How to build muscle during anaerobic exercise and what is the role of anaerobic exercise Can anaerob

Common anaerobic sports include: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training, etc. Anaerobic exercise refers to the high-speed and strenuous exercise of the muscles in a state of "lack of oxygen".

Anaerobic exercise is mostly load-intensive and instantaneous, so it is difficult to last for a long time, and the time for fatigue to disappear is slow. The biggest characteristic of anaerobic exercise is that the uptake of oxygen during exercise is very low.

Due to the speed and explosive power, the sugar in the human body does not have time to be decomposed by oxygen, and has to rely on "anaerobic energy". This exercise produces too much lactic acid in the body, which causes muscle fatigue that cannot last long, muscle soreness after exercise, and shortness of breath.

The first stage: basic quality training.

Train 2-3 times a week for about 60 minutes each time for 1-3 months.

10-minute warm-up;

30 minutes of strength training, training the whole body;

20 minutes of aerobic.

Stage 2: Muscle Gain Phase.

Train 3-5 times a week for 60-90 minutes for 6-36 months (depending on how satisfied you are with your muscle development).

10 minutes warm-up + 50-60 minutes strength training + 20 minutes stretching.

In addition, 40-60 minutes of aerobic training is scheduled separately once a week.

Stage 3: Shaping Stage.

If you feel that you have basically reached your goal, you can arrange it into a normal fitness program

Train 3-5 times a week for 60-90 minutes.

Thereinto. 10-minute warm-up;

40-minute strength training.

20 minutes of aerobic.

20 minutes stretching.

If you want to become an easy-to-lose physique, you should practice more anaerobic exercise, and muscle gain is the best choice.

If you want to **, it is anaerobic exercise plus aerobic exercise, so that the effect will be good, so what is the effect of anaerobic exercise, can anaerobic exercise increase muscle, let's take a look.

What does anaerobic exercise do.

Anaerobic exercise, which does not burn fat very much, but can build muscle and increase muscle mass. Even if you don't exercise, your muscles will still consume energy to maintain your body temperature and body function, so the higher your muscle content, the better your basal metabolism will be, and you will be able to become a lean physique.

Can anaerobic exercise build muscle.

The best way to increase muscle mass in all anaerobic exercise is muscle building, because increasing the burden on muscles will produce lactic acid and other substances stored in the muscles, and the brain will receive this instruction and secrete growth hormones that promote muscle formation.

Is anaerobic exercise harmful to the human body.

The biggest characteristic of anaerobic exercise is that the uptake of oxygen during exercise is very low. Due to the speed and explosive power, the sugar in the human body does not have time to be decomposed by oxygen, and has to rely on "anaerobic energy".

This kind of exercise will produce too much lactic acid in the body, resulting in muscle fatigue that cannot last long, feeling muscle soreness and shortness of breath after exercise. In fact, a large amount of intermediate metabolites such as pyruvate and lactic acid are produced during digestion, which cannot be eliminated by respiration. These acidic products accumulate in cells and blood, becoming "fatigue toxins", which can make people feel tired, weak, muscle aches, breathing, rapid heartbeat, arrhythmia, and in severe cases, acidosis and increase the burden on the liver and kidneys.

What are the common anaerobic exercises.

Common anaerobic sports include: sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, strength training (prolonged muscle contractions), etc.

Yes. There are two main types of daily exercise: strength and aerobics. Most thin people have low cardiorespiratory fitness and need to be strengthened by aerobic exercise.

Recent studies have found that resistance training combined with aerobic exercise 2-3 days a week has a better muscle-building effect than strength training alone. Moderate weekly aerobic exercise plus strength exercises can have the effect of both internal and external training.

Proper aerobic energy can help you improve the body's cardiopulmonary function, enhance endurance, health index, etc., so as to improve the overall training intensity, a healthy body is the premise of muscle gain, if you only pay attention to muscle circumference and do not pay attention to cardiopulmonary function, then your muscle building training will also be limited, the most common is that the cardiopulmonary capacity can not adapt to the increasing intensity of muscle building training, and the physical fitness can not support when the training content of the day is not completed, and after increasing the cardiopulmonary function, your muscle building training intensity can also increase.

Aerobic exercise can allow you to eat more, control sebum, and avoid gaining muscle and gaining weight.2 In the process of gaining muscle and gaining weight, it will cause fat gain due to excessive calories, so aerobic exercise can help you burn excess calories Although muscle gain and fat loss cannot be carried out at the same time, it is still possible to reduce fat accumulation.

