Benefits of anaerobic exercise: burning calories
Anaerobic exercise can be simply understood as weight-bearing training to exercise muscle ability. Exercise involving moving heavy objects (sometimes considering their own weight) is anaerobic exercise.
Anaerobic exercise builds muscles and increases their 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. However, if anaerobic exercise increases certain basal metabolism, the body will continue to burn within 48 hours after anaerobic exercise, and the total amount is greater than aerobic. In other words, lying down is thin.
Benefits of anaerobic exercise: shaping the body
Duoyan Zheng, a well-known weight-loss queen, said when talking about her weight-loss experience: "10 For many years, I have been constantly strengthening anaerobic exercise, but my body has not shown a piece-by-piece appearance, and I don't feel strong at all from the outside." Duoyan Zheng recommended anaerobic exercise to exercise muscles, because it is necessary to shape your 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.
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.
Benefits of anaerobic exercise: enhancing immunity
The static metabolic rate will increase within a few hours after anaerobic strength training. 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.
Some girls worry that anaerobic exercise will make them look too strong, but this is not the case. Female friends will not develop large muscles on bodybuilders without special training.
Benefits of anaerobic exercise: prevention of osteoporosis
Doctors suggest that anaerobic exercise should be the main way 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 do anaerobic exercise
Although fitness with dumbbells at home is also strength training, it is better to practice special equipment in the gym. Because the gym has more equipment, it can generally stimulate some large muscle groups (hips, legs, core, chest and back, etc.). ). You can choose to practice one part every time you go to the gym, and find 3-4 training movements and 3-4 groups of movements for that part, each group 10- 15 times. Multi-choice compound movements practice anaerobic training.
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". Common anaerobic sports include high jump, long jump, tug-of-war, muscle strength training and so on. General professional athletes often practice anaerobic exercise in these ways.
Arrangement of anaerobic exercise in different periods
You can combine aerobic exercise and anaerobic exercise at the same time when you lose weight. When the body fat is high in the early stage, practice aerobic exercise with 70% of the exercise weight loss time; When the weight is less than 5KG according to the ideal weight, reduce aerobic exercise and increase anaerobic exercise to obtain faster anaerobic exercise sculpture effect.
It is worth noting that the classic mode of anaerobic exercise before aerobic exercise is the fastest way to lose weight.