1, aerobic exercise and anaerobic exercise are not simply distinguished according to sports events, but according to the way of material metabolism in the human body during exercise, that is to say, it depends on whether the energy of muscle contraction during exercise comes from aerobic metabolism or anaerobic metabolism. Aerobic exercise means that during exercise, the human body mainly decomposes and metabolizes oxygen, which reflects that the human body exercises physically under the condition of sufficient oxygen supply, and the energy generated by the metabolism of sugar, fat and amino acids is supplied to the body. It is characterized by low intensity, fast rhythm and long duration. The main purpose of aerobic exercise is to raise the heart rate, exercise the heart, prevent osteoporosis, and adjust the psychological and mental state, because the exercise intensity is mild, which is more suitable for middle-aged and elderly people.
2. The suitable heart rate for aerobic exercise is (220- age) × (60% ~ 85%). Common aerobic exercises include jogging, brisk walking, cycling, going up and down stairs, climbing mountains, skipping rope, long-distance swimming and so on. Generally, we should insist on aerobic exercise 3~4 times a week, or it is better to do it every other day. Excessive aerobic exercise can also easily lead to fatigue. Anaerobic exercise means that the human body does some high-speed and strenuous exercise in a short time, but when the human body tries its best to exercise, the oxygen supply is insufficient, or the sugar in the human body can't be decomposed by oxygen, so it has to rely on anaerobic energy supply, that is, the sugar in the body generates energy in the form of anaerobic glycolysis to supply the needs of the body. Metabolites of anaerobic metabolism can only be sugar, not fat and protein. In addition, in the process of anaerobic metabolism, sugar is decomposed into lactic acid by anaerobic fermentation, which will make muscles tired and sore, which is why when you do strenuous exercise for a long time or exercise intensity is high, you will feel muscle pain.
3. At the same exercise time, the exercise with the highest fat-reducing efficiency is precisely the high-intensity anaerobic interval exercise. After high-intensity anaerobic intermittent exercise stops, the energy consumed by the body is much greater than that after aerobic exercise stops. For some fat people, aerobic exercise is difficult to lose weight successfully, because it is difficult to keep exercising for more than half an hour. Short-term high-intensity anaerobic intermittent exercise may be better and easier to lose weight. Anaerobic exercise helps to increase muscles and shape muscle lines, which is more suitable for young people.