The difference between aerobic exercise and anaerobic exercise
Aerobic exercise and anaerobic exercise are two basic concepts in exercise physiology, which are two different forms of exercise and have different exercise effects on human body. Knowing aerobic and anaerobic exercise can arrange our training plan more scientifically and reasonably. First of all, let's understand the difference between aerobic exercise and anaerobic exercise.
First, aerobic exercise.
Aerobic exercise can be popularly interpreted as a type 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. Generally, it takes a long time to exercise, usually more than 15 minutes, and sports with moderate intensity or above are basically, such as skipping rope, jogging, brisk walking, Tai Ji Chuan, cycling and long-distance swimming. Aerobic exercise will help us reduce fat and enhance heart and lung function, which is very important for our health.
Second, anaerobic exercise
Anaerobic exercise can be explained as high intensity, short exercise time and high heart rate, that is, high intensity, high frequency and continuous exercise. Because anaerobic exercise is mostly exercise with high load intensity and strong immediacy, it is difficult to last and the time of fatigue elimination is slow. Common are sprint, weightlifting, throwing, diving, high jump, long jump, tug of war, muscle strength training and so on.
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.
What are the aerobic exercises?
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity. So, what are the aerobic exercises? For example: swimming, jogging, cycling, etc.
Specific aerobic exercise is as follows:
1, swimming
Swimming is a whole-body exercise, which can not only lose weight, but also improve your cardiopulmonary function.
Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise under cold water relief, high calorie consumption, combined with dieting, is an exercise with remarkable weight loss effect.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Heat consumption: about 650 calories/hour.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. For thin people, swimming can actually make them gain weight, because swimming exercises muscles and increases their volume and weight. It can be said that swimming can make fat people swim thin and thin people swim fat, which can make everyone have a smooth line.
Step 2 jog
Jogging or walking is a good aerobic exercise, and it is also a simple and easy way to exercise.
Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.
Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 650 kcal/hour
Jogging is good for the heart and blood circulation. Walking or jogging for more than half an hour every day helps to lose weight. But if you want to enhance the exercise effect, you can combine walking with walking.
Step 3 ride a bike
Cycling, the fastest aerobic exercise to lose weight, is one of the most common exercises in daily life.
Benefits of exercise: preventing brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Suitable for people: knee joint injury, serious overweight, cervical spondylosis, lumbar disc herniation.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 420 calories/hour.
Cycling can exercise leg joints and thigh muscles, make loose leg fat firm, and thus exercise beautiful leg lines. At the same time, cycling also has a certain health care effect on foot joints and ankles.
What are the anaerobic exercises?
Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is characterized by high exercise intensity, short exercise time and high heart rate during exercise. So, what are the anaerobic exercises? For example: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on.
Specific anaerobic exercise is as follows:
1, race
Anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia" 100 m and 200 m sprints are anaerobic exercises. From the sports point of view, sprinting can make people sweat a lot and lose weight. Because these projects mainly consume creatine phosphate and adenosine triphosphate. It is important to keep sprinting, so as to consume fat.
Step 2 lift weights
Weightlifting can improve the synthesis of protein, increase muscle mass and improve basal metabolism. The principle of sports like dumb bell exercise is to achieve the effect of exercise by applying load to muscles.
3. Long jump
The technical links of long jump mainly include: run-up, take-off, flying and landing. These exercises are intense and can consume body fat well.
Anaerobic exercise is generally to exercise muscles by doing some weight lifting exercises. In this process, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed. If you persist in anaerobic exercise for a period of time, you will find that you burn more fat during exercise. If you do aerobic exercise and your body burns fat directly, it may be easier to get results at first, but if you want to maintain this small achievement, you can't be lazy for a moment, otherwise the excess carbohydrates will continue to be converted into fat and stored in your body. Cutting grass requires uprooting. If you want to eliminate fat, you have to eliminate the source of fat.
What are the benefits of aerobic exercise?
Aerobic exercise is a kind of gentle exercise, which provides oxygen supply to all parts of the body during exercise. Aerobic exercise is very beneficial, so what are the benefits of aerobic exercise? For example, lowering blood pressure, losing weight, preventing diseases and relieving stress.
Aerobic exercise has the following five benefits:
1, blood pressure reduction: the study pointed out that after exercise 10 weeks, systolic blood pressure can be reduced by 10mmHg, and systolic and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking four times a day for 20 to 30 minutes is the best way to lower blood pressure.
2, weight loss: walking can make fat burn, reduce neutral fat in the blood, you can lose weight. Walking for 45 minutes after meals, even for a short distance, will be effective.
3. Prevention of diseases: Walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function. In addition, exercise reduces the level of homocysteine in blood, which is beneficial to the prevention of cardiovascular diseases. Moreover, studies have shown that exercise can improve vascular endothelial function, reduce bad blood cytokines and prevent arteriosclerosis. Therefore, aerobic exercise can prevent arteriosclerosis, stroke and myocardial infarction.
4. Relieve stress: Exercise can relieve tense stress. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release psychological depression, forget troubles, and bring physical and mental pleasure.
5, increase oxygen carrying capacity: the body's oxygen is supplied to the whole body with blood. Through proper exercise, the human body inhales a lot of oxygen, which can help us reduce fatigue and eliminate stress.
Can anaerobic exercise lose weight?
Can anaerobic exercise lose weight? The answer is yes, but the effect is not obvious and needs long-term persistence. Because anaerobic exercise helps us to increase muscles and shape muscle lines, it is not suitable for losing weight.
The reason why anaerobic exercise can't lose weight;
One: Anaerobic exercise refers to the high-speed and strenuous 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.
Two: The biggest feature of anaerobic exercise is that the oxygen uptake 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.
Tips:
Compared with aerobic exercise, weight loss should start with anaerobic exercise! Because anaerobic exercise not only helps to shape muscles. And burning fat is also very effective. Not only can you burn fat during exercise, but you will continue to consume fat after exercise, and the fat burning effect can last for more than 48 hours.