What exercises do anaerobic exercise typically consist of?

Exercise with high intensity, high amount of exercise, and short duration is generally anaerobic exercise.

Such as 100 meters, 200 meters sprint, 100 meters swimming, high jump, weightlifting, push-ups.

Quick sit-ups.

horizontal bars and parallel bars, etc. The main function of anaerobic exercise is to exercise bones, muscles, joints and ligaments, and play a role in strengthening muscles and bones. Aerobic or anaerobic exercise is not simply divided according to the exercise program, but according to whether the energy for muscle contraction during exercise comes from aerobic or anaerobic metabolism.

The difference between aerobic and anaerobic exercise is the nature of the exercise itself. Aerobic exercise is a long-lasting exercise and is the most effective and scientific way to maintain overall physical and mental health. It refers to long-lasting movements designed to enhance the body's absorption, transport, and utilization of oxygen.

Throughout exercise, the body inhales approximately as much oxygen as it needs. Its exercise is characterized by low intensity, fast rhythm, not easy to interrupt, long duration, easy to adhere to, and convenient. Such campaigns include:

Walking, running, cycling, swimming, marathon running, cross-country skiing, playing tennis, and more. In bodybuilding training, rhythmic gymnastics, treadmills, climbing machines, rowing machines.

Ski machines, pullers and other equipment are aerobic and metabolic exercises.

Anaerobic exercise is a type of strength exercise. Throughout exercise, the body inhales less oxygen than it needs. It is characterized by high exercise intensity, explosive power, and short duration.

This sport includes: weightlifting, powerlifting, sprinting and swimming, throwing in athletics, and many more. In addition, some bodybuilding programs are also anaerobic exercises.

In general, it's best to do anaerobic exercise every other day, which is three to four times a week, and don't exercise the same muscles every time.

According to the amount of training, pectorals, backs, quadriceps.

Large muscle groups such as shoulder muscles should generally recover after 48 hours of training.

Small muscle groups, such as second, third, and second degree muscles, should recover fully after 72 hours. Therefore, it is best to determine the exercise time according to your own body signals. The main function of anaerobic exercise is to exercise bones, muscles, joints and ligaments, strengthen muscles and bones, and prevent and treat cervical spondylosis.

Intervertebral disc herniation and osteoporosis.

High-intensity training, increased muscle strength, high jump, throwing, tug-of-war, running, pull-ups, sit-ups, mountain jumps, etc., these sports are anaerobic exercises.

Strength training, running, push-ups, sit-ups, sprinting, strenuous exercise without oxygen, at this time will cause damage to the body, such high-load and high-intensity training, the body will have a lot of problems.

These include some of the more exercise-intensive exercises, such as sprinting, swimming, high jump, push-ups, and sit-ups, which are mainly designed to enhance the body, but also to promote bone development.

Tug-of-war, high jump, long jump, push-ups, sprinting, and many other sports are anaerobic exercises. It is very helpful for our body.

Anaerobic exercises include cycling, weightlifting, running, long jump and planks, as well as push-ups and burpees.

Anaerobic exercise usually includes sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, long muscle contraction training, etc.

According to the state of substance metabolism in the body, exercise can be divided into "aerobic exercise" and "anaerobic exercise".

Aerobic exercise refers to the exercise carried out under the condition of sufficient oxygen**, that is, during the whole exercise, the oxygen inhaled by the human body is equal to or similar to the demand, and the physiological equilibrium is reached. Aerobic exercise usually refers to general exercise with low intensity, slow pace, heart beating not too fast after exercise, and slow breathing, which can generally last for a long time, and exercise that can last 30 minutes or more is generally aerobic exercise. For example, walking, tai chi, etc., the intensity of aerobic exercise is generally moderate or slightly higher than moderate intensity.

Anaerobic exercise refers to intense, fast-paced, heartbeat up to about 150 beats per minute after exercise, and shortness of breath, such as fast running, highly confrontational ball games, etc.

