The difference between aerobic exercise and anaerobic exercise

Aerobic exercise and anaerobic exercise are not simply distinguished according to sports items, but according to the way of substance metabolism in human body during exercise, that is to say, it depends on whether the energy of muscle contraction during exercise comes from aerobic metabolism or anaerobic metabolism.

Aerobic exercise

Generally, exercise heart rate is used to measure aerobic exercise and anaerobic exercise. The heart rate value of aerobic exercise is generally below 140 times / minute, that is, pulse beats 14 times / 6 seconds, breath is even and long, body feels happy, that is, aerobic exercise. This kind of sports state is conducive to the body's fat burning consumption, while accelerating the body's toxin excretion (sweating and diuretic excretion), the body's function and immune system will be strengthened. Common aerobic sports include jogging, fast walking, cycling, climbing stairs, climbing mountains, skipping rope and long-distance swimming. Generally, aerobic exercise should be carried out 3-4 times a week, or the next day is better. Excessive aerobic exercise is also easy to cause fatigue.

Anaerobic exercise

If it exceeds 160 times / minute, it means anaerobic exercise, shortness of breath and poor physical feeling. In this state, the body is in a state of anoxia, resulting in passive and rapid breathing to fill the body's negative oxygen state. The passivity of heart function is strengthened. Anaerobic exercise only increases the body's ability of emergency state. In the long run, it is very bad for the body. In anaerobic metabolism, sugar is decomposed into lactic acid by anaerobic fermentation, which can make muscles tired and sore. That's why when we do long-term vigorous exercise or high-intensity exercise, we will feel muscle ache. The common anaerobic sports include equipment training, weight lifting throwing, running, long jump, tug of war, etc.

There is no absolute limit

The difference between aerobic exercise and anaerobic exercise is discussed above. But in fact, aerobic and anaerobic metabolism rarely exist independently, and they will not change from one metabolic state to another at once. More often, they overlap each other, but sometimes aerobic metabolism dominates, sometimes anaerobic metabolism dominates.

In low-intensity exercise, such as walking, the proportion of anaerobic metabolism is very small. At this time, we can call it "pure aerobic" exercise. But in almost all high-intensity sports, aerobic and anaerobic metabolism coexist, so there is no "pure anaerobic".

When walking, the proportion of anaerobic metabolism is very small

In addition, whether a sport is aerobic or anaerobic depends on the individual's physical condition and training level. The fast walking of Olympic athletes may lead to anaerobic metabolism and muscle ache for many beginners, while the so-called heavy lifting for beginners may only warm up for professional strength players, which is equivalent to their aerobic exercise.

Which weight loss effect is good?

Now the popular view in the international sports medicine field is that the most efficient exercise in the same exercise time is just high-intensity anaerobic interval exercise. After high-intensity anaerobic interval exercise stops, the energy consumed by the body is much greater than that after aerobic exercise stops. For some fat people, it's hard to lose weight by aerobic exercise, because it's hard to keep exercising for more than half an hour. It's probably better and easier to lose weight by short-term high-intensity anaerobic interval exercise. Anaerobic exercise helps us to increase muscles, shape muscle lines, and be more suitable for young people.

The most efficient exercise is high intensity anaerobic interval exercise

For ordinary people, aerobic exercise should be the main form of exercise, because the intensity of aerobic exercise is relatively small, the load of various organs is relatively small, it is not easy to have injury accidents, and it can achieve better exercise results. If you want to have a good effect of weight loss, aerobic exercise is the main, with a certain amount of anaerobic exercise, the best effect.