The most direct is to do a short period of low-intensity aerobic (about 20 minutes) after muscle-building training, such as jogging, brisk walking, cycling, etc., as a post-training relaxation and adjustment.

Separate aerobic exercise and muscle-building training, do aerobic exercise alone-day, 30-40 minutes each time, 2-3 times a week, you can choose jogging, skipping rope, swimming, cycling, etc.

For those who don't have enough time, you can choose HIT (high-intensity interval training) instead of aerobic exercise, and also separate HIIT from muscle-building training, 2-3 times a week.

I think that the impact I think muscle building and nutritional aerobic exercise are not contradictory, you can't just think about muscle gain, aerobic exercise or cardiopulmonary exercise. Therefore, muscle building and aerobic exercise should be carried out at the same time, not only for bodybuilding, but also for good health.

Aerobic exercise is the main one, and anaerobic exercise is muscle gain.

If you do it at the same time, you should do anaerobic training followed by aerobic training. Because after aerobic training, the contraction and stretching ability of the muscles decreases, and the exercise capacity decreases, at this time, anaerobic strength training will feel inadequate, muscle control is poor, and sports injuries are prone to occur.

Here are three principles for you:

1. Aerobic exercise can improve cardiopulmonary function and increase capillary opening, which will lay a good foundation for muscle gain;

2. Too much aerobic exercise will consume a lot of calories, which hinders muscle growth to a certain extent;

3. If aerobic and anaerobic are in the same training session, it should generally be anaerobic in the front and aerobic in the back.

Based on the above principles, if you are a beginner, it is recommended to roughly divide the training into 3 stages:

The first stage: basic quality training.

Train 2-3 times a week for about 60 minutes each time for 1-3 months.

10-minute warm-up;

30 minutes of strength training, training the whole body;

20 minutes of aerobic.

Stage 2: Muscle Gain Phase.

Train 3-5 times a week for 60-90 minutes for 6-36 months (depending on how satisfied you are with your muscle development).

10 minutes of warm-up + 50-60 minutes of strength training + 20 minutes of stretching, plus 40-60 minutes of aerobic training once a week separately.

Stage 3: Shaping Stage.

If you feel that you have basically reached your goal, you can arrange it into a normal fitness program

Train 3-5 times a week for 60-90 minutes.

10 minutes to warm up.

40-minute strength training.

20 minutes of aerobic.

20 minutes stretching.

DAO training cycle.

Practice five times a week, rest for two days, and eat for one day. Aerobic arrangement:

Muscle training, chest, shoulders, back, legs, hips, abdomen, arms. Anaerobic arrangement: running.

1.Jog on the treadmill for 10 minutes to warm up. 2.

Stretch the muscles you want to work (use a static stretch). 3.Eat small, frequent meals, eat more slowly, eat more vegetables and whole grains, drink plenty of water, and limit the intake of high-calorie foods.

Lemon loves beauty.

Girls generally do strength exercises with light weights and a lot of weight, followed by 40 minutes of aerobic exercise after strength exercises. Of course, these need to be determined according to your physical fitness.

Don't do squats with sit-ups and small dumbbells.

Whether it should be combined with aerobic while gaining muscle depends on the individual's physique.

If you have a lot of body fat, you can do 20 minutes of cardio after strength training, which will increase muscle and lose fat at the same time.

However, if you have less fat, it is not recommended to do too much aerobics, because aerobic will increase muscle consumption, and you are not optimistic about muscle gain.

Muscle-building training requires a certain amount of aerobic exercise, of course, it can not be too long. After each strength training, you can do about 30 minutes of aerobic exercise, which can relax the muscles, relieve the soreness of the muscles the next day, reduce a certain body fat content, and improve cardiopulmonary function.

Most muscle-building exercises are anaerobic and can increase skeletal muscle and also improve the mass of deep muscles. Aerobic exercise, on the other hand, is the opposite of anaerobic exercise, where high-intensity aerobic exercise burns not only fat but also muscle. But aerobic can be a good exercise of a person's cardiopulmonary function, from ancient times to the present, the word "strength" originally has two meanings, one is force, the other is qi, if you want to have higher strength, cardiopulmonary function must also keep up.

This is why some people are big, but the strength is not as large as the thin people, simply said that the force is the muscle carrying capacity, the pure strength, qi is the cardiopulmonary function, whether it can provide higher oxygen content to the muscles.

Is aerobic exercise necessary during the bulking phase, and does aerobic exercise reduce muscle? After reading it, you will understand.

Do little, or even no aerobic exercise, which breaks down muscles.

Do you have a need to do it?