aerobic exercise can be considered as the exercise in which the oxygen supply and consumption in the body are in a balanced state. This kind of exercise takes a long time, and the exercise intensity will not be in the middle level. During aerobic exercise, fat in the body can participate in calorie consumption in a higher proportion.
At the same time, because aerobic exercise improves the metabolic capacity in the body, the fat in the body can continue to burn for a period of time after exercise. However, it should be noted that aerobic exercise will only produce good results if the exercise time is controlled at about 45 minutes. If the exercise time is only 2 to 3 minutes, it will not produce good fat burning effect.
Although aerobic exercise can't produce good muscle building effect, it can enhance muscle endurance. For ordinary people, lactic acid will be produced during exercise, and aerobic exercise will slow down the accumulation of lactic acid. Through such a process, the endurance of muscles will gradually increase.
Aerobic exercise has the ability to spread the muscles around the surrounding capillaries. When the capillaries around the muscle expand more, the muscle will get more nutrients and produce less metabolic waste. This will be beneficial to the recovery of muscle cells.
Second: anaerobic exercise
The intensity of anaerobic exercise is relatively high and the load is very high, so it will be more difficult to maintain anaerobic exercise for a long time. Of course, after the training of anaerobic exercise, he will have obvious fatigue and a lot of lactic acid will be produced. Therefore, generally, after anaerobic exercise training, you need to set aside some time to rest your body.
Because anaerobic exercise can effectively increase muscle circumference and promote muscle growth. The decomposition of sugar intake by the body is generally an aerobic process, but aerobic decomposition can not meet the needs of the body during anaerobic exercise, so anaerobic decomposition will begin.
Anaerobic decomposition can't make fat burn well, but it doesn't mean that anaerobic exercise is really powerless to reduce fat. Because the muscles of all parts of the body will participate in anaerobic exercise, they will still consume some fat.
Of course, choosing more during anaerobic exercise can make all muscles participate in load exercise, which can still do a lot of good for fat burning. The more muscles involved in a sport, the more calories needed, and the better the fat burning effect.
Third: Muscle Strength Strengthening Training Action
I believe that everyone basically wants to make their figure more beautiful through fitness, so it is not enough to carry out fat-reducing training alone. To make your figure look better also needs to make your muscles fuller, so strength training is essential. The following strength training movements can play a reference role for everyone.
1. Straight-arm pull-down
First, the feet are separated by a width similar to the shoulder distance to ensure that the legs are slightly bent, and the upper body leans forward to grab the rope with both hands.
Then, ensure the posture of the body during the whole process, pay attention to the upper body not to shake, and straighten your arms and pull down the rope.
finally, when the rope is pulled to the abdomen position, stop the movement, and then the body continues to exert force to control the rope return speed to restore the rope.
suggestion: 8 to 12 times each movement, 3 to 5 groups each time
2. Kneeling posture pull-down
First, the body enters a kneeling state, and the buttocks sit in front of the rope device, holding the rope with both hands and straightening up to ensure that the whole back is tight.
then, pull down the rope equipment with both arms, and make sure that your body can't shake, and pull the rope to the front of your chest.
Finally, after pulling the rope to the front of the chest, make sure that the rope with body force moves slowly upward.
suggestion: 8 to 12 times for each movement, with 3 to 5 groups each time
3. Please click to enter the picture description for the semi-squat rope rowing
First, keep the semi-squat posture in front of the rope device, with the upper body slightly leaning forward, and the angle between thighs and calves is about 9 degrees, and grasp the rope with both hands.
Secondly, keep the legs and the whole body stable, and pull the rope towards the body until it touches the abdomen.
finally, after the rope is pulled to touch the abdomen, the whole body will maintain a coordinated force to slowly restore the rope.
suggestion: 8 to 12 movements, 3 to 5 groups each time
conclusion: both aerobic exercise and anaerobic exercise have their own shortcomings, so we should judge which exercise mode we are suitable for according to our actual ability. Try to make the exercise mode you choose work best, and try to avoid the shortcomings of each exercise mode.