The difference between aerobic exercise and anaerobic exercise: How to choose your own suitable exercise
First of all, whether aerobic or anaerobic exercise, they are an important means to maintain health and beauty, but different ways of exercise have different effects and adapt to the population. Aerobic exercise and anaerobic exercise are two common ways of exercise, the difference between them is that the body needs different sources of energy during exercise.
What is aerobic exercise
Aerobic exercise refers to the exercise during which the body performs aerobic metabolism, that is, the body can obtain sufficient oxygen from the breath to oxidize substances such as sugar, fat and protein in the body to produce energy.
Aerobic exercise is a kind of exercise
The exercise intensity is low, generally between 50% and 70 percent of an individual’s maximum heart rate.
Rhythmical and regular exercise, breathing rate slowly increased, the blood oxygen content increased
The exercise time is long, generally lasting more than 20 minutes
You can communicate normally during exercise, and you will not have trouble breathing or speaking
Common anaerobic exercises include: brisk walking, jogging, cycling, long-distance swimming, jumping rope, dancing, yoga, etc
What is anaerobic exercise
Anaerobic exercise means that during exercise, the body carries out anaerobic metabolism, that is, the body can not get enough oxygen from breathing, and can only use the glycogen stored by the muscles to decompose without oxygen and produce energy.
Anaerobic exercise is a kind of exercise
It is high in intensity, generally between 80% and 100% of an individual’s maximum heart rate.
Rapid rhythm, rapid breathing, and elevated levels of lactic acid in the blood
It is shorter, generally lasting no more than 2 minutes
The process does not communicate properly and may have difficulty breathing or speaking
Common anaerobic exercises include sprinting, jumping, lifting weights, push-ups, squats, etc.
The pros and cons of aerobic and anaerobic exercise
Both aerobic and anaerobic exercise are good for the body, but there are some harms to be aware of
Performing aerobic training helps
Burn off excess calories and fat to reduce weight and body fat percentage
Increase cardiorespiratory function, improve blood circulation and metabolism
Prevent cardiovascular disease, diabetes, high blood pressure and other chronic diseases
Improve mood and sleep quality, relieve stress and depression
Performing anaerobic exercise helps
Increase muscle mass and strength and improve body shape and beauty
Increase your basal metabolic rate and increase your resting energy expenditure
Increases bone density and joint stability to prevent osteoporosis and arthritis
Improve motor skills and coordination to increase the challenge and enjoyment of sports
Although aerobic and anaerobic exercise to get a lot of benefits, has a role in improving health, but also to moderate and not overdo and pay attention to the standard of movement, to avoid harm to the body.
Excessive aerobic exercise is easy to cause
Muscle loss and decreased metabolic rate affect body shape and health.
Damage to joints and soft tissues, especially if you are overweight or elderly.
Excessive anaerobic exercise is easy to cause
Fatigue affects exercise recovery and effectiveness
Sports injuries and muscle soreness affect exercise comfort and safety.
Insufficient sports nutrition and water imbalance, affecting sports health and performance.
Methods of choice for aerobic and anaerobic exercise
Both aerobic and anaerobic exercise are important parts of fitness, and no one type of exercise is right for everyone. The specific type of exercise you choose should be based on your goals, physical condition, time schedule and other factors. Here are some ideas to consider:
1. If your goal is to lose weight or improve cardiorespiratory function, then you can focus on aerobic exercise 3 to 5 times a week for 20 to 60 minutes each time, and control the intensity of exercise between 50% and 70% of your maximum heart rate. You can also add some anaerobic training appropriately to increase muscle mass and basal metabolic rate, and improve the fat loss effect.
2. If your goal is to increase muscle mass or strength, then you can focus on anaerobic training by performing 8 to 12 sets of 8 to 15 repetitions 2 to 4 times a week. You can also incorporate some aerobic exercise as appropriate to improve cardiorespiratory function and recovery and reduce fat interference.
3. If your goal is to improve physical coordination or skills, then you can focus on anaerobic training with 4 to 6 sets of 4 to 6 repetitions per set 2 to 3 times per week. You can also incorporate some cardio exercises as appropriate to improve cardiorespiratory function and endurance.
4. If your goal is to improve physical health and beauty in general, then you can combine aerobic exercise with anaerobic training for 30 to 60 minutes three to five times a week. You can do anaerobic training before cardio, or do high-intensity interval training (HIIT), which alternates high-intensity anaerobic exercise with low-intensity aerobic exercise in short bursts.
Whether you choose aerobic or anaerobic exercise, remember to stick to it! A healthy body is the most beautiful body. What kind of exercise do you like?
