aerobic exercise
Human movement needs energy. If energy comes from aerobic metabolism (oxidation reaction) in cells, it is aerobic exercise. But if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic metabolism, full oxidation of 1 mol glucose can produce 38 ATP (energy unit) energy; However, in anaerobic fermentation, 1 mol glucose only produces 2 ATP. During aerobic exercise, glucose metabolism produces water and carbon dioxide, which are easily excreted through breathing and are harmless to human body. However, a large number of intermediate metabolites such as pyruvate and lactic acid are 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.
Does light exercise count as aerobic exercise
Light exercise is not aerobic exercise, nor can it achieve the purpose of exercise. Only when aerobic exercise reaches a certain intensity can we exercise the cardiopulmonary circulation function and improve people's physical strength, endurance and metabolic potential, which is the most valuable exercise. In other words, aerobic exercise is meaningful only if it reaches or approaches the upper limit. The limit of this upper limit is different for everyone.
How to master the essentials and scales of aerobic exercise
● Warm-up before exercise. Before every exercise, you need to have a warm-up process, that is, to prepare for activities, to move joints and ligaments, and to stretch the muscles of limbs and back. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise.
● Close to but not exceeding the "bull's-eye rate" Generally speaking, the bull's-eye rate is 170- age. If you are 60 years old, the bull's eye rate is170-60 =110 (times/minute). You can count your pulse at any time when you are exercising. If the heart rate is controlled below 1 10 beats/min, the exercise intensity is appropriate. Of course, this refers to healthy athletes, except the infirm. If the heart rate is only 70 ~ 80 beats/min during exercise, which is far from the bull's-eye rate, it means that the exercise standard of aerobic exercise has not been reached.
● Self-feeling Self-feeling is an important indicator to master the amount and intensity of exercise, including mild shortness of breath, feeling a little heartbeat, slight fever, reddish complexion and sweating, indicating moderate exercise; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit. If your exercise stays at the level of "face-deadening, heart-beating" and your heart rate is too far from the "bull's-eye rate", it means that your exercise can't achieve the purpose of enhancing your physique and endurance, and you need to add more.
● Duration: The average healthy person should have no less than 20 minutes of aerobic exercise each time, and it can be as long as 1 ~ 2 hours, mainly depending on personal physique. Aerobic exercise can be carried out 3 ~ 5 times a week, too little can not achieve the purpose of exercise.
Aftersickness is the discomfort after exercise, and it is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, so we have to reduce the amount of exercise next time.
● Step by step This is the basic principle of all exercises. Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All of the above should be gradually increased within the scope of personal adaptability, so don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise. It's best to see a doctor and have a comprehensive physical examination before exercise. Doctors will prescribe specific aerobic exercise according to individual conditions, and then exercise according to the prescription.
How to grasp the scale of aerobic exercise
It is said that aerobic exercise has many benefits, but many people don't know what aerobic exercise is and how to grasp the scale of aerobic exercise.
Aerobic exercise, as its name implies, is to exercise under aerobic metabolism, and consume excess fat in the body through exercise to achieve the purpose of losing weight.
The pre-stored ATP energy of human body can only last 15 seconds, and it will be used up after running 100 meters. 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 blood sugar required for this exercise is provided by starch, so you can't burn fat. This is not aerobic exercise, and it is not good for losing weight.
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, in the next 400 meters, blood sugar, blood fatty acids and blood amino acids must be synthesized to provide energy, while blood sugar is supplied by starch decomposition, blood fatty acids are supplied by fat decomposition, and blood amino acids are supplied by protein decomposition. This whole process needs oxygen, that is, oxygen burns starch, fat and protein to produce heat energy ATP, which supplies the heat needed in the later stage of exercise. This is aerobic exercise.
Running 800 meters or 1500 meters, swimming 200 meters or 400 meters, boxing and other sports all need oxygen to start burning starch, fat and protein, so the later stage of this kind of sports is aerobic exercise. As aerobic exercise, the heart rate is generally 65,438+0, 30 beats/min. Burn starch about five minutes before exercise. The longer you exercise, the more fat you burn. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat. If you don't go on a diet, even if you do aerobic exercise for an hour, you can only burn the starch and fat in food, but not the fat accumulated in the human body, which is useless for losing weight. After dieting, an hour of aerobic exercise has a chance to burn body fat.
