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The difference between aerobic exercise and anaerobic exercise

Aerobic exercise and anaerobic exercise are two basic concepts in exercise physiology. They are two different forms of exercise, and the exercise effects on the human body are also different. Understanding aerobic and anaerobic exercise can help us to organize our training program better and more scientifically. First, lets understand the difference between aerobic and anaerobic exercise.

Aerobic exercise

Aerobic exercise can be explained as a smooth type of exercise, low intensity and long lasting, through continuous or repeated activities, and complete a certain amount of exercise in a certain period of time. Throughout the exercise we were able to complete the breathing process smoothly. Generally, the exercise time is longer, usually more than 15 minutes, and the exercise with medium or above medium intensity are aerobic exercise, such as skipping, jogging, walking, tai chi, bicycle, long distance swimming, etc. Aerobic exercise will help us reduce fat, enhance heart and lung function, and play a vital role in the health of the body.

Anaerobic exercise

Anaerobic exercise can be explained as high exercise intensity, short exercise time, and high heart rate during exercise. It is high-intensity, high-frequency, continuous type of exercises. Because most of the anaerobic exercise is a high-intensity, transient exercise, it is difficult to last for a long time, and the fatigue elimination time is also slow. Common anaerobic exercises include sprints, weightlifting, throwing, diving, high jump, long jump, tug-of-war, muscle strength training, etc.

The main role of aerobic exercise is for fitness, while the main role of anaerobic exercise is for building muscle and shape. Generally, most fitness program combine both aerobic exercise and anaerobic exercise to achieve better physical fitness.

What are the aerobic exercises?

Aerobic exercise refers to physical exercise performed by the human body with sufficient oxygen supply. Aerobic exercise usually lasts for more than 5 minutes. So, what are the aerobic exercises? For example: swimming, jogging, cycling, etc.

The specific aerobic exercise is as follows:

1, swimming

Swimming is a systemic exercise that not only can lose weight, but also improve your heart and lung function.

Suitable for people: who has knee joint damage; who is severe over-weight; who would like to achieve weight loss; who want to enhance physical fitness

Exercise cycle: 3 to 4 times a week, 30 to 60 minutes each time.

2, jogging

Jogging or walking is a good aerobic exercise and a simple way to exercise.

Suitable for people: want to lose weight, need to relieve stress, and prevent cardiovascular diseases.

Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

3, cycling

Bicycle is the fastest aerobic exercise to achieve weight lost and it is one of the most common exercise in our daily life.

Suitable for: ethnic groups with impaired knee joints, severe weight, cervical spondylosis and lumbar disc herniation.

Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

 

What are the anaerobic exercises?

Anaerobic exercise refers to high-speed and intense exercise of the muscle in an “anoxic” state. The characteristics of anaerobic exercise are high exercise intensity, short exercise time, and high heart rate during exercise. So, what are the anaerobic exercises? For example: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training, etc.

The specific anaerobic exercise is as follows:

1, running

Anaerobic exercise refers to high-speed and intense exercise of the muscle in an “anoxic” state. The 100-meter and 200-meter sprints are all anaerobic. From the perspective of sports, sprint can make people sweat a lot and can lose weight.

2, weightlifting

Weight lifting can increase protein synthesis in the body, increase muscle mass, and increase basal metabolism. The exercise like a dumbbell exercise is based on the effect of exerting a load on the muscles.

3, long jump

The technical aspects of long jump include: running, jumping, vacating and landing. These movements are strong and can consume body fat well.

Anaerobic exercise is generally done by doing some weightlifting exercises to train muscles. During this process, the carbohydrates stored in the muscles are broken down, because the body needs to provide energy to the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the body’s fat will begin to be consumed. If you insist on anaerobic exercise for a while, you will find that there is more fat burned during exercise. If you do aerobic exercise, the body burns fat directly, it may be easier to see the result fast, but if you want to keep this small result, you can’t be lazy, otherwise the excess carbohydrate will continue to be converted into fat. In the body. Valerian still needs to remove roots.

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