Aerobic exercise refers to physical activity in which the body is supplied with sufficient oxygen. In other words. During exercise. The body inhales oxygen equal to the demand. To achieve physiological balance. Simply put. It refers to any rhythmic movement. The duration of the exercise is long (about 15 minutes or more). The intensity of the exercise is moderate to high (75% to 85% of maximum heart rate). Is it [aerobic exercise]. Measured by heart rate. Exercise that maintains a heart rate of 150 beats per minute is considered aerobic. This is because the blood can supply enough oxygen to the heart muscle, therefore. It is characterized by low intensity. Rhythmic. Longer duration. The duration of each workout should not be less than 1 hour. 3 to 5 times a week. This type of exercise. Oxygen can fully ferment sugar in the body. It also burns body fat. Enhances and improves cardiopulmonary function. Prevent osteoporosis. Regulates the mental and spiritual state. It is the main form of exercise for fitness. So. If you are overweight. If you want to lose weight through exercise. It is recommended that you choose aerobic exercise. Like jogging. Cycling. These exercises. Can not only play a very good purpose to burn body fat. And also simple and easy to do.
Anaerobic exercise refers to the muscle in the [lack of oxygen] state of high-speed strenuous exercise. Anaerobic exercise is mostly high load intensity. It's not easy to sustain for a long period of time. So it is difficult to continue for a long time. Fatigue is also slow to dissipate. The most important characteristic of anaerobic exercise is that the uptake of oxygen during exercise is very low. Due to the excessive speed and explosive force. The sugar in the body can't be broken down by oxygen in time. And have to rely on [anaerobic energy supply]. This produces excessive lactic acid in the body. This leads to muscle fatigue that doesn't last. Muscle soreness after exercise. Shortness of breath. If you want to get stronger. You can go to the gym and participate in anaerobic exercise. However. During the workout. It's best to follow the trainer's instructions. Choose a training program that suits you.
[Common Aerobic Exercises]
Common aerobic exercise programs include: walking. Jogging. Skating. Swimming. Cycling. Playing tai chi. Dancing. Rhythmic exercises and so on. Aerobic exercise is characterized by low intensity. Rhythmic. Uninterrupted and continuous. Long duration. Same as weight lifting. Running. High jump. Long jump. Throwing and other explosive non-aerobic exercises. Aerobic exercise is a constant. It is an exercise that lasts for more than 5 minutes and still has energy left in it.
[Common Anaerobic Exercises]
Common anaerobic exercise programs include: running. Weight lifting. Throwing. High jump. Long jump. Tug of war. Plyometrics, etc.
[Benefits of Aerobic Exercise]
The purpose of aerobic exercise is to increase cardiorespiratory endurance. During exercise. As the muscles contract, they need a lot of nutrients and oxygen. The number of heart contractions increases. The amount of blood pumped out during each contraction is also higher than usual. At the same time. Oxygen demand also increases. The number of breaths is higher than normal. The lungs expand more. So when exercise continues. Muscles contract for long periods of time. The heart and lungs must work hard to supply oxygen to the muscles. As well as transporting waste products from the muscles. And this constant demand. Increases cardiorespiratory endurance. When cardiorespiratory endurance increases. The body can engage in longer or more intense exercise. And it's less likely to fatigue.
Oxygen is essential for the combustion of gasoline. So we can also call the work of the engine aerobic exercise. Similarly. Human beings burn fuel during exercise. Human [fuel] is sugar. Protein and fat. Human beings store these fuels in the body's cells. When you exercise. You consume these fuels to get power.
In the same way that an engine burns gasoline. Humans also need oxygen to fuel the combustion of [fuel] (i.e., to oxidize it). People breathe heavily during exercise. The oxygen in the air passes through the alveoli into the circulatory system. It then travels through the arteries to the tissues and cells of the body. It's a long process.
Low intensity. Prolonged exercise. Basically aerobic exercise. For example. Walking. Jogging. Long, slow swims. Cycling. Dancing. Aerobic exercise can effectively exercise the heart. Lungs and other organs. It can improve the function of cardiovascular and lungs.
There is a large time lag in the utilization of oxygen. There is a considerable time lag. This time lag determines that strenuous. Short bursts of exercise become anaerobic. And when you exercise long enough. Oxygen has been dissolved into the fine running. The glucose in your body is burned. This is converted into new energy. This kind of exercise is aerobic exercise.
Aerobic exercise requires breathing a lot of air. It's good for the heart. Lungs are very good exercise. It strengthens lung capacity and heart function.
