Exercise is one of the ways to get in good shape. So do you know how to do aerobic exercise in daily life to help lose weight? Aerobic exercise, as the name implies, is to do gymnastics in a state of aerobic metabolism. Through gymnastics, it can consume excess body fat and achieve the purpose of losing weight. However, the author thinks that aerobic exercise in many fitness centers is often confused with aerobics. Many aerobic exercises are not exercise in aerobic state at all in terms of exercise intensity. The exercise intensity of dance exercise is too high. In general, anaerobic or aerobic and anaerobic mixed metabolic components are higher, so it loses the original weight loss effect of aerobic exercise, and jumps into anaerobic exercise.
Looking at various fitness methods and projects, according to their energy metabolism and energy supply methods, it can be attributed to three basic forms of exercise, aerobic exercise, anaerobic exercise and aerobic-anaerobic mixed exercise. Aerobic exercise is a form of long-term, low-medium-intensity exercise, in which fat metabolism is mainly used to consume body fat, so it can lose weight; anaerobic exercise is a short-term, high-intensity exercise form, mainly through ATP, phosphoric acid Creatine metabolism and sugar metabolism consume a lot of muscle glycogen and liver glycogen, so it is impossible to lose weight. At the beginning of the exercise, the bodybuilder’s heart beats faster, breathes heavily, especially increases and deepens the inhalation. The main purpose is to inhale more oxygen and transport more oxygen for the use of tissue cells. The ability of tissue cells to absorb oxygen and use oxygen can be judged by the index of maximum oxygen uptake. In the first few minutes of exercise, the oxygen uptake of the human body is greatly increased compared with the resting state, but it can still reach a stable state with the oxygen demand of muscle tissue. At this time, the cardiac output, heart rate and pulmonary ventilation are generally consistent. The intake of oxygen can basically meet the oxygen needs of tissue cells. When the body exercises in aerobic state, it is powered by fat to carry out metabolic activities, so it consumes body fat. Maintaining and maintaining this intensity of exercise is aerobic exercise.
When the exercise load gradually increases, the oxygen uptake increases linearly, and the heart rate doubles rapidly. More oxygen needs to be transported to meet the substantial increase in the oxygen demand of tissue cells. When the oxygen supply and demand deviates, the body is partially deficient. In the state of oxygen or long-term hypoxia, energy can only be supplied by the metabolism of sugar and protein. At this time, the exercise consumes sugar and protein. This kind of exercise is called anaerobic exercise. Testing whether it is aerobic exercise, anaerobic exercise or mixed metabolic exercise mainly relies on laboratory evaluation standards and on-site monitoring indicators. The speed of heart rate is the most commonly used on-site indicator. No matter which fitness exercise you are engaged in, as aerobic exercise, the heart rate is generally around 130 beats per minute. The golden heart rate and heart rate of 130 are for aerobic exercise and consume body fat. Although each person’s basal heart rate and maximum heart rate are different, the heart rate of aerobic exercise should not exceed 130 beats/min, which is 50% to 60% of the human body’s maximum oxygen intake. In fact, the heart rate reaches 150 beats/min. Start mixed metabolism, if the heart rate reaches 160 beats/min, or even more than 180 beats/min, it shows that its exercise metabolism is carried out under the state of anaerobic exercise. Gymnastics that lasts for more than 30 minutes and the heart rate is controlled below 140 beats per minute can carry out aerobic metabolism and consume fat to achieve the effect of losing weight. It should be pointed out that aerobic exercise certainly cannot ignore individual differences such as age and physical state. During exercise, you should always sweat slightly instead of sweating profusely. Considering that the hemoglobin value of women is lower than that of men, the intensity and time of aerobic exercise can be slightly reduced and prolonged. Only real aerobic exercise can lose weight.
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