It can be said that many people are not very clear about the distinction between aerobic exercise and anaerobic exercise, or that when some people mention aerobic and anaerobic exercise.

They only know that aerobic is running, and anaerobic is a dumbbell but in fact, it can’t be distinguished like this. It can be said that the distinction between aerobic and anaerobic is still relatively obvious.

What exactly are aerobic and anaerobic? Also, are you more suitable for aerobic training or anaerobic training? There is a difference between anaerobic and aerobic exercise, look down carefully.

Aerobic exercise

Aerobic exercise refers to physical activities carried out when the body's oxygen is sufficient. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological balance state.

Simply put, it refers to regular exercise, the exercise duration is about 15 minutes or more, and moderate and upper exercise intensity (the maximum exercise heart rate value is between 60% and 80%).

It requires no less than 30 minutes of each exercise and insists on 3 to 5 times a week. For example brisk walking, jogging, long-distance slow swimming, etc.

Anaerobic exercise

It refers to the high-speed and vigorous exercise of muscles in a state of "hypoxia". Most of them are sports with high load intensity and strong instantaneousness, so it is difficult to last for a long time, and the time to eliminate fatigue is also slow.

Because when people are engaged in very intense or explosive sports, such as weightlifting, 100-meter sprint, wrestling, etc. The body needs a lot of energy in an instant, and under normal circumstances, aerobic metabolism cannot meet the needs of the body at this time. So sugar undergoes anaerobic metabolism to rapidly generate a large amount of energy. Exercise in this state is anaerobic exercise.

In fact, there is no absolute boundary between aerobic and anaerobic, and rarely exist independently, and they will not suddenly switch from one metabolic state to another, and more often overlap each other.

It is worth noting that whether an exercise is aerobic or anaerobic depends on the individual's physical condition and training level.

Still want to exercise at home, what to do?

Push-ups: This position works primarily the pecs and triceps, but also helps a lot with the shoulders and back because completing a standard push-up action requires the stability and coordination of the whole body.

Just start practicing, just do two groups in the morning and evening. When you can easily complete this task, start to increase the amount, add 10 each time, and gradually increase from two groups to five groups.

Pull-ups: Similar to push-ups, it is also a way to perform strength exercises on arm strength and shoulder and back muscles.

The number of times for each set is increased from less to more, and the number of sets is gradually increased from two groups to 3-5 groups.

Raise dumbbells horizontally or lift them up, and gradually increase the amount to 3-5 groups according to your own situation.

People who often participate in sports are no strangers to dumbbells. Using dumbbells to increase exercise intensity and improve exercise effect can improve muscle mass with dumbbell exercise, and it is more convenient to use. According to personal exercise ability, starting learning from simple movements, and long-term persistence can improve the basal metabolic rate, which has a good effect on reducing fat and managing the body.

When you first start practicing dumbbells, the choice of dumbbell weight is very important. Generally, men are suitable for dumbbells of about 2 to 20 kg, and women are suitable for dumbbells of about 1 to 10 kg.

The basis for selection is to ensure that the weight of the dumbbells is equivalent to 65% ~85% of the body's load weight or so. After choosing a dumbbell that suits you, you should pay attention.

Generally, when practicing dumbbells, no matter which position you choose, you must ensure that you do warm-up activities in advance, and then start practicing.

It is best to train in groups. After each group of training, you can rest for two minutes. Give your muscles enough rest to avoid problems such as muscle soreness.