Long-term aerobic exercise can increase the number of hemoglobin in the body. Improve the body resistance. Anti-aging. Enhance the efficiency of the cerebral cortex and cardiopulmonary function. Increase fat consumption. Prevent arteriosclerosis. Reduce the incidence of cardiovascular diseases. Dieters who rationalize the arrangement of food at the same time. Combined with aerobic exercise. Not only the weight loss can be successful. And the weight loss will be consolidated. Aerobic exercise is also very beneficial to mental workers. In addition. Aerobic exercise also has the effect of physical recovery.
Type II diabetes. Obesity and fatty liver. Aerobic exercise is essential. People with cardiac arrhythmia. People with arteriosclerosis. And older people. Should also do aerobic exercise. If it's for muscle strength. To improve body shape. To prevent herniated discs. Cervical spondylosis and osteoporosis. Bone softening. Should do anaerobic exercise.
[Aerobic and anaerobic exercise]
Exercise requires energy. If the energy comes from aerobic metabolism (oxidative reactions) within the cells. It is aerobic exercise, but if the energy comes from anaerobic fermentation, it is anaerobic exercise. It is anaerobic exercise. In aerobic metabolism. The full oxidation of one gram of glucose. When fully oxidized, 1 gram of glucose produces 38 ATP (energy units) of energy, whereas in anaerobic digestion, 1 gram of glucose produces only 2 ATPs. Glucose is metabolized during aerobic exercise to produce water and carbon dioxide, which can be easily excreted through respiration. It is harmless to human body. However, during fermentation, it produces a large amount of pyruvic acid. Lactic acid and other intermediate metabolites. They cannot be eliminated through respiration. These acidic products accumulate in cells and blood. They become "fatigue toxins". It makes people feel tired and weak. Muscle aches and pains. Breathing. Increased heart rate and arrhythmia. In severe cases, acidosis can occur and increase the burden on the liver and kidneys. So after anaerobic exercise. One is always tired. Muscle aches and pains can take days to go away.
The body's stored ATP energy lasts only 15 seconds. It is used up after a hundred meters. When you run 200 meters, the next 100 meters. Blood sugar must be used to synthesize new energy substances. Rapidly synthesize a new thermogenic substance, ATP, to provide energy. The by-product is lactic acid. Running 200 meters or 400 meters. Swimming 100 meters. Sports such as tennis and soccer. Use the energy provided by the anaerobic breakdown of blood sugar. Therefore, a lot of lactic acid accumulates in the muscles after exercise. Lactic acid is the substance that causes muscle pain after exercise. In this type of exercise, blood sugar is supplied by starch. It doesn't burn fat. This is not aerobic exercise. It's not good for weight loss.
The energy provided by the anaerobic breakdown of blood sugar (starch). It only lasts for 40 seconds. It's all used up after 400 meters. When you run 800 meters. The next 400 meters. It has to be provided by blood glucose. Fatty acids and amino acids synthesized aerobically. To synthesize a new thermogenic substance, ATP. Blood sugar is supplied by the breakdown of starch. Fatty acids are supplied by the breakdown of fat. Blood amino acids are supplied by the breakdown of proteins. This whole process requires oxygen. Oxygen burns starch. The oxygen burns starch, fat and protein to produce the thermogenic substance ATP, which supplies the calories needed for the latter part of the exercise. This latter part of the exercise is aerobic exercise.
Running 800 meters or 1500 meters. Two hundred and four hundred meters swimming. Boxing. All of them need to start using oxygen to burn starch. Fat and protein. Therefore, the latter part of such exercises is aerobic. As an aerobic exercise. A heart rate of 130 beats per minute is optimal. The first five minutes of exercise burns starch. The longer you exercise, the more fat you burn. As long as it lasts half an hour to an hour. Fifty percent of the calories burned. is supplied by burning fat. Without dieting. Even an hour of aerobic exercise. It only burns the starch and fat in the food. It doesn't burn the fat stored in the body. It's still not good for weight loss, after a diet. An hour of aerobic exercise is the only way to burn the fat in your body.
[How to master the essentials and scale of aerobic exercise]
●Pre-exercise warm up before each exercise need to have a warm-up process that is the preparatory activities. Move the joints and ligaments. Stretch the limbs. Stretch the muscles of the back and waist. Then start with low intensity exercise. Gradually enter the appropriate intensity of the exercise state. Warm-up. Generally refers to the use of low-intensity aerobic workouts to get your body into shape. Body temperature rises. Heart rate increases. Breathing becomes faster. Blood circulates more rapidly. Oxygen and nutrients are delivered to the heart and muscles. This prepares you for exercise. An important sign that you have achieved your goal of warming up is that your body begins to sweat slightly. A warm-up session of 5-10 minutes is sufficient. When it is cold. Warm up longer. Wear extra clothes.
