The difference between aerobic and anaerobic exercise

2022-05-16

To exercise effectively and be healthy, you must find an exercise method that works for you. Many people know that people need to exercise, but they don't know that exercise is divided into aerobic exercise and anaerobic exercise. Which is better for the body? What is the difference between aerobic and anaerobic exercise?
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The difference between aerobic exercise and anaerobic exercise
Aerobic and anaerobic exercise are two basic concepts of 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 make our training plan more scientific and reasonable. First, let us understand the difference between aerobic and anaerobic exercise.
Difference 1: Aerobic exercise
Aerobic exercise can be explained in a simple way as a type of exercise with smooth breathing, low intensity and long duration. Through continuous or repeated activities, a certain amount of exercise is completed within a certain period of time. During the whole exercise process, we can complete the breathing process smoothly, but the breathing is slow and fast. The general exercise time is longer, usually more than 15 minutes, and the exercise intensity is moderate or above, such as skipping rope, jogging, brisk walking, tai chi, cycling, long-distance swimming, etc. Aerobic exercise will help us lose fat, enhance heart and lung function, and play a vital role in the health of the body.
Difference 2: Anaerobic exercise
Anaerobic exercise can be explained as high exercise intensity, short exercise time, and high heart rate during exercise, that is, high-intensity, high-frequency, and continuous exercise. Because anaerobic exercise is mostly high-intensity and instantaneous exercise, it is difficult to last for a long time, and the time to eliminate fatigue is also slow. Common ones include sprinting, weightlifting, throwing classes, diving, high jump, long jump, tug of war, muscle strength training, and more.
The main role of aerobic exercise is fitness, while the main role of anaerobic exercise is plasticity. The general fitness plan is aerobic exercise combined with anaerobic exercise to achieve the purpose of physical fitness.
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What are the benefits of aerobic exercise
Aerobic exercise is a moderate exercise. When all parts of the body are exercising, there is a supply of oxygen. Aerobic exercise is very beneficial. So what are the benefits of aerobic exercise? For example, blood pressure, weight loss, disease prevention, stress relief, etc.
Aerobic exercise has five benefits, as follows:
Benefit 1: Reduce blood pressure. Research shows that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg, and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking 4 times a day for 20 to 30 minutes each time has the best blood pressure reduction effect.
Benefit 2: Weight loss. Walking can burn fat, reduce neutral fat in blood, and reduce body weight. Taking a 45-minute walk after a meal, even a short distance, will pay off.
Benefit 3: Prevention of disease. Walking can improve insulin sensitivity, effectively prevent diabetes and improve the effect. In addition, exercise reduces the level of homocysteine ​​in the blood, which is beneficial to the prevention of cardiovascular disease. Besides, studies have shown that exercise can improve vascular endothelial function, reduce bad blood cytokines, and prevent arteriosclerosis. Therefore, aerobic exercise can prevent the occurrence of arteriosclerosis, stroke and myocardial infarction.
Benefit 4: Relieve stress. Movement can remove tension stress. Gentle exercise can regulate mood, resolve negative emotions, and have a cathartic function, which can release psychological depression, forget troubles, and at the same time bring physical and mental pleasure.
Benefit 5: Increase oxygen carrying capacity. The body's oxygen is supplied to the whole body with the blood. With the right amount of exercise, the human body inhales a lot of oxygen, which can help us reduce fatigue and eliminate stress at the same time.
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Can anaerobic exercise help you lose weight?
Can anaerobic exercise help you lose weight? The answer is yes, but the effect is not very obvious and requires long-term persistence. Because anaerobic exercise helps us increase muscles and shape muscle lines, it is not suitable for weight loss.
Reasons why anaerobic exercise can't lose weight:
Reason 1: Anaerobic exercise refers to the high-speed and vigorous exercise of muscles in a state of "hypoxia". Most of the anaerobic exercise is a high-intensity and instantaneous exercise, so it is difficult to last for a long time, and the time to eliminate fatigue is also slow.
Reason 2: The biggest feature of anaerobic exercise is that the intake of oxygen during exercise is very low. Due to the excessive speed and explosive power, the sugar in the human body has no time to be decomposed by oxygen, and has to rely on "anaerobic energy supply". This kind of exercise will produce too much lactic acid in the body, resulting in muscle fatigue that cannot last for a long time, muscle soreness after exercise, and shortness of breath.
Warm reminder:
Compared with aerobic exercise, weight loss should start with anaerobic exercise! Because anaerobic exercise doesn't just help build muscle. And it is also very effective for burning fat. Not only can it burn fat during exercise, but it will also continue to consume fat after exercise, and the fat burning effect can last for more than 48 hours.