What is aerobic exercise and anaerobic exercise, as the saying goes; Life lies in exercise. With the increasing level of people's exercise in the current society, many people think that the two ways to distinguish aerobic and anaerobic exercise can be carried out with peace of mind, but it should be noted that in the case of choosing fitness exercise, it is also necessary to master it well. What is the difference between aerobic exercise and strength training to lose weight? Let's share it.
What are aerobic exercise and anaerobic exercise 1? There are many kinds of fitness exercises. Many times, we only care about the actual effect of fitness exercise, but not the classification of fitness exercise. But fitness exercise is also divided into aerobic exercise to lose weight and strength training. Do you have a certain grasp of aerobic exercise to lose weight strength training? Seeing a fitness exercise, can you distinguish aerobic exercise from strength training? Next, the net editor will introduce the difference between aerobic exercise and strength training in detail.
Aerobic exercise to lose weight: the expression that can be popularized is the kind of fitness exercise with smooth inhalation, low compressive strength and long duration. According to continuous or repeated activities, exercise at a certain intensity for a certain period of time. In the whole process of fitness exercise, we can breathe smoothly, only slowly and nervously inhale. For example: jogging, swimming, jumping flies, aerobics, cycling, mountain climbing and so on. And the consistent fitness equipment among them are: Chen Han household treadmills, exercise bicycles, treadmills, treadmills and rowing machines.
Strength training: it can be manifested as a kind of high-toughness, high-frequency and continuous fitness exercise, and it is not allowed to breathe according to a certain sense of rhythm, such as muscle training, 100-meter sprint running and weight lifting for technical majors. Fitness clubs are generally equipped with energy fitness equipment for technical majors: Chen Han weightlifting bed, seabirds and other technical majors.
The key effect of aerobic exercise to lose weight is exercise and fitness, and the key effect of strength training is plastic deformation. The general fitness training plan is aerobic exercise to lose weight, and strength training to enhance physical fitness.
The key lies in the compressive strength of fitness exercise. When the amount of exercise is relatively small, the oxygen supply is sufficient, and the body can gain kinetic energy by oxidizing energy substances through aerobic exercise air, that is, aerobic exercise to lose weight; When the amount of exercise is large, the relative supply of oxygen is insufficient, and the body can use the glycolysis of glycogen to convert it into lactic acid bacteria to obtain kinetic energy, that is, strength training. It is not difficult to see that, generally speaking, the division between aerobic exercise and strength training is mainly based on whether there are lactic acid bacteria in the whole process of fitness exercise.
After reading the difference between aerobic exercise and strength training above, do you know the difference between aerobic exercise and strength training very well? In fact, in the case of fitness exercise, we should stick to exercise, and there is no need to worry about the difference between aerobic exercise and strength training all the time. Success will still belong to you if you keep exercising.
What is aerobic exercise and anaerobic exercise? 2 How do anaerobic exercise and aerobic exercise combine?
First, how to combine anaerobic exercise with aerobic exercise
If you have enough time, you'd better do both anaerobic and aerobic exercise. It is generally recommended that you do anaerobic exercise first, and then do aerobic exercise to reap the benefits of both kinds of exercise. If work and life are busy and exercise time is limited, you can also do high-intensity interval training, which has a very good effect on reducing fat and shaping. Low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, cycling, dancing and so on.
Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve the cardiovascular and pulmonary functions. However, sports with high intensity, large amount of exercise and short time are generally anaerobic, such as 100m, 200m sprint, 100m swimming, high jump, weight lifting, push-ups, quick sit-ups, horizontal bar and parallel bars. The main function of anaerobic exercise is to exercise bones, muscles, joints and ligaments, strengthen tendons and bones, and prevent and treat cervical spondylosis, disc herniation and osteoporosis.
Second, how to distinguish between anaerobic exercise and aerobic exercise?
Human body movements are different movements that require energy, and the energy consumed in exercise time is also different. The difference between aerobic exercise and anaerobic exercise can be distinguished according to consumption.
Short-term exercise only consumes ATP energy stored in human body 15 seconds. Take running as an example: after running 100 meters, it is all used up. After running 200 meters, the next 100 meters must be powered by the rapid synthesis of blood sugar in anaerobic state, and its by-product is lactic acid. Running 200 meters or 400 meters, swimming 100 meters, tennis, football and other sports all use the energy provided by anaerobic decomposition of blood sugar, so a lot of lactic acid is accumulated in muscles after exercise, which is a substance that causes muscle pain after exercise. The energy provided by anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will be used up after running 400 meters.
When running 800 meters from anaerobic to aerobic, blood sugar, blood fatty acids and blood amino acids must synthesize a new heat energy substance ATP to provide aerobic energy for the next 400 meters. Blood sugar is supplied by starch decomposition, blood fatty acid by fat decomposition and blood amino acid by protein decomposition. This whole process needs oxygen, that is, oxygen burns starch, fat and ATP produced by protein to supply the heat needed in the later stage of exercise, which is aerobic exercise.
3. Aerobic exercise or anaerobic exercise has better weight loss effect.
Nowadays, the popular view in the international sports medicine field is that the exercise with the highest fat-reducing efficiency is high-intensity anaerobic intermittent exercise within the same exercise time. 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 us to increase muscles and shape muscle lines, which is more suitable for young people.
For ordinary people, aerobic exercise should be given priority to, because the intensity of aerobic exercise is relatively small, and the load of various organs of the body is relatively small, which is not easy to cause injury accidents, but can achieve better exercise effects. If you want to have a good weight loss effect, aerobic exercise is the main method, and with certain anaerobic exercise, the effect is the best.
Three effective aerobic exercises
First of all, swimming
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 in cold water environment consumes a lot of calories, and with dieting, it 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 kcal/hour
Second, jogging.
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; Jogging can relieve tension and anxiety and release pleasant 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
Third, bicycles.
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.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 420 kcal/hour.
The biggest feature of anaerobic exercise
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. In fact, a large number of intermediate metabolites such as pyruvate and lactic acid will be produced during glycolysis, which cannot be eliminated by respiration. When these acidic products accumulate in cells and blood, they become "fatigue toxins", which will make people feel tired and weak, muscle aches, difficulty breathing, rapid heartbeat and arrhythmia. In severe cases, acidosis will occur and the burden on liver and kidney will increase. Therefore, after anaerobic exercise, people will always be exhausted, and muscle pain will last for several days before it disappears. 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 a fitness coach and choose a training plan that suits you.