If I only do anaerobic exercise and don t run, what will be the long term effects?

If you don't run for a long time, then only do anaerobic exercise, you will find that the muscles will become very strong, but the physical fitness is very poor, and you will be out of breath when you walk a few steps, which will cause a serious sense of weight bearing in this muscle, the second point, do anaerobic exercise for a long time, do not do running exercises, then the body's metabolism can not run normally, then the fat accumulation in the body will be very serious.

Decreased lung capacity. Doing anaerobic exercise without running will lead to a decline in lung function, which can easily lead to respiratory diseases.

Muscle hypertrophy, poor physical fitness, poor cardiopulmonary fitness, poor coordination, and poor explosiveness can have a negative impact on the most basic sports performance. I was obsessed with leg training for ten months, only practicing deadlift squats and lunges, and then I ran out a little leg soreness, arch pain, calf weakness, and I felt like I was going to fall.

Squats can also exercise lung capacity, I have been anaerobic for a year, I have not run for 20 years after graduating from school, one day on a whim, I ran 400 meters and 800 meters, and my grades were better than when I was in school before, and I didn't feel very tired and wheezing after running, 7 I didn't have sore legs and feet the next day, and my legs hurt for a few days when I ran 50 meters before.

In the case of nutritional standards, the tissues and muscles of the parts that have reached anaerobic exercise will tear and grow new muscles, and the fat in the body will continue to accumulate in the body because it has not been burned by aerobic exercise, and the body fat will grow normally.

It doesn't affect you, but running or something like that can damage your joints.

Running is also divided into anaerobic and aerobic. Running fast is anaerobic.

Anaerobic exercise. When glucose is metabolized, water and carbon dioxide are produced.

It can be easily excreted from the body by breathing, and it is harmless to the human body. However, during digestion, a large amount of intermediate metabolites such as lactic acid is produced, which cannot be eliminated by respiration.

These acids accumulate in cells and blood, known as "fatigue toxins", which can cause fatigue, muscle aches, breathing, rapid heartbeat, and arrhythmias.

In severe cases, acidosis occurs.

and increase the burden on the liver and kidneys. So after anaerobic exercise, people will always be exhausted, and muscle soreness will last for a few days before disappearing.

The main ways of energy supply for aerobic exercise:

Common aerobic exercises are: yoga.

Walking, jogging, skating.

Swimming, cycling, tai chi, fitness dance, rhythmic gymnastics, etc.

The human body needs energy for exercise, and if the energy comes from the aerobic metabolism (oxidation reaction) in the cell, it is aerobic exercise; But if the energy comes from anaerobic digestion, it is anaerobic exercise. During aerobic metabolism, fully oxidizing 1 molecule of glucose can produce 38 ATP energy; Whereas, in anaerobic digestion, 1 molecule of glucose produces only 2 ATPs.

During aerobic exercise, glucose is metabolized to produce water and carbon dioxide, which can be easily excreted from the body through breathing, and is harmless to the human body. However, during fermentation, large amounts of intermediate metabolites such as lactic acid are produced.

The above content reference: Encyclopedia - Anaerobic Exercise.

Anaerobic exercise is when the body exercises under a lack of oxygen. This type of exercise is mainly powered by ATP and muscle glucose, and its important energy metabolite is lactic acid. Lactic acid is produced because the body urgently needs a lot of energy due to intense exercise, and it takes a long time to keep up with the body's movement through aerobic metabolism.

Strictly speaking, when the body continues to exercise for 3 minutes or more, more than 50% of the body's main energy** (50%) is derived from aerobic metabolism, so the time of one-time anaerobic exercise cannot be very long, all under 3 minutes, such as 100 meters, 800 meters running.

Because anaerobic exercise requires the body's fast muscles, which is very helpful for the body to improve its speed, long-term anaerobic exercise running, for men, the body will appear like the characteristics of a 100-meter athlete; Women, because of hormonal reasons, do not change much.

Long-term anaerobic training will improve the resistance of muscles to acids, which can ensure that the body can continue to exercise at high speeds for a longer time.

Anaerobic exercise training also has a good effect on the cardiovascular system, such as increasing the amount of good cholesterol, enhancing the contractility of the heart, etc., which will reduce the risk of cardiovascular disease and metabolic problems.

