When you hear the word cardio, do you think of sweat dripping off your forehead while running on the treadmill or taking a brisk walk on your lunch break? It’s both. Cardiovascular exercise, also known as aerobic exercise, means that you’re doing an activity “with oxygen.”
Both cardio and weights can help you become healthier and more fit. A cardio workout burns more calories than a weight-training workout. However, your metabolism may stay elevated for longer after weights than cardio, and weight lifting is better for building muscle.
What are the aerobic and anaerobic exercises?
What are the conditions to achieve effective weight loss?
Aerobic exercise, as the name implies, is an exercise that requires oxygen metabolism to burn fat and burn calories during exercise. When doing aerobic exercise, the heartbeat needs to reach the range of 65% to 85% of the maximum heart rate for at least 20 minutes. , Is considered practical aerobic fitness.
The simple formula for maximum heart rate is as follows:
Maximum heart rate = 220-age
During exercise, you can use exercise devices to measure whether your heart rate is up to the standard or check whether you maintain a fast heartbeat and breathe a little. However, you can still speak and adjust the exercise intensity according to your body’s adaptation status.
Aerobic exercise can reduce fat, burn calories, promote cardiopulmonary function, prevent osteoporosis, reduce the incidence of three highs, etc.; aerobic exercise includes jogging, walking, cycling, flywheel, aerobic exercise, swimming, and many more.
Anaerobic exercise is energy conversion by “anaerobic metabolism” and the production of lactic acid during exercise. The maximum heart rate is about 90%. Therefore, during exercise, you will feel shortness of breath and a rapid heartbeat.
Anaerobic exercise uses short-term explosive power and higher exercise intensity to build fitness and effectively increases muscle mass by destroying muscle fibers and promoting the circulation of muscle regeneration.
Anaerobic exercise can increase muscle mass while increasing metabolic efficiency, making the process of gaining muscle mass and reducing fat twice the result with half the effort, creating an easy-to-lean physique; weight training, sprinting, high jump, sit-ups, push-ups, squats, etc. So it belongs to anaerobic exercise, and fitness courses such as core strength training are also anaerobic training that can build muscle.
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Aerobic or anaerobic, which one is better?
People new to the fitness field may ask: “Should I do aerobic or anaerobic is better?” There is no difference between aerobic and anaerobic. Both have their own merits; if you want to maintain long-term exercise habits and achieve results, it is necessary to combine aerobic and anaerobic methods to achieve the ideal posture.
Aerobic exercise→cardiopulmonary function, endurance training
Aerobic exercise can consume many calories, and it is beneficial for people with diet control to lose weight. In addition, it is helpful for cardiopulmonary function and endurance training; however, the disadvantage of aerobic exercise is that it cannot help you. Increase muscle mass. Excessive reliance on aerobic exercise may eventually lead to the counter-effects of reduced muscle mass and poor metabolism; it will fail to keep fit and increase the chance of regaining weight.
Anaerobic exercise→fat burning, muscle endurance training
Anaerobic exercise barbell can do muscle endurance training for the whole body muscles, burn fat, and transform it into a bodybuilding line. Anaerobic exercise can make up for the weakness of aerobic exercise, increase muscle mass and increase the basal metabolic rate simultaneously so that your body functions can operate more smoothly and efficiently and burn fat with less effort. Especially when weight loss encounters a bottleneck, anaerobic exercise should be used to boost morale.
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