Health

Exercise Is Good for Health! Which Is the Best “Aerobic” Or “Anaerobic” Workout?

When it comes to exercise, some people like to walk, dance or yoga, while some people like to lift dumbbells, play equipment …… seem to be moving, but these different forms of exercise but due to the “energy supply mode” is different, there is an “aerobic” and “anaerobic” distinction. “Aerobic” and “anaerobic” points.

“‘Aerobic exercise’ and ‘anaerobic exercise’ although only one word difference, but very different.” Zhou Yue, a professor at the School of Exercise and Human Science at Beijing Sport University, said that exercise is like the engine of a car, which needs fuel to provide energy. The body’s main source of energy is fat, sugar and protein. When the intensity of the movement is relatively low, energy consumption is relatively small, oxygen has time to be transported to the tissue cells for metabolism (also known as “aerobic metabolism”), through the burning of fat to meet the body’s energy needs, this movement is aerobic exercise. Usually, exercises that can be carried out for a long time are aerobic exercises, such as walking, jogging, swimming, cycling, dancing, yoga, playing ball games, etc. On the contrary, when the exercise is very strenuous, it is not necessary to do aerobic exercises. On the contrary, when the movement is very violent, or a rapid outbreak, such as weight lifting, 100 meters sprint, sprinting, wrestling, throwing, muscle equipment training, etc., the body needs to consume a large amount of energy in an instant, and oxygen is too late to reach the cells to participate in the combustion of aerobic metabolism is very difficult to meet the body’s strong demand for energy consumption, so the body’s sugar will anaerobic metabolism in order to quickly produce a large amount of energy to replenish, this state of the Exercise in this state is anaerobic exercise. In other words, anaerobic exercise is mostly high load intensity and instantaneous exercise.

Zhou Yue said, aerobic exercise and anaerobic exercise energy supply form is different, but each has the advantages of exercise. Aerobic exercise can fully burn body fat, conducive to blood glucose, blood lipid control; anaerobic exercise can exercise muscle strength and increase muscle circumference, can prevent osteoporosis, but also enhance cardiopulmonary function.

Top 10 Benefits of Aerobic Exercise

Low risk of Alzheimer’s. A study from the University of Gothenburg’s Salge Institute in Sweden showed that women who did more aerobic exercise in middle age were 88 percent less likely to develop Alzheimer’s disease after 40 years.

Anti-aging. The University of London, UK, compared 125 amateur cyclists aged between 55 and 79 with 75 people of similar age who rarely exercised and found that the immune systems of the cyclists were better able to withstand the risks of aging.

More muscular. A study published in the American Review of Sport and Exercise Science showed that men who engaged in 45 minutes of moderate to vigorous aerobic exercise four times a week increased their leg muscle mass by 5 to 6 percent.

Prevents heart damage. A study published in the American Journal of Circulation showed that engaging in high-intensity aerobic exercise resulted in a significant increase in left ventricular function, helping to prevent atherosclerosis of the main arteries of the heart.

Promotes gut health. Aerobic exercise changes the composition of gut microbes, which can play a role in inflammation, which is an early warning sign of intestinal disease.

Improves cholesterol levels. Research at the University of Greenwich in the UK found that aerobic exercise reduces cardiovascular disease risk by lowering LDL levels and increasing HDL levels.

Prevent diabetes. Endocrinologists at China-Japan Friendship Hospital found that engaging in 20 minutes of moderate to high intensity aerobic exercise a day can cut the risk of diabetes in half because it changes the way the body uses blood sugar.

Improved skin. Researchers at McMaster University in Canada say that middle-aged people who regularly engage in aerobic exercise have healthier, younger-looking skin.

Reduces depression. Exercise scientists at Freie Universität Berlin in Germany found that patients with severe depression who spent 30 minutes running every day for 10 days experienced a significant reduction in depressive symptoms.

Enhance memory. Maastricht University in the Netherlands found that older women with mild cognitive impairment who engaged in aerobic exercise (walking and swimming) 2 times a week had a significant increase in the volume of the hippocampus in their brains, which is related to learning and memory, and enhanced memory.

Anaerobic exercise has four major benefits

1、Lower the risk of osteoporosis

Anaerobic exercise contributes a lot to the increase in muscular endurance and speed, in which aerobic training has little effect on the increase in bone density, while the anaerobic exercise belonging to the strength training even increase the effect of bone density is better, more effective in reducing the risk of osteoporosis.

2、Improve body immunity

After exercise, the repair of damaged muscles and lactic acid metabolism consume fat, increase the ratio of muscle and fat, increase the muscle metabolic rate, and improve the body’s immunity. Therefore, compared with aerobic exercise, its “fat loss” effect, not reflected in the “exercise”, but reflected in the “after exercise”, to achieve even if not exercise, also in the The effect of “fat loss” is not reflected in “exercise”, but in “after exercise”.

3、Reduce the risk of disease and death

Anaerobic exercise and muscle contraction speed and strength can be improved, effectively reducing the risk of death from disease. Human grip strength improves every 10%, the risk of disease will be reduced by 30%, compared to this aspect of aerobic exercise is dwarfed.

4, exercise muscle

Anaerobic exercise is too fast and explosive force is too fierce, the sugar in the body can not be decomposed by oxygen, and have to rely on “anaerobic energy supply”. This movement will produce too much lactic acid in the body, resulting in muscle fatigue can not be sustained, muscle soreness after exercise, shortness of breath. Anaerobic exercise is a form of exercise that builds muscle and makes the body stronger.

