What is the difference between anaerobic and aerobic exercise? Is the latter a real exercise?

"Aerobic exercise" and "anaerobic exercise" are two concepts that are often mentioned in sports and fitness activities, and the impact on the human body and the effect of exercise are also very different.

Aerobic exercise, also known as aerobic metabolic exercise, refers to the 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. Therefore, it is characterized by low intensity, rhythmic and long duration.

It is required that the duration of each workout should not be less than 1 hour, and it should be done 3 to 5 times a week. This kind of exercise, oxygen can fully digest the sugar in the body, and can consume body fat, but also enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state, is the main way of fitness. Common aerobic exercise programs are:

Walking, jogging, skating, swimming, cycling, tai chi, fitness dancing, rhythmic gymnastics, etc.

The so-called anaerobic exercise refers to the high-speed and vigorous exercise of the muscles in a state of "lack of oxygen". Such as running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training, etc. 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".

This kind of exercise will produce too much lactic acid in the body, resulting in muscle fatigue can not last, muscle soreness after exercise, shortness of breath, which has a greater impact on the human body, and should not be used for fitness and health care.

In sports practice, it is also common for the two to be mixed, and sometimes the same sport is switched due to different methods. For example, long-distance running, easy jogging is aerobic exercise, while in competitive sports, it is anaerobic exercise.

Liu Jiqing, professor of the First Hospital of Harbin Medical University.

Aerobic can burn fat, and anaerobic exercise is explosive.

Aerobic exercise is the ability to breathe well, maintain a low intensity, and complete continuous exercise. For example, long-distance running, skipping rope, swimming, etc. Anaerobic exercise refers to high-intensity, high-frequency exercise.

For example, strength training, 100-meter sprint, etc. There is a big difference between the two of them, so let's get to know them specifically.

1. Comparison of aerobic and anaerobic exercise.

If you want to lose the scale, choose aerobic exercise, if you want to shape your body curve, choose anaerobic exercise, which can build your body's strength.

Aerobic exercise can improve cardiopulmonary function and drop scales. Anaerobic exercise boosts your muscle mass, increases muscle tone, and protects your bones.

2. Aerobic exercise and anaerobic exercise should be practiced alternately.

If you want to lose the scales, then aerobic exercise is preferred, but over time, the body is affected by gravity, and the hips will not be warped.

Only do anaerobic can drop the scale, but it is very slow. So I want to have a reasonable exercise. It requires alternating aerobic and anaerobic.

I recommend strength first and cardio later. If you stick to the size of your clothes for a long time, you will become smaller, and in the process of muscle growth, fat will be consumed, body fat will decrease, and muscle mass will increase, and you will find that your body curves are getting better and better.

Aerobic and anaerobic is a state of the body, and there is no absolute distinction between aerobic and anaerobic. No matter which type of exercise you choose, make it a standard exercise.

3. Eat a healthy diet.

In the course of aerobic or anaerobic exercise. I advise everyone to also pay attention to their healthy diet.

Don't eat junk food, give up fried food, don't eat late-night snacks, don't drink drinks, and don't eat fast food. Foods with low gi can be chosen.

Turn the staple into soba noodles, brown rice or corn sweet potatoes. Eat more green vegetables and more protein such as eggs, milk, fish and chicken breast.

Don't overeat, and once in a while set yourself up for an indulgence meal and eat what you want.

Exercise and diet is a long-term process to see results, and hopefully you can stick to it.

That's all for me.

Aerobic exercise is a small amount of exercise, and the energy of this exercise is mainly due to the aerobic metabolism of fat; Anaerobic exercise is very intense or explosive, when the body needs a lot of energy in an instant.

The energy metabolism system is different. Aerobic exercise belongs to aerobic metabolism; Anaerobic exercise belongs to anaerobic metabolism;

Energy required is different from the energy required for aerobic exercise, which is mainly provided by oxidizing starch, fat, and protein in the body. When exercising, most of the muscle groups in the body are involved; The energy required for anaerobic exercise is mainly provided by breaking down blood sugar, and oxygen is not required in the energy supply process.

During exercise, you can do exercises that breathe smoothly, which is aerobic exercise, and high-frequency, high-intensity, sustained and short-term exercises are called anaerobic exercise; Aerobic exercise consumes sugars, fatty acids, amino acids, while anaerobic exercise mainly provides energy for exercise by consuming sugar.

What is anaerobic exercise.

Anaerobic exercise refers to the high-speed and strenuous exercise of the muscles in a state of "lack of oxygen". Anaerobic exercise is mostly high-load, instantaneous, so it is difficult to last for a long time, and it takes a long time to eliminate fatigue.

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, causing muscle fatigue that cannot last long, feeling muscle soreness and shortness of breath after exercise. The equipment exercises in the gym are all anaerobic exercises. Anaerobic exercise strengthens muscles and improves the body's ability to adapt.

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

The differences are as follows: the difference in exercise intensity. Due to the different levels of intensity, the duration of these two exercises is also different.

There are also different types of energy consumed. Due to the different modes of movement, the energy supply characteristics are also different. The metabolic wastes produced are different.

1. Aerobic exercise:

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.

2. Aerobic exercise rankings:

Swim. Jogging.

Bicycle. 3. Anaerobic exercise: Anaerobic exercise is relative to aerobic exercise.

The body's energy is obtained through the catabolism of sugars, proteins, and fats in the body.

Fourth, the project. 1. Common anaerobic sports include: sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, muscle strength training (long-term muscle contraction), etc.

