Is running an aerobic exercise?

Many people don’t know the difference between aerobic exercise and anaerobic exercise. No one knows whether running is an aerobic exercise or anaerobic exercise. In fact, as long as running is controlled well, it can be both an aerobic exercise and an anaerobic exercise. The key is that everyone still needs to understand the difference between anaerobic and aerobic exercise. As for the question of whether running is an aerobic exercise, the editor will answer it for you below.

As long as you control the intensity, running can be an aerobic exercise and can achieve the goal of fat loss. Simply put, as long as you don't feel muscle soreness after running, it is not anaerobic exercise. Under this premise, the faster you run, the more fat you burn.

Aerobic metabolic exercise, also known as "isotonic exercise", refers to endurance exercise aimed at enhancing the body's absorption, transportation and use of oxygen. During the entire exercise process, the oxygen inhaled by the human body is basically equal to the oxygen needed, which can keep the body in an "aerobic" state during the exercise. The characteristics of aerobic metabolic exercise are low intensity, rhythm, uninterrupted, long duration, and convenience. The effects of aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, improve body shape, etc.

The burning of human fat requires three necessary conditions:

1. The exercise should reach a low to medium intensity heart rate (target heart rate); calculation method: (220-age) × 60%--80%. For example, for a 20-year-old athlete, the pulse rate must be between 120 and 160 times.

2. This kind of low-intensity exercise with a high heart rate should last for more than 20 minutes. Start with a 5-10 minute warm-up, and then continue for more than 20 minutes to reach the expected target heart rate. In the process of body heat conversion and energy supply, glycogen in the blood takes precedence over fat for energy supply, and it takes a certain amount of time for fat to start burning and converting into calories to provide exercise. Generally, fat-loss exercises take 45-60 minutes. The total exercise time should not exceed 90 minutes at a time, and you should exercise 3-5 times a week.

3. This kind of exercise must involve exercise of large muscle groups, such as brisk walking, jogging, swimming, aerobics, cycling, rowing, skipping rope, going up and down stairs, playing ball, etc.

Anaerobic exercise refers to the high-speed and intense movement of muscles in a state of "oxygen deprivation". Most anaerobic exercises are high-intensity and instantaneous, so they are difficult to sustain for a long time and fatigue is eliminated slowly. The biggest feature of anaerobic exercise 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, causing muscle fatigue and inability to last long. You will feel muscle soreness and shortness of breath after exercise.

After reading the above knowledge about running being an aerobic exercise, have you learned a lot? In fact, you can understand from the above information that as long as the intensity of running is controlled well, aerobic exercise and anaerobic exercise can be performed in the same sport. You should also pay attention to the exercise posture when exercising.