Views: 598 Author: Site Editor Publish Time: 2018-05-17 Origin: Site
Do you know the difference between aerobic and anaerobic?
NO1. Aerobic exercise and anaerobic exercise
We already know that our energy sources for exercise are sugar, fat and protein.
As well as starting a car to burn gasoline, humans need oxygen to fuel their fuel.
That's why as we exercise, our breathing becomes more and more urgent, and the process takes time.
When the intensity of exercise is low, the energy consumption is low,
and oxygen has enough time to be transported to tissue cells and help burn energy, such exercise is aerobic exercise.
We already know that our energy sources for exercise are sugar, fat and protein.
As well as starting a car to burn gasoline, humans need oxygen to fuel their fuel.
That's why as we exercise, our breathing becomes more and more urgent, and the process takes time.
When the intensity of exercise is low, the energy consumption is low,
and oxygen has enough time to be transported to tissue cells and help burn energy, such exercise is aerobic exercise.
And when people are doing strenuous activities, such as running 100 meters, the oxygen they take up when they start running,
they don't even have time to get into the cells to participate in the "burning" activity.
In other words, the oxygen isn't working yet, and the exercise is over.
In the process of using oxygen, there is a considerable time difference,
which determines the intense and short time movement, and becomes an oxygen-free movement.For example,
100 meters sprinting, 200 meters sprinting, 100 meters swimming, strength lifting and so on are all aerobic exercises.
NO2.Aerobic metabolism and anaerobic metabolism
Aerobic metabolism is a slow but persistent energy supply system, mainly fueled by carbohydrates and fats.
At rest, the body has a constant supply of oxygen to generate energy and maintain a basic metabolic rate.
When we start moving, such as from sitting up to walking up, our energy needs increase, causing us to breathe and heartbeat slightly faster.
Basically, we can do more than three minutes of exercise with an aerobic metabolic energy system.
When the intensity of exercise increases to a certain extent and the energy demand exceeds the
supply capacity of the aerobic metabolic system, the anaerobic metabolic system starts to operate.
Anaerobic metabolism can only use sugar as fuel, characterized by rapid energy supply but less energy production.
That's one of the reasons why we burn out when we lift a lot of weight.
The biggest drawback of anaerobic metabolism is that the sugar is not "burnt" enough to produce lactic acid.
The accumulation of lactic acid reduces the ph of muscle cells in the environment,
which is another major reason for fatigue during high intensity exercise.
Anaerobic metabolic activity should not exceed two minutes.
A lot of time needs to rest, let physical strength recover, wait for the blood to take away anaerobic metabolic waste, ability continues to exercise.
NO3.There is NO absolute limit
In fact, aerobic and anoxic rarely exist independently, nor do they change from one metabolic state to another at once.
More often they overlap with each other, except that sometimes aerobic metabolism is dominant and sometimes anaerobic metabolism is dominant.
During low-intensity exercise, such as walking, anaerobic metabolism accounts for a very small percentage,
which can be called "pure aerobic" exercise.
But in almost all high-intensity exercise, aerobic and anaerobic metabolism coexist, so there is no "pure anaerobic".
In addition, whether a sport is aerobic or anaerobic depends on an individual's physical condition and training level.
The quick walk of Olympic athletes may lead to anaerobic metabolism and muscle soreness for many beginners.
And what beginners call heavy lifting may be a warm-up for professional strength players, equivalent to their aerobic exercise.
NO4.Do you burn fat only when you exercise with oxygen?
It isn't.For three reasons:
1. As mentioned above, without "pure oxygen free", aerobic metabolism has almost reached the limit during high intensity anaerobic exercise.
This is something that anyone who has run the 400-meter dash will know.
2. Anaerobic metabolism mainly consumes glycogen.
The result of glycogen consumption is to accelerate aerobic metabolism and use fat energy supply.
3. Anaerobic exercise not only consumes a lot of energy during exercise, but also owes a lot of oxygen debt to improve the body's metabolism.
It also consumes energy when the body is resting, and most of the energy consumed during resting comes from fat.
NO5.Which is more effective?
Fat is essentially an excess of energy reserves, and if you burn the same amount of energy in both exercises, you'll lose almost as much weight.
Many people who want to lose weight can think differently and focus on overall calorie expenditure, rather than always looking for specific ways to lose fat.
If you look closely, the fittest women or handsome men in the gym tend not to run on the treadmill for an hour, but to lift the iron silently in the power zone.
That's not to say we all lift iron, of course, even for people who are in good shape on the treadmill, but at least to show that anaerobic exercise can be effective.
NO6.How to choose aerobic anaerobic?
People who don't have a basis for exercise can start with aerobic exercise, improve cardiopulmonary function,
enhance physical fitness, and then add anaerobic exercise.
Some people are naturally thin and want to strengthen their muscles and build a strong body, so they should focus on anaerobic training.
Some people, on the other hand, have a "muscular physique" that makes them easily gain muscle.
If they want to slim down, they should focus on aerobic training.
People with type 2 diabetes, obesity, fatty liver disease, and older people should focus on aerobic exercise.
In order to prevent osteoporosis and osteomalacia, we should do anaerobic exercise.
If you have plenty of time, the best thing to do is to do both aerobic and anaerobic exercise (it is generally recommended to do both) and reap the benefits of both.
If you have a busy work life and limited exercise time, you can also combine aerobic anaerobic exercise with high intensity interval exercise (HIIT).
