Exercise is good for health. Among all sports, it can be roughly divided into aerobic exercise and anaerobic exercise. In the process of losing weight, many friends like to take part in anaerobic exercise. So what are the anaerobic exercises?
1, what are the anaerobic exercises?
Common anaerobic sports are: weightlifting, sprinting, middle and long distance running, throwing, high jump, long jump, wrestling, tug-of-war, muscle strength training and so on. Also known as strength movement. The energy required for anaerobic exercise is mainly provided by decomposing blood sugar, which is generally of high intensity and short duration. The heart rate during exercise is about 170- 180 beats/min. Oxygen is not required to participate in the energy supply process.
2. What is anaerobic exercise?
Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly an exercise with high load intensity and strong instantaneity, which is difficult to last and the time for fatigue elimination is slow.
The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise. In fact, a large number of intermediate metabolites such as pyruvate and lactic acid will be 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.
3. What are the benefits of anaerobic exercise?
3. 1, burning calories
Anaerobic exercise builds muscles and increases their strength, volume and endurance. At the same time, burn calories for the body. Aerobic only directly decomposes fat in a large proportion after 40 minutes of exercise.
3.2, sculpture.
Many people who lose weight through aerobic exercise have lost a lot of fat, but they are really lazy. This is because their muscle mass is insufficient, and their meat can't become thin and moist. But anaerobic exercise can solve this problem.
3.3, promote basal metabolism
Anaerobic exercise slightly promotes muscle growth. The more muscles, the more energy the body consumes to maintain muscles, and the stronger the basal metabolism.
3.4, enhance immunity
The static metabolic rate will increase within a few hours after anaerobic strength training. Research shows that after anaerobic exercise (strength training, sprint, weightlifting, high jump, tug of war, etc.). ), the repair of injured muscles and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, improve the metabolic rate of muscle and improve the immunity of the body.
3.5, prevention of osteoporosis
Doctors suggest that anaerobic exercise should be the main way to prevent osteoporosis and osteomalacia. According to the research, aerobic training has little effect on increasing bone density, while strength training belonging to anaerobic exercise has a better effect on increasing bone density and can effectively reduce the risk of osteoporosis.
How to master the intensity of anaerobic exercise
My heart beats faster during exercise but I don't feel chest tightness; You can whistle while running without breathing; Slightly sweating half an hour after running, not tired; I don't feel tired the next day after exercise. If there are symptoms such as shortness of breath, dyspnea, chest pain and chest tightness during exercise, it is likely to be a manifestation of insufficient blood supply to the heart or poor lung function and insufficient vital capacity.
It is suggested that people with "three highs" and potential coronary heart disease should evaluate the intensity and safety of exercise by calculating heart rate or doing exercise electrocardiogram before starting regular exercise, because exercise in these high-risk groups often induces myocardial ischemia. When you run out of breath, you can no longer whistle. This is a sign of excessive strength. After running, your heart will soon be calm. This kind of exercise is moderate. If your heart beats too fast half an hour or at night after exercise, you should pay attention to your exercise intensity and amount. If exercise affects the next day's life and work and you feel very tired, you should reduce the amount and intensity of exercise.
What should I pay attention to in anaerobic exercise?
1, choose the exercise that suits your intensity.
Many fitness-loving friends basically choose anaerobic exercise blindly. In fact, everyone should choose appropriate intensity exercise according to their physical condition, instead of blindly pursuing muscles, choosing excessive intensity exercise is easy to bring harm to the body. Normal people choose moderate intensity exercise just right.
2. Master the exercise time.
If you want to see the effect of anaerobic exercise, then you must master the exercise time of each exercise. Each exercise time shall not be less than 30 minutes. The exercise process should be gradual, from jogging to strenuous exercise, so that your body can adapt quickly.
3. Keep exercising.
The intensity of anaerobic exercise is so great that many people will not try it again after trying it once or twice. In fact, if you want to see the effect, you should insist on exercising instead of giving up halfway. Although muscle aches after each exercise will make you feel uncomfortable, when your body adapts, these discomfort will disappear.
Step 4 replenish water at any time
Anaerobic exercise consumes a lot of functions. This kind of explosive exercise in a short time will consume a lot of physical functions once it is completed, so you should replenish yourself with enough water at any time during the exercise. Avoid dehydration due to lack of water.
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