Aerobic exercise and anaerobic exercise the difference between

Aerobic exercise including jogging often, such as swimming, anaerobic exercise which usually refers to the short time of great intensity exercise. We take a look at the following aerobic exercise with anaerobic exercise the difference between


In that case, aerobic exercise and anaerobic exercise is how it's divided?

This depends largely on the strength of the movement. In the exercise is relatively small, the oxygen supply sufficient energy to the body of material to obtain energy aerobic oxidation, that is, aerobic exercise; when the strength of a larger movement, the relative lack of oxygen supply, the body's glycogen, may make use of glycolysis To produce lactic acid to obtain energy, that is anaerobic exercise. This shows that under normal circumstances, the division of anaerobic and aerobic exercise movement is primarily based on the campaign process to determine whether the lactic acid produced.

Of the people, aerobic exercise training to be mainly because of relatively low intensity aerobic exercise, the body organs of the load is also relatively small and difficult to injuries occur and they can get better training results. On the basis of the training of young people, in order to improve their physical fitness, and exercise to improve the body's ability to bear and raise the level of competitive sports, you must arrange a certain proportion of anaerobic exercise.

Heart rate measurements can be more effective aerobic exercise, the easiest way is to count pulse rate. As a doctor can feel the pulse, count the number of 30-second pulse, multiplied by 2 to get the pulse of the number of times per minute, that is, the pulse rate. Aerobic exercise appropriate pulse rate (220 - age) × (60% ~ 85%). If the 35-year-old man at the time of exercise heart rate range is how much? First, we use 220 minus his actual age of 35 years old, a number of 185; and then multiplied by the number (60% to 85%) have been on a range of maximum and minimum levels for 111 times, 158 times the upper limit for this The man is in the process of training for aerobic exercise per minute to reach the heart rate range.

This method of men and women. It should be noted that this formula does not apply to the most obvious disease. For the age of 50 years of age and with varying degrees of chronic diseases in the history of the elderly, the Movement for the appropriate heart rate (170 - age) × (60% ~ 80%); other words, to reduce the intensity of exercise and avoid exercise on the heart Impose an excessive burden in place to guard against the risk.

How to master this exercise?

Aerobic exercise will take some time, is the only way to achieve a certain effect. Under normal circumstances, if there is no congenital diseases or diseases related to sports taboo, the general requirements of each intensity aerobic exercise to achieve the appropriate heart rate, for at least 20 minutes. Research shows that the (220 - age) × (60% ~ 85%) of the appropriate strength of the pulse rate for the middle of exercise intensity.

Movement duration of the effect of exercise a great influence. For the beginning of training people, the movement continued for more than 20 minutes is not an easy task. Step-by-step should be to gradually extend the time for exercise, the body in order to avoid fatigue. With the continuous improvement in bodily functions, and then gradually extend the campaign to 0.5 to 1 hour.


有氧运动和无氧运动的区别

有氧运动通常包括慢跑、游泳等，无氧运动通常指那些短时间之内运动强度大的运动。下面我们就来看看有氧运动与无氧运动的区别


　　那么，有氧运动和无氧运动是如何划分的呢？

　　这主要取决于运动的强度。在运动强度相对较小时，氧的供给充分，机体以能源物质的有氧氧化获得能量，即有氧 运动；当运动强度较大时，氧的供给相对不足，机体则可利用糖原的酵解，生成乳酸获得能量，即无氧运动。由此可见，在一般情况下，划分有氧运动和无氧运动， 主要是根据运动过程中有无乳酸产生来判定的。

　　对老百姓而言，锻炼时应以有氧运动为主，这是因为有氧运动强度相对较小，机体各器官的负荷相对也小，不易出现伤害事故，而又能取得较好的锻炼效 果。对有训练基础的年轻人而言，为了提高自身的身体素质、提高机体承受剧烈运动的能力，提高竞技运动的水平，则必须安排一定比例的无氧运动。

　　可通过测心率更有效地进行有氧运动，最简便的方法是计数脉率。可以像医生把脉一样，计数30秒钟的脉搏次数，乘以2就得到每分钟的脉搏次数，即 脉率。有氧运动的适当脉率为（220—年龄）×（60％～85％）。如35岁男子，他锻炼时的心率范围是多少呢？首先，我们用220减去他的实际年龄35 岁，得到一个数为185；再用这个数乘以（60%～85%）就得到了一个范围，下限为111次，上限为158次，这就是这名男子在锻炼过程中进行有氧运动 时每分钟应达到的心率范围。

　　此方法不分男女。需要说明的是，此公式适用于大多数没有明显疾病的人。对于年龄在50岁以上并伴有不同程度慢性病史的老年人来说，运动中适宜心率为（170—年龄）×（60％～80％）；也就是说要降低运动强度，避免锻炼对心脏造成过重负担，以防出现危险。

　　怎样掌握运动强度呢？

　　有氧运动需要一定的持续时间，只有这样才能达到一定效果。一般情况下，如果没有先天性疾病或相关运动禁忌疾病，一般要求每次有氧运动强度达到适当心率后，至少持续20分钟以上。研究表明，（220—年龄）×（60%～85%）的适当脉率时的强度为中等偏上的运动强度。

　　运动持续时间的长短对锻炼效果有很大影响。对于刚开始锻炼的人来说，持续运动20分钟以上并不是一件容易的事。应循序渐进，逐渐延长运动的时间，以免造成机体过度疲劳。随着身体机能的不断提高，再逐渐将运动时间延长到0.5～1小时。