Combined anaerobic exercise includes sprint, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, muscle strength training (long-term muscle contraction) and so on.

2. The biggest feature of combined 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 can't be decomposed by oxygen, so we have to rely on it. 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. These acidic products accumulate in cells and blood, and they become? Fatigue toxin? , will make people feel tired and weak, muscle aches, and there will be breathing, rapid heartbeat, arrhythmia and other phenomena. 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.

3. What is better to eat after combined anaerobic exercise?

We all know that doing anaerobic exercise will produce a lot of lactic acid, so it is suggested to eat less or no acidic food and supplement some alkaline food at this time, which is very helpful to eliminate lactic acid produced by anaerobic exercise. Besides lactic acid, anaerobic exercise also produces a lot of waste. At this time, you can eat some high-fiber foods, such as celery and leeks. Besides high-fiber food, we also need to eat some high-protein foods, such as milk and eggs.

Precautions for anaerobic exercise 1. Exercise should choose moderate intensity exercise, that is, keep the heart rate at 60-70% of the highest heart rate during exercise (the highest heart rate =220- age). When the intensity is too high, the energy consumed is mainly sugar, and the ability of muscle to oxidize fat is low; But the load is too small and the body's heat consumption is insufficient.

2. When exercising at moderate intensity, the exercise time should be long enough, generally not less than 30 minutes each time. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning. Because fat is released from the fat bank, it takes some time to transport it to the muscle, at least 20 minutes. Exercise patterns can be determined according to your own conditions, hobbies and interests, such as walking, jogging, disco, ballroom dancing and swimming.

3. The storage and utilization of fat is a dynamic balance, so you should always take part in sports and never do it once and for all. Weight loss exercise should be carried out every day without interruption.

4. Increase strength training appropriately. The results show that with the increase of age, the metabolic rate of the body will decrease year by year at the rate of L-3%, and the decrease of RMR is largely attributed to the decrease of lean body mass. However, the decline of RMR level and low birth weight content is related to insufficient exercise.