There are many people who want to save time. They go straight to high intensity cardio without warming up. If this is the case. The cardiovascular system and lungs are not yet in shape. Body temperature is also relatively low. Muscle flexibility is not good. It's easy to cause injury. Besides, it's better to warm up before exercising. You'll feel better. And you can exercise longer. In other words. Exercising without warming up. You will get tired more easily.
● Approaching but not exceeding [target heart rate] Generally speaking. The target heart rate is a value of 170 - age. If you are 60 years old. The target heart rate is 170-60=110 (beats/minute). When you are exercising. You can always count your pulse. Keep your heart rate below 110 beats per minute. The intensity of the exercise is appropriate. Of course, this refers to healthy athletes. This does not apply to the infirm. If the heart rate is only 70-80 beats per minute. This is far from the target heart rate. This means that you are not meeting the aerobic exercise standards.
●Self-perception Self-perception is an important indicator of the amount and intensity of exercise. Including mild shortness of breath. Feeling a little heartbeat. Slight warmth in the body. Slight redness of the face. Sweating. This is an indication of moderate exercise, if there is significant panic. Shortness of breath. Heartburn. Dizziness. Heavy sweating. Fatigue. Excessive exercise. If you are exercising at a constant level of [no change in color or heartbeat]. Your heart rate is far from your target heart rate. Then your workout is not likely to achieve the goal of increasing fitness and endurance.
●Aftermath is the feeling of discomfort after exercise. It is also a measure of whether the amount of exercise is appropriate. The average person after exercise. May have a mild discomfort. Fatigue. Muscle aches and pains. It will disappear soon after resting. This is normal. If the symptoms are pronounced. Feelings of exhaustion. Muscle pain. And it doesn't go away for a day or two. This indicates an excessive accumulation of intermediary metabolites in the cells and blood circulation. This is a consequence of anaerobic exercise. You need to cut back on your exercise next time.
●Relaxation has the same effect as warming up. During exercise. Blood circulation increases. The volume of blood increases. Especially in the limbs. If you stop exercising immediately. The blood will accumulate in the lower limbs and put an extra burden on the heart. In severe cases, the blood supply to the brain is affected. Even dizziness and lightheadedness may occur. That's why there should be 5-10 minutes of relaxation after the purpose of the exercise has been achieved. In other words, the intensity of the exercise should be gradually reduced. Slowly return to a quiet state.
[How many times a week do you need aerobic exercise]
On the frequency of exercise. The American College of Sports Medicine recommends that normal people should exercise 2-5 times a week. If you haven't exercised before. Start with a small amount. Two times a week. Then work your way up to three. Four times. A common mistake that beginners make is to start working out with a lot of enthusiasm. They want to achieve results as quickly as possible. So they start working out every day. Each workout is very intense. This often leads to over-training. Fatigue can occur within a short period of time. Insomnia. Excessive body aches and pains. And then you stop. What we should realize is. Fitness is a long-term habit. If you want to be fit and healthy. You should keep working out throughout your life. Optimal body shape and health. It takes months or even years to achieve. Gradual progress is the best program.
Gradual progression is the basic principle of all exercise. The intensity of the exercise should be transitioned from low intensity to moderate intensity, the duration should be gradually increased, and the number of exercises should be increased from less to more. All of the above should be in the individual can adapt to the scope of the slow increase. Do not rush to achieve. The old and weak or people with chronic diseases. It is also important to keep a check on the level of exercise. It is best to see a doctor before exercise. A full medical checkup. The doctor will prescribe specific aerobic exercise Prescribe specific aerobic exercise. Then follow the prescription. In addition. Whether the fatigue from exercise can be eliminated the next day. It is also a measure of aerobic exercise: if the fatigue does not go away the next day. If the fatigue does not go away the next day, it means that the exercise is too much. It is beyond the scope of aerobic exercise.
[Aerobic exercise ideal weight loss rate]
The average person jogging a minute to consume about 15 kilocalories (the greater the weight of the consumption of more). And a kilogram of fat is 3500 kilocalories. If you jog for 30 minutes a day. In the case of dietary changes in a week can lose a kilogram.
