Do you think anaerobic exercise really doesn't lose weight? Most people do aerobic exercise when they lose weight, and the effect is obvious, but is anaerobic exercise really useless? I collected and sorted out the information that anaerobic exercise really doesn't lose weight. Let's have a look.
Does anaerobic exercise really not lose weight? 1 Strength training means that the body does some rapid and intense fitness exercises in a short period of time, but when the body spares no effort to exercise, the supply of co2 is insufficient, or the sugar in the human body cannot be dissolved by co2, so we have to turn to the "anaerobic exercise phosphagen", that is, the sugar in the body is decomposed through anaerobic exercise to provide kinetic energy for the needs of the body. The metabolites of anaerobic exercise metabolism are only glycogen, not human fat and protein.
In addition, in the process of anaerobic exercise metabolism, sugar is dissolved into lactic acid bacteria through anaerobic exercise glycolysis, which will cause muscle strain and soreness, which is why muscle pain will be caused when we do excessive exercise or exercise with great compressive strength for a long time. Common strength training includes equipment training, weightlifting and throwing, 100-meter race, high jump and tug-of-war competition.
At present, the popular view in the international fitness medical field is that the fitness exercise with the highest weight loss and efficiency is the intermittent fitness exercise with high toughness and anaerobic exercise within the same fitness time. After the termination of high toughness anaerobic exercise interval fitness exercise, the kinetic energy consumed by human body is much greater than that after aerobic exercise termination to lose weight. For some obese people, aerobic exercise is difficult to lose weight. Because it is difficult to keep exercising for more than half an hour, short-term high-toughness anaerobic exercise intermittent fitness exercise may have stronger actual effect and be easier to lose weight. Strength training helps us to improve muscles and shape muscle lines, which is more suitable for young people.
Well, the online editor here has given you a detailed introduction to whether strength training really doesn't lose weight. Are you satisfied with the online editing? Strength training is also good for the human body, but in order to lose weight, we should choose some good fitness exercises to lose weight, so as to spend less time on fitness and achieve the effect of slimming. Everyone must pay attention to exercise their bodies in peacetime.
Does anaerobic exercise really not lose weight? 2 The sequence of aerobic and anaerobic exercise
1, the order of aerobic and anaerobic exercise
These two kinds of sports have their own uses. Low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, cycling, dancing and so on. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve the cardiovascular and pulmonary functions. However, sports with high intensity, large amount of exercise and short time are generally anaerobic, such as 100m, 200m sprint, 100m swimming, high jump, weight lifting, push-ups, quick sit-ups, horizontal bar and parallel bars. The main function of anaerobic exercise is to exercise bones, muscles, joints and ligaments, strengthen tendons and bones, and prevent and treat cervical spondylosis, disc herniation and osteoporosis.
If you have enough time, you'd better do both anaerobic and aerobic exercise. It is generally recommended that you do anaerobic exercise first, and then do aerobic exercise to reap the benefits of both kinds of exercise. If work and life are busy and exercise time is limited, you can also do HIIT (High Intensity Interval Training), which is very effective for reducing fat and shaping.
2. What is aerobic exercise?
Aerobic exercise 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, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.
3. The fitness value of aerobic exercise
Through regular aerobic exercise, a person's heart will be healthier, pulse output will be greater, and oxygen supply in all parts of the body does not need many pulses. A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time.
Aerobic exercise (aerobics) is characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise your whole body. It must also be continuous exercise for at least 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.
The connection between aerobic exercise and anaerobic exercise
Human movement needs energy. If energy comes from aerobic metabolism (oxidation reaction) in cells, it is aerobic exercise. But if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic metabolism, full oxidation of 1 molecule glucose can produce 38 ATP energy; However, in anaerobic fermentation, 1 molecule glucose only produces 2 ATP. During aerobic exercise, glucose metabolism produces water and carbon dioxide, which are easily excreted through breathing and are harmless to human body. However, a large number of intermediate metabolites such as lactic acid are produced during glycolysis, which cannot be eliminated by breathing.
But anaerobic exercise contributes a lot to the improvement of muscle endurance and speed. According to the latest research of foreign authoritative medical journals, 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. The repair of injured muscles after exercise and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, improve the metabolic rate of muscles and improve the immunity of the body. Therefore, compared with aerobic exercise, its "fat reduction" effect is not reflected in "exercise", but after exercise, so as to achieve the effect of "losing weight" even without exercise. Anaerobic exercise can improve the speed and strength of muscle contraction and effectively reduce the risk of disease death.
Characteristics of anaerobic exercise
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. Therefore, after anaerobic exercise, people will always be exhausted, and muscle pain will last for several days before it disappears. 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 a fitness coach and choose a training plan that suits you.