How much do you know about aerobic exercise versus anaerobic exercise?

More and more people are realizing the benefits of exercise. The concept of aerobic exercise has also been deeply rooted in the hearts of the people, but some people do not yet fully understand the exact concepts of aerobic exercise and anaerobic exercise. Some people even simply think that aerobic exercise is exercise in an oxygen-rich environment, thus making Exercise goes into the wrong path.

This article gives you a clear concept in detail. What is aerobic exercise and anaerobic exercise? I believe it will be of great benefit to everyone whether losing weight or losing weight.

Classification of aerobic and anaerobic exercise

This mainly depends on the intensity of the exercise. When the exercise intensity is relatively small, the supply of oxygen is sufficient, and the body obtains energy through the oxidation of energy substances, that is, aerobic exercise. When the intensity of exercise is high, the supply of oxygen is relatively insufficient, and the body can use the fermentation of glycogen to generate lactic acid to obtain energy, which is anaerobic exercise. It can be seen that under general circumstances, the classification of aerobic exercise and anaerobic exercise is mainly based on whether lactic acid is produced during exercise.

For ordinary people, aerobic exercise should be the main focus when exercising. This is because the intensity of aerobic exercise is relatively small and the load on various organs of the body is relatively small. Injury accidents are not easy to occur, and good exercise results can be achieved. For young people with a foundation for training, in order to improve their physical fitness, improve the body's ability to withstand strenuous exercise, and improve the level of competitive sports, a certain proportion of anaerobic exercise must be arranged.

Self-test method for aerobic exercise

Aerobic exercise can be performed more effectively by measuring your heart rate. The easiest way is to count your pulse rate. You can count the pulse rate for 30 seconds just like a doctor takes a pulse, and multiply it by 2 to get the pulse rate per minute, or pulse rate. The appropriate pulse rate for aerobic exercise is (220-age) × (60%-85%). For example, for a 35-year-old man, what is his heart rate range when exercising? First, we subtract his actual age of 35 years from 220 to get a number of 185; then multiply this number by (60%-85%) to get a range with a lower limit of 111 times and an upper limit of 158 times. This is the heart rate range this man should reach per minute when doing aerobic exercise during exercise.

This method does not distinguish between men and women, but it should be noted that this formula applies to most people without obvious diseases. For elderly people over 50 years old and with varying degrees of chronic diseases, the appropriate heart rate during exercise is (170-age) × (60%-80%); that is to say, the intensity of exercise should be reduced and exercise should be avoided. Causes excessive burden on the heart to prevent danger.

How to control exercise intensity

Aerobic exercise requires a certain duration, and the only way to achieve certain results. Under normal circumstances, if there are no congenital diseases or related sports contraindications, it is generally required to last for at least 20 minutes after each aerobic exercise intensity reaches the appropriate heart rate. Studies have shown that the intensity at an appropriate pulse rate of (220-age) × (60%-85%) is moderate to above exercise intensity.

The length of exercise duration has a great impact on the exercise effect. For people who are just starting out, it is not easy to continue exercising for more than 20 minutes. Exercise time should be gradually extended gradually. The amount of exercise goes from small to large. The movements range from simple to complex, with emphasis on comfort and nature. Step by step to avoid excessive fatigue. As the body functions continue to improve, gradually extend the exercise time to 0.5 to 1 hour. Like running. When you first practice running, you should run slower and shorter distances. After a period of exercise, you should gradually increase the speed and distance of your running. (Internship Editor: Yan Yugeng)