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 oxygen needed during exercise to achieve physiological balance. Aerobic exercise is a kind of lasting exercise, which aims to enhance the inhalation, transportation and utilization of oxygen.
We all feel this way during sports. As the exercise continues, we feel short of breath and our hearts beat faster. This is the body reminding us that with the progress of exercise, more and more oxygen is needed, which will stimulate the body to produce more oxygen to meet the needs of exercise.
Aerobic exercise is characterized by low intensity, rhythm, uninterrupted, long duration, convenience and easy persistence. It has the following advantages in enhancing human physique:
1. Increase the total blood volume. The increase of blood volume can enhance the ability of oxygen transmission, improve the vital capacity of human body, and thus exercise lung muscles.
2. Improving heart function, preventing the occurrence of heart disease, and increasing the proportion of "good cholesterol"-high density lipoprotein have a significant preventive effect on coronary heart disease.
3. Enhance bone density and effectively prevent calcium loss and osteoporosis.
4. Make people feel happy, enhance life confidence and improve immunity.
Aerobic exercise can not only enhance physical fitness and immunity, but also help prevent SARS virus and modern civilized diseases such as hypertension, diabetes and coronary heart disease.
Aerobic exercise, should master the appropriate amount of exercise, generally at least three times a week, each lasting more than 30 minutes. People of different ages should also have different exercise intensities. The optimum intensity is: for people aged 20-30, the heart rate should be maintained at 140- 160 beats/min during exercise; People aged 40-50 should keep their heart rate at 120- 135 beats/min during exercise; For the elderly over 60 years old, the heart rate should be controlled between 100- 124 beats/min during exercise.
In the choice of aerobic exercise, we should also suit people according to their age and physique. Generally speaking, people aged 20-30 can choose aerobic exercise with slightly greater intensity and impact; Such as: 12 minute running, obstacle running, martial arts, basketball, football, etc.; People aged 30-40 can choose mountain climbing, cycling and aerobic exercise. People aged 40-50 can choose to walk, jog and climb stairs. People aged 50-60 can choose swimming and bowling. Older people over 60 can choose some relaxing, unrestrained and relaxing sports, such as walking, brisk walking and Tai Chi.
Aerobic exercise is obviously superior to anaerobic exercise in maintaining health and improving immunity.
Aerobic exercise refers to the 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. Simply put, it refers to any rhythmic exercise with a long time (about 15 minutes or more) and moderate or above intensity (75% to 85% of the maximum heart rate). Whether it is "aerobic exercise" is 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. It is required that the exercise time should not be less than 1 hour, and it should be carried out 3 to 5 times a week. This kind of exercise, oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. So, if you are overweight and want to lose weight through exercise, I suggest you choose aerobic exercise, such as jogging and cycling. These exercises can not only achieve the purpose of consuming body fat, but also be simple and easy to do.
Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly an exercise with high load intensity and strong instantaneity, which is difficult to last and the time for 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. 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 the coach and choose a training plan that suits you.
So to put it simply, anaerobic exercise is to exercise muscle blocks and make muscles strong.
Aerobic exercise is not too long muscle mass, but to exercise your cardiopulmonary function, improve your endurance and reduce body fat (suitable for obese people)