Can you lose weight by doing anaerobic exercise all the time? As we all know, anaerobic exercise is relative to aerobic exercise. During exercise, our metabolism is accelerated and we need to consume more energy. Then everyone wants to know if you will lose weight if you keep doing anaerobic exercise. Let's have a look!
Can you lose weight by doing anaerobic exercise all the time? Can you lose weight only by doing anaerobic exercise?
Friends who want to lose weight, it is not good to lose weight by anaerobic exercise alone. Anaerobic exercise basically does not reduce fat, because it is glycogen in muscle that provides energy to muscles during exercise, not fat. Anaerobic exercise, as its name implies, is strenuous exercise in a state of "hypoxia". High load intensity, strong immediacy, difficult to last, such as weightlifting, sprint, fighting, bodybuilding training, etc. Anaerobic exercise mainly obtains energy through glycolysis of glucose and glycogen, which is the main force to consume sugar reserves in the body, while fat metabolism needs sufficient oxygen, so it is rarely used passively. It can be seen that only doing anaerobic exercise will not have a weight loss effect.
Anaerobic exercise refers to the exercise of holding your breath instantly. At the moment when you stop breathing, oxygen can't be transported and you can't consume fat like aerobic exercise. This kind of exercise is also easy to cause muscle injury, easy to produce fatigue substance lactic acid, causing muscle pain, and sudden exertion is easy to raise blood pressure. If the purpose is to lose weight or keep fit, it is not suitable for anaerobic exercise.
2. What are the common ways of anaerobic exercise?
Sprint, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, muscle strength training (long-term muscle contraction) and so on.
3. What is the function of anaerobic exercise?
3. 1, reducing the risk of osteoporosis.
Anaerobic exercise is very helpful to improve muscle endurance and speed. According to the latest research of foreign authoritative medical journals, aerobic training has little effect on increasing bone density, while strength training belonging to anaerobic exercise has a better effect on increasing bone density and can effectively reduce the risk of osteoporosis.
3.2, improve the body's immunity
The repair of injured muscles after exercise and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, improve the metabolic rate of muscles and improve the immunity of the body. Therefore, compared with aerobic exercise, its "fat reduction" effect is not reflected in "exercise", but after exercise, so as to achieve the effect of "losing weight" even without exercise.
3.3, reduce the risk of disease death.
Anaerobic exercise can improve the speed and strength of muscle contraction and effectively reduce the risk of disease death. The latest research in Japan's Science found that for every increase of 10%, the risk of illness will be reduced by 30%, which is dwarfed by aerobic exercise.
What sports can you lose weight?
1, swimming
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
Step 2 jog
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
Step 3 jump rope
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
Matters needing attention in exercise to lose weight
1, some snacks before exercise
Protein, like Popeye's spinach, can instantly boost the vitality of the body. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual.
2. Keep the training interval.
Maybe you have heard the saying that people have to exercise continuously for more than 40 minutes before fat starts to burn. Indeed, the best way to lose fat is to extend the exercise time as much as possible. However, nine times out of ten people will complain, "You have to hang yourself to catch your breath." Even the most demanding requirements have room for adjustment. Try interval training, divide the exercise plan into several sections, rest and exercise, and you will be more passionate.
Don't forget to warm up
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing".
Can you lose weight by doing anaerobic exercise all the time? 2 Benefits of anaerobic exercise
1, the effect on partial weight loss is very obvious.
In terms of the pertinence and effect of slimming, anaerobic exercise has a very obvious effect on partial weight loss, such as aiming at buttocks, abdomen and back. Therefore, don't underestimate the effect of anaerobic exercise on partial weight loss. Everyone should learn from each other to lose weight. Aerobic exercise should be supplemented by anaerobic exercise to improve metabolic function and promote calorie consumption.
Step 2 exercise your muscles
Anaerobic exercise helps to exercise muscles. In fact, you can lose weight by building muscles. Maybe you will find it incredible. In fact, it is easy for us to understand "building muscles" as "becoming strong and powerful", which is actually a big misunderstanding.
Increasing the proportion of muscles in the body will also promote metabolism. The increase of muscle content in the body does not limit the intake of calories, but increases the consumption of calories. Therefore, not only when doing anaerobic exercise, but also when eating, chatting and sleeping, the body is constantly burning fat.
3. Promote basal metabolism
For weight loss, besides metabolism, it belongs to one of the "basic metabolism" of static metabolism. Basal metabolism accounts for 60% of energy consumed by metabolism. Therefore, the most important task for dieters is to improve the basal metabolic level!
Anaerobic exercise slightly promotes muscle growth. The more muscles, the more energy the body consumes to maintain muscles, and the stronger the basal metabolism.
How long does anaerobic exercise last?
Anaerobic exercise means that muscles have to bear a large load, that is, muscles are engaged in high-speed and intense exercise in a state of hypoxia, and most of them are exercises with high load intensity and strong instantaneity, so they will feel tired after such exercise, so pay attention to time and degree when doing it. Rest for 72 hours when exercising large muscle groups, and practice daily for small muscle groups.
Most of the exercise in people's daily life is aerobic exercise, but some rest belongs to the category of anaerobic exercise. For example, sprinting, weightlifting, high jump, push-ups and other actions that we can do in our daily life can make muscles contract for a long time and make them reach a certain strength, which belongs to anaerobic exercise. When you do these exercises, you should be based on your physical condition. Anaerobic exercise really needs overload to be effective, but excessive exercise will strain muscles, and moderate exercise is good for the body.
There is no way to maintain body muscles for a long time without oxygen. Some professional boxers and judo masters have trained since childhood and exercised for a long time, constantly supplementing the elements needed by the skin in their diet. So how often do you do anaerobic exercise in your daily life? This requires that we should not be too anxious according to our physical condition, and the degree of doing anaerobic exercise should gradually deepen. If the body is strained under anaerobic exercise, the recovery will be slow, so pay attention to safety when doing anaerobic exercise.
Matters needing attention in anaerobic exercise
Aerobic exercise and anaerobic exercise are not simply distinguished by sports events, but are judged according to the way of substance metabolism in the human body during exercise. Generally speaking, aerobic exercise takes a long time (about 15 minutes or more), with low intensity and sufficient oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Anaerobic exercise refers to the high-speed strenuous exercise of muscles under severe "hypoxia" state. Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of fatigue elimination is relatively slow.
For healthy people, proper anaerobic exercise can improve cardiopulmonary function. But people often need to hold their breath when doing anaerobic exercise, which will lead to a rapid increase in blood pressure. This rapid increase in blood pressure has a great impact on blood vessels, which is very dangerous for people with poor cardiopulmonary function or cardiovascular diseases. It should be emphasized that people with heart and lung function problems, whether aerobic exercise or anaerobic exercise, should monitor their physical fitness or go to the hospital for a cardiopulmonary exercise test before making exercise goals to determine the exercise intensity, exercise amount and exercise time they can bear, so as to avoid the "exercise risk" caused by the increase of heart load.