Anaerobic and aerobic exercise:

1. Anaerobic exercise. It is characterized by fast energy output, short duration, and does not require oxygen. Sprinting, jumping and other sports that rely on explosive strength are all anaerobic exercises.

During anaerobic exercise, muscle glycogen or glucose can be digested under anaerobic conditions to produce lactate and release energy. Due to the faster output of anaerobic exercise, the time is shorter, and the maximum lastable time is about 1 minute.

2. Aerobic exercise. Sugars, fats, and proteins are thoroughly oxidized within the cells during exercise, releasing energy and water. Long-term endurance exercise is largely powered by this system.

3. From the perspective of basic principles:If you have to stop and rest for 2 or 3 minutes, then it is anaerobic exercise. Into basketball, football, tennis, various strength training, sprinting, high jump and long jump.

If you can continue to exercise for a long time, it is aerobic exercise. Such as brisk walking, long-distance running, long-distance swimming, cycling, etc. But for the average runner, aerobic and anaerobic are mixed.

There is no saying whether anaerobic exercise is strictly done or aerobic exercise. Because after all, there is no guidance from professional training, there is no strict planning, and whether it is anaerobic or aerobic is also based on the individual's situation.

4. From the perspective of efficiency:During aerobic exercise, sugars, fats, and proteins in the body are broken down and used to provide energy, but fat functions are digested only when aerobic exercise is done for a long time. Therefore, if you want to achieve ** by running, then you may need to run for 1 hour at a time to have a little effect.

Although anaerobic exercise does not directly break down fat for energy, anaerobic exercise, especially strength training, can improve the body's muscle content. And the increase in muscle mass is very helpful in improving the body's basal metabolism.

It can be found that there are two main types of exercise, aerobic exercise and anaerobic exercise, and there are some differences between them, you will find that the breathing rate of aerobic exercise will be higher, and the energy and heart rate required during exercise will be different.

The reason why exercise is divided into aerobic exercise and anaerobic exercise is because according to people's physical fitness, choosing the right exercise method will make the body more comfortable, and many people prefer anaerobic exercise. The effect will be slower during normal training, but some anaerobic exercises will require more energy, and you will also find that this exercise will be more effective. The first thing that can be distinguished is that the heart rate during aerobic exercise and aerobic exercise is not the same, generally people do aerobic exercise, the heart rate is between 60 80, and when doing anaerobic exercise, it can reach 170 180, such a frequency.

From these, it can be found that the heart rate will be faster when doing anaerobic exercise, and it is better for some people to do anaerobic exercise, because this training effect will be better. For some people with poor physical fitness, you can choose aerobic exercise, which has lower requirements and a very good exercise effect. When doing exercise, different exercise methods require different energy, generally people in aerobic exercise, will find that the starch, fat and protein in the body will change, and there will be muscle soreness for a long time.

If you have muscle soreness, you can continue to exercise, but you can't stop exercising, otherwise you will be tired. You can compare some of the advantages of anaerobic exercise, anaerobic exercise requires some endurance, although the intensity of exercise will be relatively large, but for many people it is difficult to stick to it, and it will consume more energy. You will find that if you do anaerobic exercise regularly, your body's endurance will become better, and your body's extensibility and body coordination will get better and better, but the difficulty will be higher.

You must choose according to your physical fitness, and doing exercise requires gradual progress to achieve the best effect.

Definitions of the difference

We all know that exercise is divided into two types, one is aerobic exercise and the other is anaerobic exercise, but the definition between the two is indeed very different.

When a person's exercise intensity is relatively low, then the body's energy consumption will be correspondingly smaller, and the oxygen contained in the body at this time is also more sufficientHaving enough oxygen also ensures that the body has enough time to deliver this oxygen to all cells in the body, essentially helping the body burn excess calories。This type of exercise is often defined as aerobic exercise.

If you want to explain aerobic exercise simply, you can understand it as:Exercise with low intensity, but can be done for a long time

And the definition of anaerobic exercise and aerobic exercise are often opposites. When a person is doing very intense exercise, there is no way to breathe oxygen in a short period of time, which leads to the fact that the oxygen cannot be transported to the cells, so this kind of exercise is called anaerobic exercise. To put it simplyBefore oxygen has any effect in the body, the exercise is complete.

Such exercise can be defined as anaerobic exercise.

The difference in metabolism

The metabolism of aerobic exercise is relatively slow, mainlyIt metabolizes excess carbohydrates and excess fat in the body。Even when people are lying or sitting, after aerobic exercise, the oxygen in the body will continue to **, producing some energy to accelerate the body's metabolism.

The metabolism time of anaerobic exercise is relatively short, usually only about two to three minutes. When doing aerobic exercise, you often need to take a break in the middle, and when your strength is restored, the blood will take away some of the waste products metabolized by anaerobic exercise.

By definition, there is no absolute boundary between aerobic and anaerobic. But not everyone is a professional, so many people can't switch between the two freely.

The most common aerobic exercises in daily life are:Swimming, jogging, cycling, hiking, brisk walking, gymnastics, yoga and more.

In other words, as long as the exercise intensity is not very high, and the body can ensure that the same mechanical movements are done for a long time, it can be called aerobic exercise.

The intensity of these two types of exercise is not the same, and the duration of maintenance is also different, the intensity around the exercise is lower and the duration is shorter, while the intensity of anaerobic exercise is higher and requires strong cardiopulmonary function; Yoga, jogging, tai chi, sit-ups, and pull-ups are all examples of aerobic exercises.