In addition to aerobic and anaerobic exercise, what is the most effective way to fit out?

Combining the two together can do more with less. According to the latest news I know, normally speaking, the easiest place for male fat to accumulate is the lower abdomen, and the most difficult place to lose is also the lower abdomen, so we have to brush fat, and the lower abdomen after workout must be the last place to work. Let's talk about the problem of movement, each machine movement time is controlled within 60 minutes, and the best time is about 45 minutes.

Prolonging machine movement has little benefit other than straining your nerves and overexercising. Then after the machine training, do 45 to 60 minutes of aerobic exercise, the intensity of aerobic exercise is not too high, we adjust the way you speak, that is, breathe normally, if the cardiorespiratory endurance is good, you can try HIIT. This method of exercise, training I believe that you should have no major problems exercising for half a year, followed by the exercise plan to talk about the diet, eating is very important, eating as little as possible at dinner, and the total amount of carbohydrates is around 50 on that day to eat in the morning and noon.

Fat intake accounts for about 20 of the total calories Protein accounts for about 30 of the total calories, the loss of fat is higher than the protein required by muscle, we need to control it at 2 5g kg protein. Eat more meals at 10 a.m. and 3 p.m. if you can. Then eat a little less.

You'll see changes within a month, and then you'll stagnate and make breakthroughs in other areas, and your figure will become more and more noticeable.

From the method and characteristics of exercise, the intensity of aerobic exercise is relatively low, he belongs to the rhythm of the longer duration, and anaerobic exercise he is more intense, the duration is not long, belongs to the load intensity of high instantaneous strong exercise, in aerobic exercise the human body adopts the metabolic mode of aerobic decomposition, this we should understand, when exercising, our blood can provide enough oxygen to the myocardium, the body's energy ** mainly comes from the aerobic metabolism of fat, and the energy consumed in anaerobic exercise is sugar rather than fat and protein.

Finally, in addition to aerobic and anaerobic exercise, the most effective question of how to fit out is analyzed here today.

The intensity of aerobic exercise is low and rhythmic, and the intensity of anaerobic exercise is high, and the combination of aerobic and anaerobic exercise can be more effective.

If you want to make your fitness more effective, you must first be persistent and keep exercising, and secondly, you must remember to relax your body, replenish water, and develop good fitness habits after a fitness workout.

Fitness requires aerobic exercise and anaerobic exercise, and develop a reasonable fitness plan according to your own situation.

What is the difference between aerobic and anaerobic? Maybe the friends who have just worked out are not very clear, so I will share it with you today.

Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise performed by the human body with sufficient oxygen**. The benefit of aerobic exercise is that it can increase oxygen intake and better burn excess calories in the body.

That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state. As a result, it is characterized by low intensity, rhythmic, and long duration. When you are required to exercise for no less than 1 hour per workout, stick to it 3 to 5 times a week.

Through this exercise, oxygen can fully digest the sugar in the body, but also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state, is the main exercise mode of the Jiantan body.

Common aerobic exercises include: walking, jogging, skating, swimming, cycling, tai chi, fitness dance, rhythmic gymnastics, etc.

Anaerobic exercise, on the other hand, refers to 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 most important characteristics of anaerobic exercise are:

Oxygen uptake during exercise is very low. Due to the excessive speed and explosive guessing force, the sugar in the human body does not have time to be decomposed by oxygen, and has to rely on "anaerobic energy supply". 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 the coach and choose a training plan that suits you.

Common anaerobic sports include: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training, etc.

<> "Many people don't know which ones are aerobic and which are anaerobic and which ones are better!"

Understand the principles and classifications of different sports in order to make correct and effective arrangements!

Aerobic and anaerobic is a state of the body, there is no absolute aerobic and anaerobic in real sports, but the priority is different!

Categories: Sports Sport >> Fitness.

Problem description: Is it better for young people to use aerobic or anaerobic exercise for fitness?

I'm 28 years old, I have a waist circumference of 2'6, and I don't exercise for a long time, so I want to get fit.

I want to buy a power car. I tried out the power car on Sunday at Auchan Bird Potato (driving to the maximum training intensity), because there was air conditioning in the room, it was very warm, I was sweating profusely after about 1 minute of riding, but I still felt that the maximum strength of the power car was a bit small.

Because exercising with a power car is aerobic exercise, so everyone can help me with advice Should I buy a power car to exercise?

Thank you! Analysis:

People under the age of 30 should do more anaerobic exercise, and people over the age of 30 should do more aerobic exercise.

In terms of the nature of sports, fitness has "aerobic training" and "anaerobic training". Aerobic training is a long-distance endurance training, also known as "cardiopulmonary training". It is through continuous and repeated activities, and within a certain period of time, at a certain speed and a certain training intensity, a certain amount of exercise is required to be completed, so that the heart rate is gradually increased to the specified maximum and minimum safe heart beat range.

Anaerobic training is short, fast, and lacks endurance training, also known as "strength training".

