Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly high-load and instant exercise, which is difficult to last and takes a long time to eliminate fatigue. 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.

Common anaerobic sports include: running, weightlifting, throwing, high jump, long jump, tug of war, muscle strength training and so on.

Energy consumption table for 60 minutes of various sports:

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1 hour How many calories can anaerobic exercise consume?

It depends on what events to practice and what weight to choose, your basal metabolic rate, and many other factors. Not everyone practices a project and consumes the same amount.

Does anaerobic exercise consume sugar or protein? Simple anaerobic or aerobic, which one consumes more energy to reduce fat?

Aerobic exercise: Generally speaking, it is a kind of exercise with smooth breathing, low intensity and long duration. Complete a certain amount of exercise in a certain period of time through continuous or repeated activities. During the whole exercise, we can successfully complete the breathing process, but the difference is that breathing is slow and fast. For example: long-distance running, swimming, skipping, aerobics, cycling, mountain climbing and so on. And the corresponding fitness equipment is: Chen Han treadmill, exercise bike, elliptical machine, mountain climbing machine and rowing machine.

Anaerobic exercise: it can be explained as high-intensity, high-frequency and continuous exercise, which can not complete normal breathing according to a certain rhythm, such as professional strength training, 100-meter sprint and weightlifting. Gyms are generally equipped with professional strength fitness equipment: Chen Han weightlifting bed, Big Bird and other professional strength trainers.

The main function of aerobic exercise is fitness, and the main function of anaerobic exercise is plasticity. The general fitness plan is aerobic exercise combined with anaerobic exercise to achieve the purpose of strengthening the body.

Aerobic exercise consumes more fat and calories. It consumes sugar.

How many calories can you consume without exercise for a day?

Every healthy adult needs 6276 joules (1.500 calories) every day, while people with heavy workload need 8368 exercises. Why can you lose weight mainly through two aspects: First, regulate nerve and endocrine function. The reason why normal people can maintain a relatively constant weight is mainly the result of the relative balance of synthesis and catabolism under the regulation of nervous system and endocrine system. In obese people, this regulatory function is disordered and metabolism is disordered. Anabolic metabolism is greater than catabolic metabolism, and excess sugar and fat are stored as fat. Strengthening exercise can improve the nervous and endocrine system, restore its normal regulation of metabolism, promote fat metabolism and reduce fat deposition. Second, increase the consumption of fat and sugar in the body. After the fat in food enters the body, it is decomposed into free fatty acids and triglycerides, which enter the blood and are stored in fat cells. If you eat more fatty substances, adipose tissue will increase. In addition, too much sugar food will be converted into adipose tissue and stored in the body. When you increase the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells can't be replenished, but they have to spend, so they shrink and shrink. Although exercise can strengthen the body and reduce fat and weight, we should pay attention to the following points: 1. It varies from person to person. People who lose weight must have a physical examination before exercise. If they suffer from severe coronary heart disease, hypertension, hepatitis and nephritis, they should not do a lot of physical activity. They should treat diseases first, and choose appropriate projects, such as walking and Tai Ji Chuan. Old people, children and pregnant women should also choose sports that suit them. Step by step. Obese people usually lack physical exercise, and their cardiopulmonary function and joint flexibility are relatively poor. Therefore, it is not appropriate to do a lot of exercise at first, and the amount of exercise should be gradually increased, which usually takes 2-4 weeks to adapt. 3. Be fully prepared. Before each exercise, you should do some preparatory activities, such as moving the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, increasing the gas exchange in the lungs, increasing the output of the heart, and avoiding muscle and ligament strain and palpitation and shortness of breath. 4. Appropriate activities. Too little exercise can't achieve the goal of losing weight, and too much exercise will have side effects, especially for obese people and the elderly with other serious chronic diseases, so we must pay special attention. Generally speaking, the amount of exercise should be moderate, and the pulse rate after exercise should not exceed 150 times per minute for young people and 1 10 times per minute for the elderly. There should be no dizziness, nausea, vomiting, pallor and other symptoms during exercise. Muscle aches after exercise, sleep and appetite are normal. If there are symptoms such as headache, loss of appetite and insomnia, it means excessive exercise. 5. Relax after practice. Relaxing activities are also called tidying activities. After each exercise or at intervals, do some slow-paced activities, such as walking, jogging, deep breathing, etc., so that the heart, breathing and blood pressure can return to normal as soon as possible. 6. stick to it. We must persist in physical exercise, we can't practice if we want to, and we can't practice if we don't want to. Stopping practicing is not good for losing weight and health. Parents should urge their children to exercise and set an example by themselves. 14, remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down. 15, go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet. 16. Instead of taking the elevator, you should take the stairs, which can not only "burn" the body heat, but also enhance the heart function and prolong life. 17, you can go to the hill near your home for climbing exercise every morning or evening. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared. 18. Go to work by bike as much as possible. If the work unit is too far away from home, you can go to a place close to the unit by car first, and the rest depends on riding a bike or walking. 19, think of housework as an interesting aerobic exercise, and it consumes enough calories to surprise you, which is delayed by 1 hour. ......

