How to distinguish aerobic exercise from anaerobic exercise

　　Nowadays, aerobics in many fitness centers are often confused with aerobics. Many aerobics exercise In terms of exercise intensity, it is not a fitness exercise in an aerobic state at all. The intensity of aerobics is too high. To be precise, anaerobic or aerobic and anaerobic mixed metabolic components are higher, so the original role of aerobic exercise in losing weight has been lost, and it has become "anaerobic exercise".

　　Looking at various fitness methods and projects, according to their energy metabolism and energy supply methods, they can be attributed to three basic forms of exercise, aerobic exercise, anaerobic exercise and aerobic and anaerobic mixed exercise. Aerobic exercise is a form of long-term, medium to low intensity exercise, which mainly consumes body fat through fat metabolism, so it can lose weight. ； Anaerobic exercise is a form of short-term, high-intensity exercise, which mainly consumes a large amount of muscle glycogen and liver glycogen through ATP, creatine phosphate metabolism and sugar metabolism, so it cannot lose weight.

　　At the beginning of exercise, the bodybuilder's heartbeat speeds up and he breathes heavily, especially inhaling louder and deeper. The main purpose is to inhale more oxygen and transport more oxygen for tissue cells to use. How well tissue cells absorb and utilize oxygen can be judged by the index of maximum oxygen uptake. In the first few minutes of exercise, the body's oxygen uptake increases significantly compared to the resting state, but it can still reach a "steady state" equivalent to the oxygen demand of muscle tissue. At this time, the cardiac output, heart rate It is roughly consistent with pulmonary ventilation, and the oxygen intake can basically meet the oxygen needs of tissue cells. When the body exercises in an aerobic state, fat is used as energy for metabolic activities, so what is consumed is body fat. Maintaining and maintaining such exercise intensity is aerobic exercise.

　　When the exercise load gradually increases, the oxygen uptake rises linearly, the heart rate doubles and speeds up, and more oxygen needs to be transported to meet the substantial increase in oxygen demand of tissue cells. When the supply and demand of oxygen deviates, the body can only supply energy through sugar and protein metabolism in partial or long-term hypoxia. At this time, exercise consumes sugar and protein. This type of exercise is called anaerobic exercise.

　　Testing whether it is aerobic exercise, anaerobic exercise or mixed metabolic exercise mainly relies on laboratory evaluation standards and on-site monitoring indicators. Heart rate is the most commonly used on-site indicator. No matter what kind of fitness exercise you are engaged in, as aerobic exercise, the heart rate is generally around 130 beats/minute. The golden heart rate and heart rate of 130 are for aerobic exercise and consuming body fat. Although everyone's basal heart rate and maximum heart rate are different, the heart rate for aerobic exercise should not exceed 130 beats/min, which is 50%-60% of the human body's maximum oxygen uptake. In fact, the body begins to metabolize when the heart rate reaches 150 beats/min. If the heart rate reaches 160 beats/min, or even more than 180 beats/min, it indicates that the exercise metabolism is carried out under anaerobic exercise. Only gymnastics exercises that last for more than 30 minutes and have a heart rate controlled below 140 beats/minute can carry out aerobic metabolism, consume fat, and achieve the effect of weight loss. It should be pointed out that in aerobics, individual differences such as age and physical condition cannot be ignored. You should always sweat slightly during exercise and should not sweat profusely. taking into account female The hemoglobin value is compared with male If it is low, the intensity and time of aerobics can be slightly reduced or prolonged.

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