What is aerobic exercise?
Aerobic exercise simply refers to any rhythmic exercise with long exercise time (about 15 minutes or more) and moderate or above exercise intensity (75% to 85% of the maximum heart rate).
The purpose of aerobic exercise is to enhance cardiopulmonary endurance. During exercise, because muscle contraction needs a lot of nutrition and oxygen, the number of heart contractions increases, and the amount of blood pumped out each time is more than usual. At the same time, the demand for oxygen has also increased, the number of breaths is more than normal, and the degree of lung expansion is also greater. Therefore, when the exercise continues and the muscles contract for a long time, the heart and lungs must strive to provide oxygen to the muscles and take away the waste in the muscles. And this constant demand can improve the endurance of the heart and lungs. With the increase of cardiopulmonary endurance, the body can engage in longer or higher-intensity exercise, and it is less likely to get tired.
Exercise can be divided into aerobic exercise and anaerobic exercise. Accurately speaking, aerobic exercise should be called aerobic metabolic exercise, and anaerobic exercise should be called anaerobic metabolic exercise. These two kinds of sports have their own uses.
As we all know, automobile engines work by burning gasoline, thus generating power.
The combustion of gasoline is inseparable from oxygen, so we can also call the work of the engine aerobic exercise. Similarly, human beings burn fuel when they exercise. The "fuels" of human beings are sugar, protein and fat. These "fuels" of mankind are stored in human cells. When you exercise, you will consume these "fuels" to gain motivation.
Just as an engine burns gasoline, human beings also need oxygen to support combustion when burning "fuel" (that is, oxidation). People breathe heavily during exercise, so that oxygen in the air enters the blood circulation system through alveoli, and then flows into the tissues and cells of the whole body with arterial blood flow. This is a long process.
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.
When people are doing strenuous and short-term sports, such as 100 meter race, the world-class elite sprinter has passed the finish line in about 10 second, but the oxygen he inhaled at the start has not yet reached the cells to participate in the activity of "burning" glucose, which means that the oxygen has not yet worked and the sports have ended.
In the process of using oxygen, there is a considerable time difference, which determines that intense and short-term exercise becomes anaerobic exercise. When you exercise long enough, oxygen has dissolved into jogging, and the glucose in your body is fully "burned" and converted into new energy. Such exercise is aerobic exercise.
Aerobic exercise requires a lot of breathing air, which is a good exercise for the heart and lungs and can enhance vital capacity and heart function.
Patients with type II diabetes, obesity and fatty liver must do aerobic exercise. People with arrhythmia and arteriosclerosis of the heart and brain, and the elderly should also do aerobic exercise. If it is to strengthen muscles, keep fit and prevent disc herniation, cervical spondylosis, osteoporosis and osteomalacia, then people should do anaerobic exercise.
aerobic exercise
Long-term low-intensity exercise characterized by aerobic consumption of body fat
Aerobics comes from Greek, which means air plus life. The word "aerobic exercise" appeared much later than the exercise itself. Although each of the four Chinese characters that make up this word is familiar, there will be many misunderstandings when combined. I once heard someone pointing to "aerobic exercise" and asking "What is anaerobic exercise?"
Aerobic exercise is in the ascendant in China. Most people know it through the date number of the bodybuilding coach on TV programs, such as "move your arms and kick your legs". In fact, it is far from such a set of stylized actions. Aerobic exercise is a set of exercise systems that do some proper physical exercises to make the body use oxygen more effectively and improve its function. An article in the New Yorker from 65438 to 0969 said: "After aerobic exercise, his heart and lung function improved obviously." It seems that aerobic exercise has been paid attention to for a long time in the west.
Aerobic exercise is not like strenuous exercise such as football and tennis, and the body often consumes physical strength in the absence of oxygen. In the wave of fitness at the end of the century, people turned their attention to aerobic exercise, which seems to have a way to achieve slimness and health at the same time.
The old lady who gets up every morning for boxing, doing exercises and running doesn't know that she is doing aerobic exercise, but the fashionable woman who lies on the sofa reading fashion magazines and yearning for aerobic exercise is often Ye Long.