Doing anaerobic exercise consumes a lot of energy, so fat is still sleeping there and doing nothing?

Hello, my friend, I'm a fitness instructor. I'm happy to answer your question. The effect of anaerobic exercise is not the effect of completing exercise at that time, but the process of muscle ability recovery after exercise, which will consume a lot of energy. This energy comes from fat. Hehe, muscle progress, growth ability will improve, and it will take away more energy consumption for you every day. Therefore, anaerobic training combined with aerobic training can better reduce excess fat, which is the only way to beat fat.

If you have any fitness questions, you can ask this fitness instructor to answer them.

Which consumes more calories, anaerobic exercise or aerobic exercise?

Reducing fat is mainly aerobic exercise. If we want to achieve better results, we need scientific cooperation with each other.

How many calories should I consume every day?

Every healthy adult needs 6276 joules (1.500 calories) every day, while people with heavy workload need 8368 exercises. Why can you lose weight mainly through two aspects: First, regulate nerve and endocrine function. The reason why normal people can maintain a relatively constant weight is mainly the result of the relative balance of synthesis and catabolism under the regulation of nervous system and endocrine system. In obese people, this regulatory function is disordered and metabolism is disordered. Anabolic metabolism is greater than catabolic metabolism, and excess sugar and fat are stored as fat. Strengthening exercise can improve the nervous and endocrine system, restore its normal regulation of metabolism, promote fat metabolism and reduce fat deposition. Second, increase the consumption of fat and sugar in the body. After the fat in food enters the body, it is decomposed into free fatty acids and triglycerides, which enter the blood and are stored in fat cells. If you eat more fatty substances, adipose tissue will increase. In addition, too much sugar food will be converted into adipose tissue and stored in the body. When you increase the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells can't be replenished, but they have to spend, so they shrink and shrink. Although exercise can strengthen the body and reduce fat and weight, we should pay attention to the following points: 1. It varies from person to person. People who lose weight must have a physical examination before exercise. If they suffer from severe coronary heart disease, hypertension, hepatitis and nephritis, they should not do a lot of physical activity. They should treat diseases first, and choose appropriate projects, such as walking and Tai Ji Chuan. Old people, children and pregnant women should also choose sports that suit them. Step by step. Obese people usually lack physical exercise, and their cardiopulmonary function and joint flexibility are relatively poor. Therefore, it is not appropriate to do a lot of exercise at first, and the amount of exercise should be gradually increased, which usually takes 2-4 weeks to adapt. 3. Be fully prepared. Before each exercise, you should do some preparatory activities, such as moving the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, increasing the gas exchange in the lungs, increasing the output of the heart, and avoiding muscle and ligament strain and palpitation and shortness of breath. 4. Appropriate activities. Too little exercise can't achieve the goal of losing weight, and too much exercise will have side effects, especially for obese people and the elderly with other serious chronic diseases, so we must pay special attention. Generally speaking, the amount of exercise should be moderate, and the pulse rate after exercise should not exceed 150 times per minute for young people and 1 10 times per minute for the elderly. There should be no dizziness, nausea, vomiting, pallor and other symptoms during exercise. Muscle aches after exercise, sleep and appetite are normal. If there are symptoms such as headache, loss of appetite and insomnia, it means excessive exercise. 5. Relax after practice. Relaxing activities are also called tidying activities. After each exercise or at intervals, do some slow-paced activities, such as walking, jogging, deep breathing, etc., so that the heart, breathing and blood pressure can return to normal as soon as possible. 6. stick to it. We must persist in physical exercise, we can't practice if we want to, and we can't practice if we don't want to. Stopping practicing is not good for losing weight and health. Parents should urge their children to exercise and set an example by themselves. 14, remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down. 15, go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet. 16. Instead of taking the elevator, you should take the stairs, which can not only "burn" the body heat, but also enhance the heart function and prolong life. 17, you can go to the hill near your home for climbing exercise every morning or evening. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared. 18. Go to work by bike as much as possible. If the work unit is too far away from home, you can go to a place close to the unit by car first, and the rest depends on riding a bike or walking. 19, treat housework as an interesting aerobic exercise, and the calories consumed are enough to surprise you. Mopping the floor 1 hour can consume 250-400 calories; Ironing clothes, 20 ......