Diabetics are advised to use aerobic exercise when exercising. Whether it is aerobic exercise can be judged according to heart rate (patients with sinus node disease or heart conduction system problems cannot rely on heart rate to determine), and can be simply distinguished according to the number of heart beats per minute, close to or greater than 150 minutes of heart rate Exercise is mostly anaerobic exercise. The appropriate heart rate for aerobic exercise is generally between (220-age) (50%-70%).

Aerobic exercise can enhance cardiorespiratory endurance, improve respiratory and cardiac function, improve the body's resistance to disease, anti-aging, increase fat burning, improve insulin sensitivity, and help with blood sugar control.

Common aerobic activities include: walking, brisk walking, jogging, skating, swimming, cycling, skipping rope, dancing, rhythmic gymnastics, and ball games with general confrontation.

The concept of anaerobic exercise mainly refers to the evolution of the anaerobic metabolic function system, specifically refers to the exercise of human muscles in the metabolic state of anaerobic function, and most of the exercise is high load intensity, instantaneous new strength, so the time to eliminate fatigue is relatively slow. The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low, and this exercise will produce too much lactic acid in the body, resulting in muscle fatigue and inability to exercise for a long time. So, after doing a standard anaerobic workout, the muscle soreness will last for a few days before it goes away.

Common anaerobic sports include: short meter running, weightlifting, cycling, swimming, long jump, planks, push-ups, muscle training, and more. Anaerobic exercise is relative to aerobic exercise.

During exercise, the body's metabolism is accelerated, and accelerated metabolism requires more energy to be consumed. The body's energy is obtained through the catabolism of sugars, proteins, and fats in the body. When the amount of exercise is not large, such as jogging, dancing, etc., the body's energy is mainly due to the aerobic metabolism of sugar.

Anaerobic exercise is to use high-load-intensity and instantaneous exercise to make the sugar in the body carry out anaerobic exercise, and generate huge energy to maintain this exercise, so as to achieve the effect of burning fat and increasing muscle. Because of these two characteristics, anaerobic exercise is usually short-lived, and lactic acid is produced during exercise, so there will be muscle soreness and shortness of breath after exercise. Common anaerobic exercise programs are:

Sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving.

Moving, lifting weights, and high-intensity exercise with a short burst of nature are all anaerobic. No matter what kind of squat it is, it is related to lifting heavy objects.

Specifically, it refers to the exercise of human muscles in the state of anaerobic function metabolism, such as push-ups, sit-ups, dumbbell lifts, etc.

Swimming, running, and skipping rope are all cardio exercises! Strength training is anaerobic exercise!

This refers to the need for sufficient intensity of exercise, and then the production of lactic acid, through this method to exercise a person's body, improve exercise strength, improve speed, ability.

It refers to the exercise that improves strength and speed, builds muscle mass, and improves ability, which is a kind of exercise with a high load.

Anaerobic exercise refers to some exercises with a very large amount of exercise, and in the process of exercise, the intake of oxygen is relatively low.

Common anaerobic exercises are: short-distance running, weightlifting, throwing, high jump, tug-of-war, muscle strength training, etc., anaerobic exercise can enhance muscle strength, improve the body's adaptability, and is the main increase in muscle.

Gym anaerobic exercise program:

Weightlifting In fact, "weightlifting" is also a good way for women to feel sorry for fitness, and Shan Chun is able to tighten the skin and **. Your goal may not necessarily be Morihashi, in fact, when you start lifting weights, you may start by a little bit heavier, but don't be afraid, because you're gaining muscle, and it's going to weigh more than the fat you burn.

2.Push-ups, with both hands on the ground, forefeet on the ground, legs straight, elbows bent, body down, elbows straight, body up. Keep your body straight and don't slump over during the process.

3.Dumbbell exercise essentials: Hold a bottle of mineral water filled with water in one hand, or 1 3 kg of lightweight dumbbells, bend your elbows at right angles, lift the mineral spring horizontally to the front of your body and then put it down, repeat the movement at least 20 times, the faster the speed, the better the effect.

