Aerobic Exercise && Anaerobic exercise

Aerobic exercise, also known as aerobic metabolic movement, refers to the body's physical activity in the case of adequate oxygen supply. The advantage of aerobic exercise is that it can increase the intake of oxygen, which can better consume excess heat in the body. In other words, in the course of exercise, the human body inhaled oxygen and demand equal, to achieve a physiological balance. Therefore, it is characterized by low strength, rhythmic and long duration. Requires no less than 1 hours per workout, 3 to 5 times a week. Through this exercise, oxygen can fully ferment the dissolution of sugar, but also consumption of body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state, is the main exercise mode of fitness.

Common aerobic activities are: walking, jogging, skating, swimming, riding bicycles, playing Taijiquan, jumping fitness dance, do rhythmic exercises.

The anaerobic exercise refers to the muscle in the "hypoxia" state of high-speed vigorous movement. The majority of anaerobic exercise is high load intensity, instantaneous strong movement, so it is difficult to continue for a long time, and fatigue elimination time is also slow. The biggest feature of anaerobic exercise is that oxygen intake is very low during exercise. Because the speed is too fast and the explosive force too fierce, the human body of sugar in the oxygen decomposition, and have to rely on "anaerobic energy supply." This kind of sports meeting produces the excessive lactic acid in the body, causes the muscle fatigue not to be lasting, after the movement feels the muscle ache, the shortness of breath. If you want to make your body stronger, you can go to the gym to participate in anaerobic exercise. However, in the exercise, it is best to follow the guidance of the coach, choose a suitable training program.

Common anaerobic sports include: racing, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training, etc.

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Fitness people can be broadly divided into two types: increased muscle population and weight loss population. For these two kinds of people, how long can you see the effect of fitness?

How long does the workout work for the muscle-increasing population?

For the people who want to get muscle, your muscle latitude is definitely unlikely to change much in the first month. There is no training program that will allow a novice who is just in touch with fitness to grow a few cm in the first month's latitude.

Also depends on what you want to be the effect, if you want to let your appetite become bigger, then only one weeks will be effective.

If you want to increase your strength, you have a noticeable increase in weight, and one months will be effective.

But if you want to increase muscle latitude, lines, and so on, it will take at least 3 months to have a noticeable change.

For people who want to lose fat, there are a lot of things that can't be controlled.

The amount of calories, fat, intensity, time, type, and duration of the rest of the diet has led to a difference in the efficiency of each person's lipid reduction.

When all the conditions are met, one months can be reduced by about 10 pounds, but if you do not pay attention to these, weight may not reduce the anti-increase, high efficiency is not high depending on your personal situation.

So for the fat-reducing population, control all the controllable conditions, 1 months can be effective.

As for the time of obvious change, depending on the individual situation, almost between 3-6 months.

How long is the fitness day?

This is one of the concerns of all those who have just started to exercise.

To gain muscle, you need to stimulate the most muscle in as short a time as possible, to focus more on exercise intensity rather than on the duration of the training. Be sure to exercise at least 30 minutes each time. If you don't have a lot of time, try to take a short period of time for every workout, like using a loop, so that 15-20 minutes is enough.

Many people know that aerobic exercise consumes fat, but they forget to add strength training before aerobic exercise. Because the energy supply order of the human body from glycogen energy to fat supply, so the first through strength training to consume glycogen, and then to aerobic exercise can be more efficient consumption of fat. 20-30 minutes strength training, with 30 minutes or more aerobic games have a good weight loss effect.

Aerobic Exercise && Anaerobic exercise