What is it like to insist on aerobic training first and then anaerobic training?

First aerobic and then anaerobic, half the effort, not too efficient, and no energy to do the later anaerobic training.

First aerobic exertion of physical strength, anaerobic when feeling poor, strength decreased significantly. Coaches generally arrange to warm up first, then anaerobic, and finally aerobic.

People's physical fitness is limited, and the average person's physical load will be at a very low level if it is maintained at about 45 90 minutes, so at the beginning, do high-intensity training, and keep the physical and mental state in a good state, so as to have better training performance. ‍‍

If you run 8 kilometers, you will come back with more than enough physical energy, and you can do anaerobic for at least half an hour. If it's 12 km+, it's a complete break. ‍‍

After doing anaerobic exercise, can you still stick to an hour of anaerobic exercise? Most of the people in the gym are for body shape and weight control, not all of them are professional, don't do everyone training like a professional coach, the most important thing in the gym is that no matter what exercise mode, is whether you can stick to it, and the accumulation over time will produce results.

It's also a good idea to do some low-intensity aerobic exercise before training to warm up and raise your body temperature! ‍‍

If you want to sweat for half an hour of aerobic running, how to push the barbell, the main reason is that you will be so tired that you don't have the strength to practice the equipment after doing aerobics. ‍‍

If you plan to build muscle, you can consider aerobic before anaerobic exercise, as aerobic exercise can affect muscle congestion. ‍‍

Many people who do weight training after cardio training will find that the weight lifted is lighter!

In this way, the body's energy usage rate is not too efficient, and it is a waste of time. ‍‍

Before arranging aerobic training, the body has consumed a lot of energy after doing aerobics, and even the body has become tired, and it is difficult to achieve the target intensity after high-intensity training, and it can even lead to injury. ‍‍

Run for an hour, followed by a yoga class, and it's clear that the fat has tightened a lot! It's just that the weight fluctuation is not very obvious, keep sticking to it.

If you do cardio training first, it will make you use too much energy and it will also affect your concentration! ‍‍

The energy supply is insufficient, so I can only play with small weight.

First aerobic and then completely no strength and no oxygen.

Because doing anaerobic training first and then aerobic training makes it easier to achieve fat loss. Do anaerobic exercise.

Most of them rely on the body's own energy stores to provide energy to the body, while the vast majority of aerobic exercise relies on the body's fat breakdown to provide energy, and a small part relies on the body's own energy intake to provide energy.

1. Aerobic training.

Aerobic exercise refers to the physical exercise performed by the human body with sufficient oxygen**. That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state.

In simple terms, aerobic exercise is low-intensity, rhythmic exercise that lasts for a long period of time (about 30 minutes or more) and has a moderate or upper intensity (60% to 80% of the maximum heart rate value).

Whether it is "aerobic exercise" or not, the measure is heart rate. Maintain a heart rate of 150 beats Minutes of exercise is aerobic exercise because the blood can supply enough oxygen to the heart muscle; As a result, it is characterized by low intensity, rhythmic, and long duration. Require at least 30 minutes of exercise per workout, 3 to 5 times a week.

This kind of exercise, oxygen can fully burn (i.e., oxidize) 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 fitness.

2. 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 we are engaged in sports that are very vigorous, or rapid bursts, such as weightlifting, 100-meter sprint, wrestling, etc., the body needs a lot of energy in an instant, and under normal circumstances, aerobic metabolism can not meet the body's needs at this time, so sugar is metabolized anaerobically to quickly produce a lot of energy. Exercise in this state is anaerobic exercise.

Doing anaerobic training first, and then aerobic training, it is easier to achieve the effect of fat loss.

Because most of the anaerobic exercise relies on the body's own energy storage to provide energy to the body, and the vast majority of aerobic exercise relies on the body's fat breakdown to provide energy, and a small part relies on the body's own energy intake to provide energy. Doing anaerobic exercise first burns off your body's own calories and then doing aerobic exercise to burn more body fat for energy.

Aerobic exercise burns fat, anaerobic exercise sculpts, and the combination of the two can make the body perfect. Aerobic metabolic exercise is a physical exercise carried out by the human body under the condition of sufficient oxygen**. That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state.

Aerobic exercise, which consumes carbohydrates and fats.

Anaerobic exercise, on the other hand, only consumes carbohydrates, which is easy to produce lactic acid accumulation and easy to get tired. From the perspective of body shaping, the role of aerobic training is to reduce fat as a whole, while local characterization and body improvement must be completed through equipment training. Aerobic exercise needs to be combined with proper equipment training to effectively increase the ratio of muscles, prevent bone loss, and improve basal metabolism, so as to better maintain plastic results.

Why is it that we pay attention to the combination of anaerobic and aerobic exercise when we exercise?

An effective anti-aging exercise is nothing more than a combination of aerobic and anaerobic. Aerobic I first recommend brisk walking and interval running, anaerobic is simple equipment training. The combination of the two can achieve an anti-aging effect.

1.Aerobic exercise helps us speed up our metabolism. Will become shinier and firmer, much younger than their peers.

In addition, regular aerobic exercise can also help detoxify the body and reduce toxins in the body, which is beneficial for health and anti-aging. It also strengthens the heart and lungs, and the brain and heart are two of the most important organs in our body. If the heart and lungs are in good shape, it will help improve our heart muscle and protect heart health.

