The difference between aerobic exercise and anaerobic exercise (detailed explanation)

The difference between aerobic exercise and anaerobic exercise (detailed explanation)

 　　Aerobic exercise and anaerobic exercise

　　Human body exercise requires energy. If energy comes from aerobic metabolism (oxidation reaction) in the cell, it is aerobic exercise; but if energy comes from anaerobic fermentation, it is anaerobic exercise. During aerobic metabolism, 1 molecule of glucose can produce 38 ATP (energy units) of energy; and during anaerobic fermentation, one molecule of glucose produces only 2 ATP. During aerobic exercise, glucose metabolizes water and carbon dioxide, which can be easily excreted from the body through respiration, which is harmless to the human body. However, during fermentation, a large number of intermediate metabolites such as lactic acid can be produced, which cannot be eliminated through respiration. These acidic products accumulate in cells and blood and become "fatigue toxins" , it will make people feel tired, weak, muscle sore, and breathing, heartbeat faster and arrhythmia. In severe cases, acidosis will occur and increase the burden on the liver and kidneys. Therefore, after anaerobic exercise, people will always be exhausted, and muscle soreness will last for several days before it disappears.

The ATP energy pre-stored by the human body can only maintain the ultimate intensity for about 2 seconds, and then ATP can be synthesized from CP, which can last for about 6 seconds, totaling about 8 seconds. In other words, the full speed will be run out if it runs less than 100 meters. When running 200 meters, the 100 meters behind must be quickly synthesized by blood sugar in an anaerobic state to provide energy. The by-product is lactic acid. Running 200 meters or 400 meters, 100 meters swimming, tennis and football, etc., is the energy provided by the anaerobic decomposition of muscle glycogen Therefore, a large amount of lactic acid accumulates in the muscles after exercise. The accumulation of lactic acid is one of the causes of muscle pain after exercise. The sugar required for this type of exercise is provided by glycogen, so it cannot burn fat. This is not aerobic exercise, which is not good for weight loss.

　　The energy provided by the aerobic decomposition of muscle glycogen can only last for about one minute, and it will be used up after running 400 meters. When running 800 meters, the next 400 meters must be synthesized by sugar, fatty acids and amino acids in the aerobic state to provide energy. The sugar is supplied by glycogen, fatty acids are supplied by fat, and amino acids are supplied by proteins. The entire process requires oxygen, that is, oxygen is used to burn sugar, fat and protein to produce thermal energy substance ATP, and the heat required for the later exercise. The later exercise It is aerobic exercise. Swimming, boxing, etc., all require oxygen to use oxygen to burn glycogen, fat and protein. Therefore, the latter part of this type of exercise is aerobic exercise. As aerobic exercise, the heart rate is generally 130 times/minute. The first part of the exercise is about five minutes. The longer the exercise lasts, the more fat it will burn. As long as it lasts for half an hour to one hour, 50% of the calories consumed will be supplied by burning fat.

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