Of course, this is only a theoretical projection. In practice, you will eat a little bit more after exercise. Experts recommend a rate of half a kilogram a week. This way, the weight lost is less likely to bounce back.
[Eight myths about aerobic exercise]
●Myth 1: Aerobic exercise is better than strength training at controlling body fat.
Fact: Aerobic exercise combined with strength training is the best way to keep body fat at a desired level. Many people do this for two reasons. They mistakenly believe that aerobic exercise alone is the most effective way to control and reduce body fat. (7) Aerobic exercise burns fat first. Strength training burns stored sugar: ⑦ Aerobic exercise burns fat first, whereas strength training burns stored sugar: ⑦ A 45-minute aerobic workout burns more calories than the same amount of time spent in strength training, within a set heart rate range. Stop-and-start strength training requires rest between sets. It burns far fewer calories. Here's the reasoning: Aerobic workouts burn calories. But it doesn't increase your metabolic rate over time. Strength exercises don't raise the heart rate for long periods of time. But it does increase muscle mass. This increases the metabolic rate. It allows you to burn more calories even at rest. That's why combining aerobic exercise with strength training is the best way to lose weight.
●Myth 2: The more cardio you do, the better.
Fact: A good thing done too often can turn into a bad thing. It can lead to the opposite result. The same is true of aerobic exercise. Although it is an effective way to burn fat. But prolonged aerobic exercise burns more than just fat. But it's also muscle. [Study finds. Two hours of moderate-intensity aerobic exercise can deplete the body of 90% of leucine, an amino acid important for muscle growth. Normally. Normal levels of leucine prevent muscle breakdown caused by over-exercise.
●Myth 3: Low-intensity cardio burns more fat.
Fact: This is not true. The principle of fat loss is that you burn more calories than you take in each day. Higher intensity workouts burn more calories than lower intensity training.
Exercise physiologists have found that. When exercising at 60 percent of your maximum heart rate. The body burns more fat than sugar (glycogen) or protein (muscle). But if the intensity of exercise is a little more. 75% or more of your maximum heart rate. The body burns fat directly. Sugar. Protein as a source of energy. Which means the harder you work out. The more calories you burn. BUT. For beginners. You should follow the principle of gradual progression. Gradually increase the amount of exercise. In order to effectively improve cardiorespiratory function. It is possible to adapt to a greater intensity of exercise.
●Myth 4: Do aerobic exercise first. Then do strength exercises. You'll get slimmer.
Fact: In order to burn more calories. In order to burn more calories, a certain level of intensity is needed in aerobic activities. The ideal way to do this is to reach more than 70% of your maximum heart rate. The goal of strength training is to build muscle. The ideal weight is 6-12 repetitions per set in the correct position.
The smartest approach is to start with strength exercises after a short warm-up. Then do cardio. If you put aerobic activity first. Because it lowers glycogen stores and eats away at your strength. You may not lose weight. You'll gain weight. On the other hand. If you start with strength training. You'll be where you need to be in no time. Get ready for cardio.
●Myth 5: Do an extra 20 minutes of cardio. Burn off those extra sweets or other goodies.
Fact: If you're trying to burn off an extra sweet tooth, it's not a good idea to extend your cardio workout time every once in a while. There's nothing wrong with extending your cardio workout time once in a while. But if it becomes a habit. The results can be detrimental. If you often use extended workouts as an excuse to overeat. You're actually putting yourself in a situation where you're overtraining. Then your body has no time to recover from the fatigue of overtraining.
When the body cannot adapt to training. It's difficult to build muscle and lose fat. This is because overtraining leads to an overproduction of catabolic hormones. This hormone adheres to the muscle. It prevents muscle synthesis. So. People who regularly overeat at one meal. Should increase the intensity of their next cardio workout slightly. Or reduce the calorie intake of the next meal.
●Myth 6: Doing a lot of cardio and light strength work will help reduce undesirable body fat levels. It's also a good way to maintain muscle mass.
Fact: A body fat test indicates the ratio of fat to other body tissues (muscle, bone, etc.). Bones, etc.). One of the keys to losing fat is to have more muscle. Indeed. There are only two ways to improve a frustrating body image. Lose as much fat as possible. Develop as much muscle as possible.
People who choose to exercise aerobically can certainly achieve fat loss. But when they engage in too much cardio. But when they engage in too much cardio and leave out strength work or do light strength work. It's definitely not enough to maintain muscle mass. If muscle mass is reduced. The resting metabolic rate decreases. Body fat ratio will increase. To change the fat-to-muscle ratio. Relatively heavy strength exercises should be used to develop and maintain muscle mass. After strength training. A moderate to high intensity aerobic workout.