Naturally, in addition to ensuring a positive and optimistic attitude, the body will also become younger.

2.Can anaerobic exercise delay aging? It can help improve muscle strength and prevent muscle relaxation, it is often seen that some middle-aged and elderly people lose muscles, and it is very difficult to walk, so if you want a healthy body, you must exercise the muscle strength of our legs, make our legs more powerful, move joints and ligaments, etc.

As the saying goes, old legs fail first, and if the muscles in the legs are lacking, you will have difficulty walking and osteoporosis.

3.Both aerobic and anaerobic exercise can relieve stress. Nowadays, people are under tremendous pressure.

If they exercise regularly, they can relax in some ways and help relieve stress. Maintain a positive and optimistic attitude. Only when you are less worried can you get better and the whole person will naturally become younger.

Therefore, if you insist on a combination of aerobic and anaerobic exercise, you will become healthier and younger.

During aerobic exercise, the human body is in an oxygen-sufficient environment, consuming sugar, fatty acids, and amino acids to produce energy to supply the body's needs.

Whereas, when doing anaerobic exercise, mainly sugars are consumed for energy.

Aerobic exercise refers to the exercise carried out by the human body under the condition of sufficient oxygen, aerobic exercise is less intense, rhythmic, and can last for a longer time.

Usual aerobic exercises include jogging, brisk walking, cycling, swimming, skipping rope, and ballroom dancing.

Anaerobic exercise refers to the exercise engaged in is more vigorous, anaerobic exercise is more intense, can not last for a long time, common anaerobic exercise has equipment connection, push-ups, weightlifting, throwing, etc. The combination of aerobic and anaerobic can not only consume energy, but also consume sugar, so as to achieve the effect of fat loss and muscle gain.

It is beneficial to better achieve the effect of exercise. The combination of the two not only builds muscles but also enhances cardiorespiratory endurance.

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.

It is characterized by low intensity, rhythmic and long duration. Each workout is required to be at least 1 hour long. Through this kind of 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 fitness.

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 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.

The first and main benefit of anaerobic exercise is, of course, the increase in muscle mass. First of all, anaerobic exercise is a very strong exercise, because of the high strength, our muscle fibers will be torn, and the torn muscle fibers can heal themselves, and after healing, they will become strong, strong and powerful muscles. Aerobic exercise can't do this, because muscle fibers are not so easy to tear, muscles can't grow by moving arms and feet, and muscles can't grow so quickly.

Anaerobic exercise. Build muscles. Boosts muscle strength and boosts muscle content.

Aerobic exercise burns fat, and the purpose of fat reduction is achieved by burning fat.

Therefore, the combination of the two can effectively achieve the purpose of gaining muscle and reducing fat.

Of course, a reasonable diet is also an essential factor.

Effective anti-aging exercise is nothing more than a combination of aerobic and anaerobic, aerobic I first recommend brisk walking and interval running, anaerobic is simple equipment training. The combination of the two can achieve an anti-aging effect.

Aerobic exercise burns fat and has the best effect; Anaerobic exercise burns only sugar and has a sculpting effect. The combination of the two is training, which is healthy and good-looking.

Anaerobic exercise in the morning** to eliminate fat, aerobic exercise in the afternoon to enhance muscle strength and improve muscle content, adhere to these two exercises every day to get more and more healthy.

A combination of exercise and aerobic exercise improves lung capacity. Morning workouts are anaerobic workouts, and afternoon workouts are aerobic workouts.

Because sticking to only one of them will be bad for your health in the long run, and the two will be good together.

Avoid soreness in your skin.

Unscientific, doing aerobic exercise first will affect the effect of training strength. And after doing aerobic exercise, it is likely to make you feel tired, which will affect the exercise of anaerobic exercise, so I personally recommend that it is best to do anaerobic exercise first.

This method is unscientific. It should be done anaerobic exercise first, followed by aerobic exercise. Because you do aerobic exercise, the fibers in the body will be disrupted, which is not conducive to the subsequent workout.

This program is a little unscientific, generally put anaerobic exercise in the front, the effect of fitness will be better, and then fitness will be more visual.

This is still not good, you should do anaerobic exercise first, and then do aerobic exercise. This is a true combination of aerobic and anaerobic. Anaerobic exercise can allow the muscles to reach a certain level of exercise, and doing aerobic exercise at this time can keep the body on a certain intensity of training.

This training method is not scientific, the correct should be anaerobic exercise first and then aerobic exercise, it is recommended to correct it, otherwise it may have no effect or even cause harm to the body.

Unscientific, the really scientific training method should be to do anaerobic exercise first, and then put aerobic exercise behind, so that you can better carry out fitness training.

It is recommended to do anaerobic exercise first, and then aerobic exercise, because aerobic exercise is more tiring, and how to follow anaerobic exercise.

It's scientific. The purpose of aerobic exercise is to lose fat, and the purpose of anaerobic exercise is to increase muscle, mainly plasticity, and the two sequences are just right.

I don't think it's very scientific, and if you're a beginner, it's recommended to do cardio first. However, if you are a fitness veteran, you can also do anaerobic exercise directly, but it is best to warm up first.

It is recommended that the combination of aerobic exercise and anaerobic exercise will be better, warm up before training, so as not to cause injury, anaerobic exercise will be more scientific, do not be reluctant and in a hurry, life lies in exercise, exercise lies in persistence, come on!

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.

Three principles: 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.