Aerobic running refers to low-intensity, rhythmic exercise, which lasts for a long time (about 30 minutes or more) and has moderate or upper intensity (60% to 80% of the maximum heart rate).
Common aerobic exercise programs are
Walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, doing fitness dance, skipping rope/doing rhythmic gymnastics, basketball, football and other ball games. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted continuity and long time. Compared with explosive anaerobic exercises such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, lasting more than 5 minutes, and there is spare capacity.
The difference between aerobic running and anaerobic running is that
1, different heart rates
When doing aerobic exercise, people's heart rate is generally between 60 and 80, while anaerobic exercise will reach 170~ 180 minutes, and the heart rate is relatively fast. Exercise whatever you can accept. If you are sick, it is not recommended to do too much anaerobic exercise, and you can do aerobic exercise appropriately.
2. The required energy is different.
When practicing aerobic exercise, protein, starch and fat in the body are mainly oxidized. The energy required for anaerobic exercise is provided by sugar, not fat and protein, so after a period of exercise, muscle aches will occur. It is normal for muscles to feel sore. You can continue to practice without stopping exercising, but if you are really tired, you can take a day off before exercising.
3. The duration is different
Aerobic exercise is easier to persist, because the intensity of aerobic exercise is very low, so it lasts for a long time. Anaerobic exercise is different. This kind of exercise is hard to stick to. If you persist for about a minute, your muscles will feel very tired. However, after you persist, you won't be so tired when you exercise next time, but you will feel very relaxed.
The benefits of exercise
The real meaning of life lies in exercise, because exercise can make the cells of the body move and make the body healthier. Exercise can speed up metabolism, prevent diseases and improve physical fitness and resistance.
When you exercise, you'd better choose to do it in the morning. The air is better in the morning. After exercise, you will be awake all over and feel happy. If you have no time in the morning, or you are in a hurry, you can exercise in the evening. In fact, exercising at night also has many benefits. Generally, exercising at night will still consume your fat all night and improve your sleep quality.