anaerobic exercise

Short-term, high-intensity exercise, with a heart rate of about 170- 180 beats/min, is easy to make muscles tired, such as sprinting, weight-bearing muscle training, weight-lifting squat, push-ups, fighting, etc.

aerobic exercise

Low exercise intensity and low energy consumption. Keep the heart rate of exercise at 60%-80% of the maximum heart rate, and you can do it for a long time, such as brisk walking, jogging, aerobics and cycling.

Exercise Maximum Heart Rate Exchange Algorithm Maximum Heart Rate =220- Age

The best exercise heart rate exchange algorithm is the maximum heart rate *60%~ the maximum heart rate *80%.

Question and answer session

If you only choose aerobic or anaerobic exercise, what will happen to your figure curve?

aerobic exercise

For people who insist on aerobic exercise for a long time, the body fat rate will definitely drop at first. Generally, the effect of slimming in three months is very obvious, but the figure curve is not so prominent. When you persist for 6 months, although the body fat rate is relatively low, the overall figure curve is not obvious.

anaerobic exercise

People who insist on anaerobic exercise for a long time have little weight change in the first 1 ~ 3 months, and may even gain a little weight, but they will feel some changes in their body shape. When you stick to it for 6 months, with the increase of muscle mass and the decrease of fat, the body fat rate will drop obviously and the body curve will get better.

If you only choose aerobic or anaerobic exercise, what will happen to the metabolic level?

aerobic exercise

People who do aerobic exercise for a long time will get physical exercise at first, but with the passage of time, the decline of body fat rate will slow down, some muscles will be lost, and the metabolic level of the body will decline.

anaerobic exercise

For people who have long-term anaerobic training, with the growth of muscles, the relative basal metabolism will increase and the daily consumption will also increase. Anaerobic exercise combined with aerobic exercise has the best effect of reducing fat.

Anaerobic shaping and aerobic fat reduction

How to arrange anaerobic aerobic time in exercise

Warm-up-anaerobic-aerobic-stretching

Mainly to reduce fat:

Warm-up10min/anaerobic 20min/aerobic 30min/stretching10min: warm-up10min/anaerobic 30min/aerobic 20min/stretching10min.

The above is arranged according to the 60-minute exercise time.