●Myth 7: Before going to the gym for a cardio workout. Eat a healthy meal. It's a great way to get some energy.
Fact: What you eat before a workout depends on how long you work out after a meal. If your goal is fat loss. It's best to eat a well-balanced meal 3 hours before your workout, or 1.5 to 2 hours before your cardio workout if that's your goal. If you want to eat 1.5 to 2 hours before a cardio workout, reduce the amount of food you eat. If you are going to do a cardio workout in less than an hour, do not consume carbohydrates. Do not consume carbohydrates. Here's why: after 10-20 minutes of aerobic exercise. The body starts to burn fat (mostly). How efficiently your body burns fat as fuel depends on the amount of glucose in your blood. Obviously. If you are consuming high levels of carbohydrates. Glucose levels in your blood will also be high. Glucose slows the body's ability to burn fat as fuel.
●Myth 8: Low-intensity cardio not only burns fat. It's also good for your heart.
Fact: According to the American Heart Association. 3-4 times a week. At least 30 minutes each time. Aerobic exercise at 50-75% of your maximum heart rate is best for your heart. It will have a positive effect on the cardiovascular system and cardiopulmonary function. It significantly reduces the risk of related diseases. The American Heart Association recommends. The American Heart Association recommends that beginners exercise at 50% of their maximum heart rate. After a few weeks. Gradually increase the intensity to 75% of your maximum heart rate. In summary. The more you train. The better you stay in shape. Because the heart, like any other part of the body. It's a muscle. And it needs to be practiced with a lot of intensity!
Aerobics is divided into two main categories: high impact and low impact
Aerobics is divided into two main categories: high impact and low impact.
I. High-impact aerobics
High-impact aerobics is the traditional type of aerobics. Often do one-legged or two-legged jumps. Energy consumption is high. Cardiovascular exercise effect is also good. But for some seldom exercise and overweight people and in the initial stage of learning. It may be too much exercise and too much stimulation of the heart and lungs can not accept. In addition. Excessive jumping makes the lower limbs hit the ground too much. It is easy to cause injuries to the joints of the lower limbs and the spine. However, Lemay lesmills' High Impact Aerobics in New Zealand reduces the safety of the workout to a level that is even lower than that of Low Impact Aerobics. So this is the Lemay cardio craze started by sports safety!
II. Low-impact aerobics
The concept of low-impact aerobics is aimed at the development of injuries caused by the impact of aerobics movements. The so-called low impact. The main thing is to delete the jumping action of both feet off the ground at the same time. Replaced by other rhythmic gymnastics movements in which the feet do not leave the ground at the same time. Low kicks. Big step. Left and right rotations. Back and forth lunges. Even if there are jumping and kicking movements. Not more than 4 times in a row. Due to the reduction of lower limb large muscle group activities. Upper limb activities should be increased accordingly. And even strengthen the activities of the trunk muscles. This will make up for the lack of exercise.
Low-impact aerobics can reduce the chance of injury. So it has replaced the high-impact exercise. Although low-impact movements are more moderate. But because the exercise lasts 15 to 30 minutes. Therefore, it can maintain the intensity of the exercise (60%-80% of the maximum heart rate)
The difference between aerobic exercise and aerobics
The English word [AEROBICS] means [aerobic] or [aerobic participation]. In fact. Aerobic exercise in addition to the main oxygen involved in energy supply. It also requires the participation of major muscle groups throughout the body. Exercise is continuous for a long period of time (generally greater than 12 minutes) and is rhythmic. Aerobic exercise can exercise the heart. Lungs. It enables the cardiovascular system to deliver oxygen to the body more efficiently. Rapidly transfers oxygen to all parts of the body. With regular aerobic exercise. The heart becomes healthier. Developed. It has a higher per-pulse output. Oxygen supply to each part of the body does not require a high pulse rate. A person with good aerobic fitness can participate in longer periods of intense aerobic exercise. He or she also recovers faster from exercise.
Aerobics (aerobics) is a fitness exercise with [aerobic exercise] characteristics. That is, in the music accompaniment. Can exercise the whole body fitness exercise. It must also be a continuous exercise time of at least 12 minutes or more. But radio exercises. Workplace exercises are not aerobics. They are only aerobics. Broadcasting. The workout effect of the interval is not as great as that of aerobics.