Does aerobic exercise help burn fat or does anaerobic exercise help burn fat?

Both aerobic exercise and anaerobic exercise are beneficial to lose weight, but aerobic exercise directly consumes calories and burns fat for a relatively long time; Anaerobic exercise is to consume fat at the same time as muscle growth, which is different. If you are a girl, you can only do aerobic exercise, but if you are a boy, you should do both, which is better! !

How many calories do you consume after ten minutes of anaerobic exercise and one hour of running?

Jogging consumes 350 calories per hour, and running fast consumes 550 calories per hour. Anaerobic exercise 10 minute is basically equivalent to aerobic exercise for 30 minutes. Anaerobic exercise 10 minute consumes about 300 calories.

What kind of exercise can 7700 kcal consume?

Running, 6 km/h 120 minutes 1206 kcal.

Aerobics (such as sit-ups and push-ups) ... 469 calories in 60 minutes.

Go up the stairs and climb the ladder for 60 minutes.

Cycling, ordinary road conditions for 60 minutes, 469 calories.

Fast jump rope for 60 minutes, 737 calories

This is all the exercise you can do today. 7700 calories is a huge amount, and you can't consume them all in one day. For example, running alone consumes 7700 calories and takes 766 minutes (6 km/h). Of course, you can't run 766 minutes at a time. So it is usually done through patience and persistence.

Two important concepts about exercise: aerobic exercise and anaerobic exercise; Then I will talk about how to choose the exercise that suits you according to your personal situation.

First, the definition of aerobic exercise and anaerobic exercise 1.

Literally, aerobic exercise means that there is oxygen in the process of exercise metabolism, but there is no oxygen in the process of anaerobic exercise metabolism

Accurately speaking, the full name of aerobic exercise is aerobic metabolic exercise, which must meet the following four conditions:

The energy needed for exercise is mainly provided by oxidizing starch, fat and protein in the body;

Most muscle groups (2/3) participate in sports;

The exercise intensity is between middle and low, and the exercise heart rate is kept at 60%-80% of the maximum heart rate [1];

Exercise has a certain sense of rhythm and lasts for more than 20-60 minutes.

Accordingly, the energy required for anaerobic exercise is mainly provided by decomposing blood sugar, and oxygen is not needed in the process of energy supply, with high intensity and short duration, and the heart rate during exercise is generally above 170- 180 beats/min.

From this point of view, in order to decompose body fat, we need aerobic exercise more. Moreover, aerobic exercise is a way to enhance respiratory and cardiovascular functions. At the same time, it can also effectively improve metabolism. Anaerobic exercise can play a good role in strengthening skeletal muscle.

2. The two represent sports categories.

Common aerobic exercises are: brisk walking, jogging, climbing stairs, climbing mountains, swimming, dancing, aerobics, cycling and so on. It is also called endurance sports.

Common anaerobic sports are: weightlifting, sprinting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on. Also known as strength movement.

Remarks:

[1] Maximum exercise heart rate conversion algorithm: 220- age = maximum heart rate.

The best exercise heart rate conversion algorithm: maximum heart rate × 60% ~ maximum heart rate ×80%.

Second, choose the exercise 1 that suits you, and choose according to your body shape.

Choosing according to your slimming needs can often make the exercise more targeted and solve the body problem more targeted.

(1) whole body fat

Female friends of this size are prone to high fat rate [1], so the first thing to do is to reduce the fat rate and ensure that the body is in a healthy state.

Recommended sports: brisk walking, jogging, mountain climbing and swimming.

(2) Upper body fat

Female friends who are prone to accumulate fat above the waist (including arms) usually feel full, and always feel that they are squatting, and what clothes they wear are not good-looking. This number also puts more pressure on the heart than on the lower body.

Recommended sports: aerobic boxing, fitness ball exercises, dumb bell exercises and belly dancing.

(3) Lower body fat

Fat is mainly concentrated in hips and legs, which is the trouble of most oriental women. However, due to gravity, the blood circulation of the legs is easily blocked, which leads to the legs becoming a dead corner of slimming, especially the calves.

Recommended sports: aerobics, Latin dance, strength cycling.

(4) Obesity of limbs

There is not much fat in the waist and abdomen, but the limbs are strong. Most of these figures are due to the high-intensity physical exercise, muscle tissue has developed before, but because of the cessation of exercise, muscle has become fat.

Recommended sports: comprehensive aerobics, Latin dance, yoga, badminton and other ball games.

(5) Obesity of waist and abdomen

The common symptom of white-collar women nowadays is to raise a small belly. It is usually caused by sitting for a long time because there is no other activity after a meal. This figure needs waist and abdomen muscles. ......