Aerobic and anaerobic is a matter of choice.

It should be reminded that there is no absolute boundary between aerobic and anaerobic exercise. When people exercise, not from one metabolic state suddenly switch to another state, most of the time the two are overlapping, but the intensity of small hours for the aerobic metabolism is dominated by the anaerobic metabolism when the intensity of large dominated by the anaerobic metabolism. Nevertheless, in order to get the best fitness effect and avoid sports injury, people of different ages should focus on the choice of exercise.

Teenagers: this age group of children is in the stage of physical development, it is difficult to rely on physical education classes alone to meet the amount of exercise, it is recommended to do at least 60 minutes of physical activity every day, to aerobic, anaerobic exercise is mainly based on the combination.

The State General Administration of Sports Sports Medicine Institute of Lu Zhiyong also said that, according to the law of physical development of young people, 6-14 years old is the sensitive period of endurance quality development. This period of exercise is mainly based on endurance sports, generally children learn to walk independently, you can train their endurance qualities. Some studies have reported that, worldwide, the fastest runners among children under 14 years old can run a marathon in less than 3 hours. Therefore, endurance training is beneficial to children’s growth and development and enables them to achieve a high level of athletic performance. However, minors under the age of 14 should not be too early for strength training, because the human cardiovascular system development to be perfected after 14 years old, before the age of 14 years old, if too much strength training, easy to lead to cardiovascular system damage, which will be unfavorable to the future growth and development.

14-28 years old is a special age, because this is the human body’s growth and development period. The skeletal and muscular systems of the whole body are in a process of getting stronger. At this time, if the body is given the appropriate benign stimulation, the human body will grow and develop faster, as well as stronger and more robust. Therefore, at this stage for young athletes, there is no need to limit the sports program, within his ability, try to cultivate his hobbies, such as ball games, running and jumping sports can be.

Middle-aged: Adults are busy with work and have less time for exercise, but it is recommended that at least 150 minutes of moderate-intensity aerobic exercise be completed each week. If physical conditions allow, you can add 1~2 times a week of muscle equipment training on this basis.

Lu Zhiyong said that after the age of 28, the human skeletal system has been developed, such as internal organ system and so on development is perfect. This is a more vigorous stage of human development. At this stage, the choice of sports programs can be very rich, it is appropriate to choose aerobic exercise, different individuals can be based on their own personal ability, choose to run or swim and other projects. However, according to the needs of social interaction, you can also choose some ball games, such as basketball and soccer, which are beneficial to the body and mind.

Elderly people: when they are older, their body functions are declining, and exercise is more difficult, but they should still insist on exercising 3 to 5 times a week, with aerobic exercise as the main focus; older people with poorer mobility or chronic diseases can choose relatively gentle exercise, such as walking, playing Tai Chi, etc. In addition, they should also pay attention to doing activities that can exercise their body and mind. In addition, attention should be paid to activities that can exercise balance and prevent falls, such as swimming and dancing.

Lu Zhiyong said that for middle-aged and elderly sports enthusiasts over the age of 50, be careful in the selection of projects. Because this time the human body’s cardiorespiratory function, body muscle strength are in a period of decline. The choice of projects must take into account the future sustainable development, so the choice of projects try to fast walking, jogging or swimming is appropriate. Secondly, some of the less active sports, such as billiards, golf, gate ball, etc., are suitable for the elderly to do aerobic exercise, not only to promote cardiopulmonary, but also to maintain muscle strength in a certain state of stimulation, beneficial to the body and mind.

Ten ways to make exercise stick

1. Bike to work. This takes the burden off of people who don’t have to take a whole block of time alone to exercise.

2. set daily goals. The United States “fitness enthusiasts” website survey found that nearly 60% of the New Year’s fitness program to end in failure, they tend to make long-term plans, once not completed, they lost confidence. Exercise is best to set specific daily goals, such as 5-minute push-ups.

3. participate in sports clubs. Can increase the opportunity to make friends, encouragement and support among friends is very critical to adhere to the movement.

4. try wearable devices. Such equipment and cell phone software to make the movement specific quantitative, more intuitive. Can also be adjusted according to personal circumstances, to help choose the best plan, beneficial to adhere to.

5. try “adventure” sports. Weekends to participate in hiking, swimming, rafting, mountain biking and other “exciting” sports, these have never experienced the “adventure” to help enhance the fun of the movement.

6. looking for sports partners. Stanford University, the United States, a new study shows that, compared with separate exercise couples, couples exercise together increased by 78%. Whether it’s a partner, family member or friend, exercising with a partner is more fun and more likely to stick around.

7. Make exercise a game. This allows people to stay motivated to exercise, and the fun is greatly enhanced. If you record the number of hours and intensity of exercise, and compare them day by day, you can enhance the “sense of play”.

8. more changes. U.S. Gallup Consulting survey found that in 2015, 55% of Americans exercise regularly, one of the reasons is that the hot listing of wearable devices changed the traditional way of exercise and the concept of exercise. Exercise form and amount of exercise should be diversified, rather than the rigid “how far to run or how many times to lift weights every day”.

9. Seek help from a personal trainer. Personalized guidance is critical to maintaining the science and durability of exercise. Personal trainers will work out a workout plan that maximizes performance based on your physical fitness and other indicators.

10. Reward yourself. Occasionally, some “half work, half play” type of exercise, such as cycling to visit the brewery or running to the barbecue restaurant, and appropriate rewards, etc., can encourage themselves to love exercise.

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