Aerobic exercise and anaerobic exercise!

What are aerobic exercise and anaerobic exercise?

When you do low-intensity, slow-paced and long-term exercise, oxygen will be fully delivered to your body cells. Such exercise is called aerobic exercise.

Through aerobic exercise, the sugar and fat in the human body are decomposed by oxygen, and the adipose tissue is directly decomposed after 30 minutes, so that the weight loss effect is more obvious, and at the same time, the cardiopulmonary function can be enhanced.

Common aerobic exercises include:

Endurance training, such as jogging, cycling, fitness dancing and swimming.

When doing high-intensity, explosive and short-term exercise, the muscles are in a state of "hypoxia" and there is no time to deliver oxygen. Such exercise is called anaerobic exercise.

Anaerobic exercise usually makes your body stronger, but because of insufficient "burning" of sugar, your body produces too much lactic acid, so you will feel sore after exercise. Common anaerobic exercises are:

Strength training such as high-speed sprint and weightlifting.

Comparison between anaerobic exercise and aerobic exercise

Aerobic exercise tips:

150 minutes weekly aerobic exercise, 30-60 minutes each time, less than 30 minutes has no effect, don't exercise your joints too much.

If you can't adapt to running for a long time, you can try walking, swimming and cycling. You may feel pain at first, so you can neither exercise excessively nor give up easily. Take a day off to recover. If the pain gets worse, please call a doctor.

Tips on anaerobic exercise:

Exercise the major muscle groups 2-3 times a week, starting with the major muscle groups (chest, back and legs). If you have enough time, you can add small muscle groups (biceps brachii, triceps brachii and shoulders). It takes 4- 12 times to train muscles, and 15-20 times to maintain muscles and endurance. Adjusting the exercise plan every 6- 12 weeks is beneficial to exercise muscle toughness and strength on the one hand and prevent muscle injury on the other.

There is no absolute boundary between aerobic exercise and anaerobic exercise. They rarely exist independently and will not change their state immediately. More often, they just overlap each other.

In most high-intensity exercises, aerobic and anaerobic metabolism coexist, so there is no absolute "pure anaerobic" state.

You might ask,

"After talking for a long time, how can we reduce fat efficiently?"

Aerobic exercise not only consumes a lot of energy during exercise, but also continues to consume energy and reduce fat when you are resting.

Reducing fat by anaerobic exercise is an indirect process. When your body muscles increase, you can indirectly increase the fat consumption in daily physical activities.

Therefore, the combination of anaerobic exercise and aerobic exercise has the most significant effect of reducing fat! Looking around, the best handsome guys and beautiful women in the gym won't stay on the treadmill for long. They are all silently raising iron in the strength area!

For people who have no exercise foundation, they can start from aerobic to anaerobic exercise, strengthen their physique and improve their cardiopulmonary function, and then slowly get in touch with anaerobic exercise.

Thin people gain muscle and keep fit, so anaerobic training is the main method.

Fat people lose fat, show A4 waist, aerobic training should be the main method.

For patients with chronic diseases and the elderly, such as fatty liver, obesity symptoms, diabetes, hypertension and so on. It is recommended to give priority to aerobic exercise.

If there is enough time, it is generally recommended to be anaerobic before aerobic, which can get the benefits of both.

How to match aerobic exercise with anaerobic exercise?

First anaerobic and then aerobic, a lot of anaerobic exercise will consume sugar in the body, and then do aerobic exercise immediately. This can burn fat well and reduce fat better. And with the increase of muscle proportion, you will definitely consume more calories, and the effect of reducing fat is better. This is a virtuous circle. I recommend the following three exercises.

1, Bobby motion

Bobby exercise is regarded as one of the most efficient and best body-building programs, and is often listed as one of the exercise courses for burning fat and slimming, and can also exercise more than 70% of the body muscle groups (core muscle groups, feet, arms, abdomen, buttocks, back, etc.). ). In addition to gaining muscle and burning fat, it also helps to improve cardiopulmonary function.

Essentials: Hold your hands on the ground and raise your arms above your head after your legs take off.

For beginners: this action focuses on the core of our whole body. Remember to tighten your knees, jump up after touching your lower abdomen, and be sure to raise your hands.

For advanced challengers? Touch the gravity ball with both hands instead of the ground, and do two push-ups before jumping, which not only strengthens the training, but also increases your stability and coordination.

2, elliptical machine+strength training

10 minutes to warm up, then the elliptical machine can walk for 20 minutes, plus 30-40 minutes of strength training, and the last 40 minutes of jogging and stretching must be done during the break! ! !

3. High intensity interval exercise (HIIT)

HIIT refers to high-intensity interval training, which is used to practice cardiopulmonary function and impact speed, and has obvious effect of reducing fat when combined with other training. Short-term high-quality fat burning is very suitable for the lifestyle of contemporary people.