4.Squat, stand with your back straight and your feet about shoulder-width apart, with your hands behind your neck. Hold your breath and squat down slowly, preferably for 10 to 30 seconds, the slower the better.

Then slowly stand up in the same way, repeat squatting, standing up at least 10 15 times, adjusting breathing and resting.

5.Curl your abdomen, lie flat on the ground, bend your knees 90°, and rest your feet flat on the ground. Cross your hands in front of your chest or next to your ears, sink your shoulders and abdomen, tuck your lower jaw slightly, go up to your shoulder blades off the ground, fix your waist, and go down to your shoulder blades flat on the ground, exhale upwards and inhale downwards, one up and down at one time, a group of 20.

6.Plank with your body in a prone position, with your elbows bent and shoulders and elbows vertical, your toes on the ground, your body off the ground, your toes and forearms supporting your weight, straightening your torso, keeping your head and shoulders, hips, and ankles on the same plane, tightening your abs and pelvic muscles, looking at the ground with your eyes on the ground, and keeping your breathing even. Each set lasts sixty seconds and trains four sets at a time, with no more than 20 seconds between each set.

1. Common anaerobic exercise items include: sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, muscle strength training (long-term muscle contraction), etc., anaerobic exercise is relative to aerobic exercise, and the oxygen intake during exercise is very low. Due to the excessive 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".

2. Anaerobic exercise refers to the high-speed and vigorous exercise of 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 eliminate dust and lead is also slow.

3. The biggest feature of anaerobic exercise is that the oxygen intake 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. If you want to make your body stronger, you can go to the gym and participate in anaerobic exercises. However, when exercising, it is best to follow the guidance of a fitness trainer and choose a training plan that works for you.

Anaerobic exercise, like aerobic exercise, is a common exercise in our daily lives. It's just that people prefer light aerobic exercise, and there are still many unclear concepts about anaerobic exercise. Aerobic exercise refers to the exercise carried out under the condition of sufficient oxygen supply, that is, during the whole exercise, the oxygen inhaled by the human body is equal to or similar to the demand, so as to achieve a physiological equilibrium state.

Aerobic exercise usually refers to the general exercise with low intensity, slow pace, slow heartbeat, and slow breathing after exercise, which generally lasts for a long time and lasts more than 30 minutes.

Such as walking, tai chi, etc. , the intensity of aerobic exercise is generally moderate or slightly higher than moderate intensity. Aerobic exercise requires a lot of breathing air and is a great exercise for the heart and lungs to enhance lung capacity and heart function.

However, when people are doing strenuous exercise, such as a 100-meter run, when they start, they inhale oxygen too late to reach the cells to participate in the "burning" activity. That is, oxygen has not yet worked.

The movement is over. In the process of using oxygen, there is a considerable time difference that determines the intensity and shortness of the exercise, becoming anaerobic exercise. For example, the 100-meter sprint, the 200-meter dash, the 100-meter swim, and weightlifting are all anaerobic or anaerobic exercises, mainly according to the metabolic mode in the human body during exercise.

When doing aerobic exercise, the body uses aerobic breakdown metabolism. During exercise, the human body is in an oxygen-rich environment, consuming sugars, fats, and amino acids to produce the energy the body needs.

In anaerobic exercise, sugar is consumed primarily for energy, not fat and protein. Whether a training session has the best effect has nothing to do with whether it is aerobic or anaerobic. The key is whether training can help you burn energy more efficiently.

During aerobic exercise, the sugar, fat, and protein accumulated in the body will be oxidized by oxygen, and the proportion of fat energy in aerobic exercise is relatively high. As a result, many people can do so by running and swimming. Usually, when we talk about **, we often recommend aerobic exercise because it is relatively less intense and easier and safer for beginners.

However, this does not mean that the absence of oxygen is not suitable**.

If you do anaerobic exercise alone for a long time, the body will have fewer and fewer muscles and not enough muscle support. After stopping exercise, it's easy not to pay attention**. However, if you only use anaerobic exercise for muscle training, the fat in your body will become fat and strong.

The best way to exercise is to combine the two ways later.