NO.1 aerobic exercise and anaerobic exercise
We already know that sugar, fat and protein are the sources of energy for human exercise.
Just like starting a car to burn petrol, humans also need oxygen to fuel it when they consume "fuel". This is why as the movement goes on, our breathing becomes more and more urgent. This process needs some time.
When the intensity of the exercise is low, the energy consumption is small, oxygen has enough time to be transported to the tissue cells, and help burn energy, such exercise, is aerobic exercise.
Simply put, low intensity, long - term exercise is basically aerobic exercise.
For example: fast walking, jogging, long distance slow swimming, slow cycling and so on.
Aerobic exercise requires a lot of breathing air. It is good exercise for the heart and lungs. It can improve lung capacity and heart function.
And when people are doing intense exercise, such as the 100-meter run, the start of the inhalation of oxygen, but did not have time to reach the cells to participate in the "burning" activities.
In other words, the oxygen is not working, and the motion is over
In the process that person is using oxygen, have a quite big time difference, this time difference decided violent, short time motion, become anaerobic motion. For example, the 100-meter dash, 200-meter dash, 100-meter swimming, powerlifting and so on are anaerobic exercises.
NO.2 aerobic metabolism and anaerobic metabolism
Aerobic metabolism is a slow but persistent energy system fueled mainly by carbohydrates and fats. At rest, the body has a constant supply of oxygen to generate energy and maintain the basal metabolic rate. When we start moving, such as from sitting up to walking, our energy requirements increase, causing our breathing and heart rate to increase slightly.
Basically, we can do more than three minutes of continuous exercise by relying on the aerobic metabolic energy system.
When the intensity of exercise increases to a certain extent, and the energy demand exceeds the supply capacity of the aerobic metabolic system, the anaerobic metabolic system starts to start. Anaerobic metabolism can only use sugar as fuel, characterized by rapid energy supply but less energy production. This is one of the reasons why we become exhausted after ten or more lifts of heavy weights.
The biggest disadvantage of anaerobic metabolism is that sugar is not "burned" enough to produce lactic acid. Lactic acid accumulation leads to a decrease in the environmental ph of muscle cells, which is another major cause of fatigue during high-intensity exercise.
Anaerobic exercise should not exceed two minutes. Many times need to take a break, let the physical recovery, such as blood to take away the anaerobic waste metabolism, can continue to exercise.
NO.3 there are NO absolute boundaries
In fact, oxygen and anaerobic rarely exist independently, nor do they switch from one metabolic state to another all at once. More often, they overlap with each other, but sometimes aerobic metabolism dominates, and sometimes anaerobic metabolism dominates.
During low-intensity exercise, such as walking, anaerobic metabolism accounts for a very small proportion, and this can be called "pure aerobic" exercise. But when almost all high intensity exercise, oxygen and anaerobic metabolism coexist, so there is no "pure anaerobic".
In addition, whether an exercise is aerobic or anaerobic depends on the individual's physical condition and training level. The fast walking of Olympic athletes may cause anaerobic metabolism and muscle soreness for many beginners.
Heavy lifting, as beginners call it, may be just a warm-up for professional strength athletes, the equivalent of their cardio.
NO.4 burn fat only with oxygen?
It isn't. There are three reasons:
One, as mentioned above, there is no "pure anaerobic", high intensity anaerobic exercise when aerobic metabolism has almost reached the limit. This point, I believe that the people who have run the 400 meters sprint have experience;
2. Anaerobic metabolism mainly consumes glycogen. The result of glycogen consumption is to accelerate aerobic metabolism and use fat for energy supply.
Thirdly, anaerobic exercise not only consumes a lot of energy when exercising, but also owes a debt of oxygen, which improves the metabolism of the body and makes the body consume energy when resting. Most of the energy consumed when resting comes from fat.
NO.5Which weight loss effect is better?
The essence of fat is excess energy storage, if the total amount of energy consumed by two exercises is the same, then the effect of weight loss is almost the same. Many people who want to lose weight can think differently and focus on total calorie consumption instead of always looking for specific ways to lose weight.
If you look closely, the best-looking girls or guys in the gym tend not to run on the treadmill for an hour, but to lift iron silently in the strength zone. This isn't to say that we all need to lift iron, of course, but it is to say that anaerobic training can be very effective.
MO.6How does oxygen have oxygen to choose?
People who do not have the basis of exercise just start to exercise, can start from aerobic exercise, improve heart and lung function, enhance physical fitness, and then add anaerobic training.
Some people naturally lean, want to strong muscles, bodybuilding figure, then should be dominated by anaerobic training. On the contrary, some people are "muscle physique", it is very easy to grow muscle, if you want to lose weight, then should be dominated by aerobic training.
People with type 2 diabetes, obesity, fatty liver disease, and older people should focus on aerobic exercise. Prevent osteoporosis, osteomalacia, so should do anaerobic exercise.
If you have plenty of time, it's best to do both anaerobic and aerobic exercises (anaerobic and aerobic are generally recommended) to reap the benefits of both.
If you have a busy work life and limited exercise time, then you can also combine aerobic and anaerobic exercise, do high-strength interval exercise (HIIT), fat reduction shaping effect is very good.