Before you decide whether to do cardio or strength training, it's important to determine your fitness goals first. If you're into muscle sculpting, you don't have to do long-term cardio training; If your goal is to lose body fat and build muscular endurance, then the most effective way to train is to combine cardio training and strength training. You can do cardio exercises as often as you want, but remember:

When you do strength training, you must alternate your muscles (i.e., if you do upper body strength training today, then rest your upper body muscles for a day tomorrow and replace it with strength training for your lower limbs or other areas).

Recent studies have shown that if you do strength training and then cardio training the next day, and get three days a week, your body fat will be effectively converted into energy for your muscles to exercise, while increasing your metabolism and enhancing muscular endurance. This combination of aerobic and anaerobic exercise will allow you to truly have a body that is both healthy and toned.

Alternate exercise Exercise experts point out that regular alternating exercise can make the physiological functions of various systems of the human body alternately exercise, which is a good way to self-care.

Aerobic exercise alternates with anaerobic exercise. Regardless of the age group, anaerobic exercise (generally refers to vigorous exercise such as weightlifting and 100-meter sprint) should be combined with aerobic exercise (generally refers to slow and gentle exercise such as walking, tai chi, jogging, and cycling).

Aerobic or anaerobic mainly depends on the intensity of exercise. When the exercise intensity is relatively small, the supply of oxygen is sufficient, and the body obtains energy by aerobic oxidation of energy substances, that is, aerobic exercise; When the intensity of exercise is high, the supply of oxygen is relatively insufficient, and the body can use the fermentation of glycogen to produce lactic acid to obtain energy, that is, anaerobic exercise. It can be seen that in general, the division of aerobic exercise and anaerobic exercise is mainly based on the presence or absence of lactic acid production during exercise.

Aerobic exercise should be the main exercise, because the intensity of aerobic exercise is relatively small, the load of various organs of the body is relatively small, it is not easy to cause injury accidents, and it can achieve better exercise results. For young people with a training foundation, in order to improve their physical fitness, improve the body's ability to withstand strenuous exercise, and improve the level of competitive sports, it is necessary to arrange a certain proportion of anaerobic exercise.

Although aerobic exercise and anaerobic exercise are helpful for fitness, the effect of the two is very different, aerobic exercise can burn fat faster and achieve the purpose of **, while anaerobic exercise pays more attention to strength training and is extremely helpful for body shaping. As for which exercise can achieve effective fitness, it is still different from person to person, if you want to ** it is recommended to choose the former, if you want your muscles to be stronger and stronger, you can try anaerobic exercise.

Aerobic exercise, as the name suggests, is the rapid burning of a large amount of fat in the body with the participation of oxygen in the process of exercise, so as to achieve the purpose of fat burning. Fat burning requires oxygen as an "energy source", and only when the body continuously provides oxygen support, the fat in the body will be burned more fully and emitted in the form of heat.

Anaerobic exercise generally refers to those exercises with high intensity, and the oxygen consumption in the body far exceeds the amount of oxygen absorption, so that the body produces a large amount of lactic acid and completes the function through lactate metabolism.

It can be seen that anaerobic exercise does not have a great effect on fat burning, so it is more difficult to burn fat through anaerobic exercise, but anaerobic exercise can effectively exercise muscle strength and improve the mass of muscles in high-intensity training, so as to achieve a strong physique.

Perhaps many people will be entangled in whether it is better to actively do anaerobic exercise or choose aerobic exercise with less intense exercise if they want better fitness results, but in fact, an important reason for determining the fitness effect lies in whether the person who is fitness wants to burn fat or build muscle strength.

For those who have a large weight base, I recommend starting with aerobic exercise, which will reduce the weight through long-term fat burning, and only when the weight base becomes smaller, the body will become healthier and healthier. If you still want to achieve the purpose of shaping, it may be better to actively carry out anaerobic exercise under the premise of a small body weight base.

It is said that ** is a woman's lifelong career, but it seems that many people's fitness may have already surpassed ** itself, so the strength of muscle training is also crucial. If conditions permit, your body can also withstand high-intensity exercise loads, you can try to combine aerobic and anaerobic exercise.

First of all, do aerobic exercise for a period of time, not only to prepare for the warm-up activities, but also to be able to breathe at a solid heart rate, make simple adjustments, and after a short warm-up, and then according to the parts you want to do quickly, you will definitely achieve twice the result with half the effort.

Fitness seems to have become the spiritual goal pursued by modern people, and the topic of fitness is also hot, if conditions permit, you can find a professional fitness coach to develop a reasonable and dedicated fitness plan for yourself, maybe it is not difficult to achieve better fitness results.

Aerobic exercise can consume calories in the body very well, can achieve the effect of fat loss, anaerobic exercise can make the muscles more developed, can make your body look stronger, generally speaking, if you want to fitness, you can choose anaerobic exercise.

Aerobic exercise can burn calories and promote weight loss, while anaerobic exercise can have a muscle-building effect; If you want to gain muscle, you should do anaerobic exercise, which is some strength training, which can avoid muscle loss and have a muscle-building effect.

Aerobic exercise should be more effective. The intensity of aerobic exercise is relatively low, which can be a good way to consume water compounds and fats. Anaerobic exercise may strengthen muscles.