Differences between aerobic and anaerobic exercise

The difference between aerobic exercise and anaerobic exercise

Many people know that aerobic exercise can lose weight, but some people don’t quite understand the exact concepts of aerobic exercise and anaerobic exercise. Some people even simply think that aerobic exercise is exercise in an environment with sufficient oxygen. Aerobic exercise can be performed more effectively by measuring the heart rate. The easiest way is to count the pulse rate.

Many people know that aerobic exercise can lose weight, but some people don’t really understand the exact concepts of aerobic exercise and anaerobic exercise. Some people even simply think that aerobic exercise is about sufficient oxygen. Exercise in the environment.

So, how are aerobic exercise and anaerobic exercise divided?

This mainly depends on the intensity of exercise. When the exercise intensity is relatively small, the oxygen supply is sufficient, and the body obtains energy through the aerobic oxidation of energy substances, that is, aerobic exercise; when the exercise intensity is large, the oxygen supply is relatively insufficient, and the body can use the fermentation of glycogen to generate 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 determined based on whether there is lactic acid during the exercise. 　　Many people know that aerobic exercise can lose weight, but some people don’t quite understand the exact concepts of aerobic exercise and anaerobic exercise. Some people even simply believe that aerobic exercise is to exercise in an environment with sufficient oxygen. Aerobic exercise can be performed more effectively by measuring the heart rate. The easiest way is to count the pulse rate.

For ordinary people, aerobic exercise should be mainly used when exercising, because the intensity of aerobic exercise is relatively small, and the load on various organs of the body is relatively small, so it is not easy to cause injury accidents, and can achieve better exercise results. For basic young people, in order to improve their physical fitness, improve the body's ability to withstand strenuous exercise, and improve the level of competitive exercise, a certain proportion of anaerobic exercise must be arranged.

Authentic exercise can be performed more effectively by measuring the heart rate. The easiest way is to count the pulse rate. You can count the pulse rate for 30 seconds like a doctor, multiply by 2 to get the pulse rate per minute, that is, the pulse rate. The appropriate pulse rate for aerobic exercise is (220-age)×(60%-85%). For example, a 35-year-old man has a heart rate range when exercising. What about it? First, we subtract his actual age of 35 years old with 220 and get a number of 185; then multiply this number by (60%~85%) to get a range, with the lower limit of 111 times and the upper limit of 158 times. This is the heart rate range that this man should reach every minute when he exercises aerobic exercise during exercise.

Many people know that aerobic exercise can lose weight, but some people don’t quite understand the exact concepts of aerobic exercise and anaerobic exercise. Some people even simply think that aerobic exercise is exercise in an environment with sufficient oxygen. The easiest way to perform aerobic exercise more effectively by measuring the heart rate is to count the pulse rate.

This method does not distinguish between men and women. It should be noted that this formula is suitable for most people who do not have obvious diseases. For elderly people over 50 years old and with a history of different degrees of chronic diseases, the appropriate heart rate during exercise is (170-age)×(60%-80%); that is to say, the intensity of exercise should be reduced to avoid excessive burden on the heart to prevent danger.

How to master the intensity of exercise?

Aerobic exercise requires It takes a certain duration, and only in this way can a certain effect be achieved. Generally speaking, if there is no congenital disease or related sports contraindications, it is generally required that each aerobic exercise intensity reaches an appropriate heart rate and lasts for at least 20 minutes. Studies have shown that the intensity at an appropriate pulse rate of (220-age)×(60%-85%) is a moderate exercise intensity.

Many people know that aerobic exercise can lose weight, but some people do not understand the exact concepts of aerobic exercise and anaerobic exercise very well. Some people even simply think that aerobic exercise is a high level of exercise. Exercise is to exercise in an environment with sufficient oxygen. You can perform aerobic exercise more effectively by measuring your heart rate. The easiest way is to count the pulse rate.

The length of exercise duration has a great impact on the exercise effect. For people who are just starting to exercise, it is not easy to continue exercise for more than 20 minutes. You should proceed step by step and gradually extend the exercise time to avoid excessive fatigue in the body. As the body's functions continue to improve, the exercise time will be gradually extended to 0.5 to 1 hour.

Editor: Network