If you do a lot of anaerobic exercise regularly, if your body is not functioning well, it will cause pressure on the heart and will cause insufficient blood supply to the brain.

Excessive exercise for a long time will cause the muscles to lose explosive power, so that the body's function will decline to a certain extent, and there will be damage to the heart and lungs, so it is best not to exercise excessively.

In addition to the high pressure on the joints, the biggest harm is that it may increase blood pressure in a normal state.

Generally, it is the accumulation of lactic acid in the body and the body aches.

Anaerobic exercise itself does not ***, and the negative effect is excessive anaerobic exercise.

The same goes for aerobic exercise, and there's no such thing as a good or bad thing.

Like many competitive sports, there is a problem of overtraining.

When it comes to what to do after your muscles are bigger, first of all, you have to say that your muscles can be considered big? Most amateur trainers don't have to think about what to do in the future, they just need to think about whether their training plan is reasonable.

Take a look at Schwarzenegger's muscular appearance, and if you can achieve this level of expertise, you can really consider the issue of muscle rate control.

Long-term anaerobic exercise is still not good for the body, because anaerobic exercise can produce lactic acid in the body, and lactic acid will make people feel soreness and fatigue, and lactic acid produces a large number of intermediate metabolites such as pyruvate and lactic acid in the process of decomposition, which cannot be eliminated through breathing. These acids accumulate in cells and blood, becoming "fatigue toxins".

The benefits of anaerobic exercise can also play a role in burning calories, which can effectively exercise the muscles of the body, which is conducive to sculpting one's figure. At the same time, it can also promote the body's basal metabolism, which is also conducive to achieving the best effect, and can also effectively enhance one's own immunity.

The main disadvantage of anaerobic exercise is that the oxygen consumption is relatively large, which is easy to put the body in a state of hypoxia, and it is easy to produce too much lactic acid, resulting in muscle soreness. At the same time, it is easy to cause excessive fatigue of the body, and it is also easy to cause damage to the muscles of the body.

Oxygen uptake 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.

Long-term anaerobic exercise, especially if the muscles are trained into a lot of muscle blocks, is not very good for the body, and it is easy to cause blockage of the meridians after refining into muscle blockages.

Anaerobic exercise is generally more intense, can not last, recovery fatigue is relatively slow, as long as it does not exceed the range of the body to bear, it cannot be said that there is anything ***.

There are two sides to any exercise, that is, in addition to the effect of exercise, it also accelerates the aging of the body.

Because, the human body is balanced, aerobic and anaerobic exercise need to be coordinated.

So, this worry is by no means unnecessary!

If you only do anaerobic exercise, it is easy to cause muscle injury, anaerobic exercise mainly refers to a kind of exercise that instantly holds your breath and exerts force, there is no way to transport oxygen at the moment of stopping breathing, there is no way to effectively consume fat like aerobic exercise, this kind of exercise is also easy to cause muscle injury, easy to make people fatigue and cause muscle pain.

Only doing anaerobic exercise will also cause chest tightness and shortness of breath, in the anaerobic exercise must be noted, when the symptoms of dyspnea, shortness of breath and chest tightness occur, it is a reminder that the heart or lung function is relatively poor, you must immediately stop doing the exercise, and do the relevant examination in time to find out the cause, if it is a simple exercise intensity is relatively large, you need to adjust the intensity.

Precautions. Gradual. In fact, any exercise is the same, you can't rush and practice blindly, but set a fitness plan according to your own physical limits, and then slowly increase the training intensity according to the fitness plan. The intensity of training can only be deepened slowly, otherwise you will get injured and you can't challenge the limits of your body at the beginning, which will easily make you exhausted and affect your normal life in the future.

Combine work and rest. After anaerobic exercise, the body will feel particularly sore, which lasts for a long time, and then you need to have sufficient rest, anaerobic exercise is easy to cause exercise fatigue, and such exercise hurts the heart the most, so you must pay attention.

The above content reference: Encyclopedia - Anaerobic Exercise.

The above content refers to People's Daily Online-Aerobic exercise has been practiced for a long time, and anaerobic exercise is intensive.