How long should you do aerobic exercise after anaerobic exercise?

There are many ways of anaerobic exercise, generally including running, weightlifting, height training, etc. It means that the body breathes less oxygen under high-speed and intense exercise, which may cause muscle fatigue, but it can exercise the muscles. Doing anaerobic exercise alone cannot improve the body's resistance. You should do some aerobic exercise, such as jogging, swimming, etc., to exercise the oxygen supply capacity of the heart and lungs.

Generally speaking, when training in the gym, you should do anaerobic exercise first, then aerobic exercise. Exceptions apply in special circumstances.

Aerobic exercise, also called aerobic metabolic exercise, refers to physical exercise performed by the human body with sufficient oxygen supply. It is characterized by low intensity, rhythm, and long duration. Common aerobic exercises include: walking, jogging, skating, swimming, cycling, Tai Chi, fitness dancing, rhythmic gymnastics, etc.

Anaerobic exercise refers to the high-speed and intense movement of muscles in a state of "oxygen deprivation". The biggest feature is that the oxygen intake during exercise is very low. Due to the excessive speed and explosive power, the sugar in the human body does not have time to be decomposed by oxygen and has to rely on "anaerobic energy supply". This type of exercise will produce too much lactic acid in the body, leading to unsustainable muscle fatigue, muscle soreness and shortness of breath after exercise. Common anaerobic sports include: running, weightlifting, throwing, high jump, long jump, tug of war, muscle strength training, etc.

1. Doing strength training first and then aerobic exercise will make your fat loss effect more effective.

During exercise, people mainly consume sugar (muscle glycogen, liver glycogen, free blood glucose) at the beginning, and fat accounts for a smaller proportion. This is because when sugar reserves are sufficient, fat will not be mobilized in large quantities. Fat is originally used to prevent hunger, and it will only be mobilized in large quantities when the body lacks energy. Strength training mainly consumes sugar, more specifically muscle glycogen and free blood glucose. So you do strength training first to consume some of the body's sugar reserves, and then do aerobic exercise. At this time, the proportion of fat mobilization will increase. In other words, the efficiency of aerobic fat burning is improved, and the fat reduction effect is twice as good with half the effort.

2. What if I do aerobics first and then strength training?

Then the effectiveness of your strength training will be reduced, and the stimulation to the muscles will also be reduced, because the sugar reserves will be used up early. Remember, strength training is best done when you have the most physical strength. Some people may ask, if we do strength training first and then aerobic exercise, won’t the effect of aerobic exercise be reduced? In fact, the main purpose of aerobic exercise is not to stimulate muscles, it mainly exercises cardiopulmonary capacity.

3. However, the order of aerobic and anaerobic training is not fixed.

On high-intensity lower-body training days, consider doing less or no aerobic exercise. Because high-load training such as squats can cause great damage to muscle fibers, and the nerves and muscles are very tired, long-term aerobic exercise at this time can easily cause sports injuries. For people who run outdoors, their main purpose is to run. For them, there are no conditions for formal strength training, nor is there any need to consume their running enthusiasm through a large number of freehand muscle training movements before running. They can use 10-20 minutes after running to use simple freehand strength training to moderately strengthen their muscles, and then stretch them, which can achieve a good comprehensive fitness effect.