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. The advantages of aerobic exercise are: it can increase oxygen intake and better consume excess calories in the body. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. 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. Through 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.
Anaerobic exercise refers to the high-speed and vigorous exercise of muscles in the state of "hypoxia" Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of 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.
Generally speaking, swimming belongs to aerobic exercise, but short-distance races below 50 meters should belong to anaerobic exercise!
Fitness needs common sense: aerobic exercise or anaerobic exercise?
Aerobic exercise, as its name implies, is to exercise under aerobic metabolism, and consume excess fat in the body through exercise to achieve the purpose of losing weight. Many people's aerobic exercise is not aerobic exercise at all, so they lose their original weight-losing function.
The pre-stored ATP energy of human body can only last 15 seconds, and it will be used up after running 100 meters. When running 200 meters, blood sugar must quickly synthesize a new heat energy substance ATP to provide energy, and its by-product is lactic acid. Running 200 meters or 400 meters, swimming 100 meters, tennis and football, etc. Using the energy provided by anaerobic decomposition of blood sugar, a large amount of lactic acid is accumulated in muscles after exercise, which is a substance that causes muscle pain after exercise. The blood sugar required for this kind of exercise is provided by starch, so you can't burn fat, which is not conducive to losing weight.
The energy provided by anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will be used up after running 400 meters. When running 800 meters, in the next 400 meters, blood sugar, blood fatty acids and blood amino acids must be synthesized to provide energy, while blood sugar is supplied by starch decomposition, blood fatty acids are supplied by fat decomposition, and blood amino acids are supplied by protein decomposition. This whole process needs oxygen supply, that is, oxygen burns starch, fat and protein to produce heat energy ATP, which supplies the heat needed in the later stage of exercise. This is aerobic exercise.
Running 800 meters or 1500 meters, swimming 200 meters or 400 meters, boxing and other sports all need oxygen to start burning starch, fat and protein, so the later stage of this kind of sports is aerobic exercise. As aerobic exercise, the heart rate is generally 65,438+0, 30 beats/min. Burn starch about five minutes before exercise. The longer you exercise, the more fat you burn. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat. If you don't go on a diet, even if you do aerobic exercise for an hour, you can only burn the starch and fat in food, but not the fat accumulated in the human body, which is useless for losing weight. After dieting, an hour of aerobic exercise has a chance to burn body fat.
In short, losing weight can only be effective if you do aerobic exercise after dieting and then go on a diet after aerobic exercise.