Some people say that the difference between aerobic exercise and anaerobic exercise lies in time. It is aerobic for a long time, so jogging is aerobic exercise. May I jog for a minute?
Some people say that strength training is anaerobic exercise, for example, lifting dumbbells is anaerobic, so is it aerobic or anaerobic for me to do dumbbell exercise?
Well, since there are too many people asking this question, let me answer it again. What is aerobic exercise and what is anaerobic exercise?
1/ You never know, much ado about nothing.
Our initial understanding of aerobic exercise and anaerobic exercise came from biology books.
According to the concept in the biology book: aerobic is a long-term exercise, while anaerobic is a short-term exercise. Aerobic consumption of fat and anaerobic consumption of glycogen. So many "fitness truths" say: If you want to lose weight, you must do aerobic exercise. You have read all the biology books. Aerobic exercise only consumes fat, while anaerobic exercise only consumes glycogen. In addition, short-term exercise is anaerobic, and you can only lose weight if you exercise for more than 40 minutes.
However, this concept is not correct! First of all, the aerobic and anaerobic dichotomy energy supply system is only for simplicity, so that children can better master the exam. In fact, there are many misunderstandings in our previous biology books, and this textbook will even affect our future cognition. For example, we are familiar with this:
The one in the colorful page of the biology book scared many people to give up fitness, thinking that lifting a dumbbell would become like this.
There are not only two kinds of energy supply for our human body, even if it is simply said, there should be three kinds, except aerobic system, anaerobic lactic acid system and ATP-CP energy supply system. (Related reading: There are only two kinds of energy supply? Tucson's pattern is broken! )
However, it is not appropriate to simply divide the exercise energy supply mode into aerobic and anaerobic. In fact, there is no simple aerobic and anaerobic exercise except extreme sports, such as weightlifting, throwing, single jump and endurance exercise for more than 90 minutes. Most of the exercises are combined with anaerobic and aerobic, which complement each other and get along well with each other. Both of them are carried out under mixed energy supply.
In exercise, there is always a mixture of aerobic and anaerobic energy supply.
It should also be emphasized here that there has always been such a misunderstanding about aerobic exercise: after 40 minutes of aerobic exercise, fat will be decomposed. As we said before, aerobic exercise starts to burn fat from the first second. (Related reading: 1 minute is enough exercise? )
From the chart, we can clearly see that in the whole exercise process, Fat Jun has been constantly consumed (2):
The figure below shows the ratio of aerobic and anaerobic energy supply in different stages of rowing competition. From the chart, we can clearly see that in long-term exercise, even if anaerobic energy supply accounts for more in the first 90 seconds, aerobic energy supply will certainly account for more in the latter.
So let's go back to the previous question: how do we determine whether we are doing anaerobic exercise or aerobic exercise in our daily exercise?
2/ Aerobic? Anaerobic? What kind do I do?
Generally speaking, intensity and time are relatively simple and rude ways to divide.
The higher the exercise intensity, the shorter the duration and the greater the proportion of anaerobic energy supply (the higher the exercise intensity, the shorter the duration).
The longer the exercise time, the lower the exercise intensity and the greater the proportion of aerobic energy supply.
To sum it up simply and rudely: if an intensity can make you exhausted within 90 seconds, then it is generally oxygen-free for energy supply. On the contrary, if you can persist for more than 90 seconds, after 90 seconds, aerobic energy supply will be the majority.
Even professional athletes can't do their familiar events for more than 90 seconds, which is determined by the energy supply system.
For example, even Bolt who runs 100 meters in 9.6 seconds is almost more than 80% anaerobic. But if you let him run for 13 seconds and 14 seconds, it may get you close to aerobic exercise, because it's too easy ... you may never run again. ...
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