mass and improve basal metabolism. 5, squat action essentials: back upright, feet about shoulder width, hands behind the neck. Hold your breath and squat down slowly. The whole squat time can be as long as 10~30 seconds, the slower the better. Then stand up slowly in the same way, repeatedly squat and stand up at least 10~ 15 times, and adjust breathing and rest. Note: If the leg strength is not enough, try to squat to a semi-squat position, then stand up slowly and repeat the action. 6. essentials of belly rolling: roll your belly flat, lie flat on the ground, bend your knees 90, and put your feet flat on the ground. Cross your hands on your chest or next to your ears, tuck your shoulders in, and tuck your chin slightly until your shoulder blades leave the ground and your waist is fixed, until your shoulder blades are flat on the ground, exhale upwards and inhale downwards, one at a time, and 20 in a group. Expansion: Anaerobic exercise is what exercise is good for the body. In all sports, it can be roughly divided into aerobic exercise and anaerobic exercise. In the process of losing weight, many friends like to take part in anaerobic exercise. So what are the anaerobic exercises? 1, what are the anaerobic exercises? Common anaerobic sports are: weightlifting, sprinting, middle and long distance running, throwing, high jump, long jump, wrestling, tug-of-war, muscle strength training and so on. Also known as strength movement. The energy required for anaerobic exercise is mainly provided by decomposing blood sugar, which is generally of high intensity and short duration. The heart rate during exercise is about 170- 180 beats/min. Oxygen is not required to participate in the energy supply process. 2. What is anaerobic exercise? 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. In fact, a large number of intermediate metabolites such as pyruvate and lactic acid will be produced during glycolysis, which cannot be eliminated by respiration. When these acidic products accumulate in cells and blood, they become "fatigue toxins", which will make people feel tired and weak, muscle aches, difficulty breathing, rapid heartbeat and arrhythmia. In severe cases, acidosis will occur and the burden on liver and kidney will increase. 3. What are the benefits of anaerobic exercise? 3. 1. Burning calories and anaerobic exercise build muscles and increase muscle strength, volume and endurance. At the same time, burn calories for the body. Aerobic only directly decomposes fat in a large proportion after 40 minutes of exercise. 3.2, sculpture figure Many people who lose weight through aerobic exercise have lost a lot of fat, but they are really lazy. This is because their muscles are insufficient, and their flesh can't become thin and moist. But anaerobic exercise can solve this problem. 3.3. Promote basal metabolism and anaerobic exercise to slightly promote muscle growth. The more muscles, the more energy the body consumes to maintain muscles, and the stronger the basal metabolism. 3.4, enhance immunity within a few hours after anaerobic strength training, the static metabolic rate will increase. Research shows that after anaerobic exercise (strength training, sprint, weightlifting, high jump, tug of war, etc.). ), the repair of injured muscles and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, improve the metabolic rate of muscle and improve the immunity of the body. 3.5. The anti-osteoporosis doctor suggested that anaerobic exercise should be the main method to prevent osteoporosis and osteomalacia. According to the research, aerobic training has little effect on increasing bone density, while strength training belonging to anaerobic exercise has a better effect on increasing bone density and can effectively reduce the risk of osteoporosis. How to master the intensity of anaerobic exercise, when exercising, the heart beats faster but not chest tightness; You can whistle while running without breathing; Slightly sweating half an hour after running, not tired; I don't feel tired the next day after exercise. If there are symptoms such as shortness of breath, dyspnea, chest pain and chest tightness during exercise, it is likely to be a manifestation of insufficient blood supply to the heart or poor lung function and insufficient vital capacity. It is suggested that people with "three highs" and potential coronary heart disease should evaluate the intensity and safety of exercise by calculating heart rate or doing exercise electrocardiogram before starting regular exercise, because exercise in these high-risk groups often induces myocardial ischemia. I ran until I was panting and couldn't whistle any more. This is a sign of excessive strength. After running, your heart will soon be calm. This kind of exercise is moderate. If your heart beats too fast half an hour or at night after exercise, you should pay attention to your exercise intensity and amount. If exercise affects the next day's life and work and you feel very tired, you should reduce the amount and intensity of exercise. What should I pay attention to in anaerobic exercise? 1. Choose the exercise that suits your intensity. Many friends who like fitness basically choose anaerobic exercise blindly. In fact, everyone should choose appropriate intensity exercise according to their physical condition, instead of blindly pursuing muscles and choosing excessive intensity exercise, which is easy to bring harm to the body. Normal people choose moderate intensity exercise just right. 2, master the exercise time If you want anaerobic exercise to see the effect, then you must master the exercise time of each exercise. The time for each exercise shall not be less than 30 minutes. The exercise process should be gradual, from jogging to strenuous exercise, so that the body can adapt quickly. 3, exercise should adhere to the intensity of anaerobic exercise is very strong, many people will not try once or twice, in fact, in order to see the effect, we must adhere to exercise, can not give up halfway. Although muscle aches after each exercise will make you feel uncomfortable, when your body adapts, these discomfort will disappear. 4. Replenish water at any time. Anaerobic exercise consumes a lot of functions. This kind of explosive sports in a short time consumes a lot of physical functions, so you should replenish enough water for yourself at any time during the exercise. Avoid dehydration due to lack of water.