With the improvement of people's fitness awareness, more and more people begin to pay attention to fitness knowledge. Now many media and fitness centers advocate aerobic exercise. So what is aerobic exercise? What is the difference between aerobic exercise and anaerobic exercise?
In fact, aerobic exercise and anaerobic exercise are not simply distinguished according to sports events, but according to the way of substance metabolism in the human body during exercise, that is, it depends on whether the energy of muscle contraction during exercise comes from aerobic metabolism or anaerobic metabolism. If you don't understand these two kinds of sports, you can't achieve the ideal effect if you choose a sport that doesn't suit you. We can find many such examples. For example, a person who wants to lose weight sweats every day without losing much fat, which is closely related to the exercise mode he chooses.
Aerobic exercise means that during exercise, the human body mainly decomposes and metabolizes oxygen, which means that the human body exercises under the condition of sufficient oxygen supply, and the energy generated by the metabolism of sugar, fat and amino acids is supplied to the body. It is characterized by low intensity, fast rhythm and long duration. The main purpose of aerobic exercise is to raise your heart rate and exercise your heart, which is why aerobic exercise is also called cardiovascular exercise. In addition, aerobic exercise needs a lot of oxygen, and the energy consumed by the body is mainly carbohydrates and fat, so many people who want to lose weight choose to do aerobic exercise. Moreover, aerobic exercise can also prevent osteoporosis and regulate psychological and mental state, which is the first choice for people's fitness. Whether the exercise you do belongs to aerobic exercise can be judged by your heart rate. Usually, the heart rate of aerobic exercise is about 130 times per minute, which is what we call "golden heart rate". Generally, the heart rate of aerobic exercise should not exceed 65,438+030 beats per minute. If the heart rate reaches 65,438+050 beats per minute, the body will begin to exercise with aerobic and anaerobic mixed metabolism. If the heart rate reaches 65,438+060 beats per minute, or even exceeds 65,438+080 beats, then exercise is anaerobic. In this way, we can clearly know that aerobic exercise is a kind of exercise that lasts for more than 30 minutes and the heart rate is controlled below 140 times per minute, which has a good effect of burning fat to lose weight. Moreover, when doing aerobic exercise, you should sweat slightly, not sweat profusely. Common aerobic exercises include jogging, brisk walking, cycling, going up and down stairs, climbing mountains, playing badminton, skipping rope and swimming, ballroom dancing, rhythmic gymnastics and so on. Generally speaking, it is better to insist on aerobic exercise 3-5 times a week.
Anaerobic exercise means that the human body does some high-speed and strenuous exercise in a short time, but when the human body tries its best to exercise, the oxygen supply is insufficient, or the sugar in the human body can't be decomposed by oxygen, so it has to rely on "anaerobic energy supply", that is, the sugar in the body generates energy in the form of anaerobic glycolysis to supply the needs of the body. Metabolites of anaerobic metabolism can only be sugar, not fat and protein. Therefore, the effect of slimming is far less than aerobic metabolism. In addition, in the process of anaerobic metabolism, sugar is decomposed into lactic acid by anaerobic fermentation, which will make muscles tired and sore, which is why when we do strenuous exercise for a long time or exercise intensity is high, we will feel muscle soreness. Moreover, anaerobic exercise will suddenly increase the workload of the heart and lungs, making people panting and sweating, which will lead to adverse consequences for people with weak cardiopulmonary function. Therefore, you must not blindly do anaerobic exercise for a long time without knowing your physical condition. If you want to make yourself stronger and more powerful through anaerobic exercise, I suggest you do anaerobic exercise under the guidance of professional coaches in the fitness center when you are sure that you are in good health. Common anaerobic exercises include running, weightlifting, throwing, long jump, tug-of-war, muscle strength training and so on.
Modern medical research shows that aerobic exercise is obviously superior to anaerobic exercise in maintaining health and improving immunity.
Anaerobic exercise refers to the strenuous exercise of muscles without oxygen supply. Typical anaerobic sports include 100 m and 200 m races, high jump, weight lifting, throwing and other explosive sports with high intensity and short breath holding.
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.