Which is better for weight loss, aerobic exercise or anaerobic exercise?

Many friends must have heard of aerobic exercise and anaerobic exercise. So which one is better for weight loss? This first needs to be distinguished from the definitions of aerobic exercise and anaerobic exercise. So today we will first introduce to you the differences between aerobic exercise and anaerobic exercise, as well as their respective advantages and disadvantages.

Aerobic exercise and anaerobic exercise are not simply distinguished based on the sports events, but rather based on the way substances are metabolized in the human body during exercise. In other words, it depends on whether the energy for muscle contraction during exercise comes from aerobic metabolism or anaerobic metabolism.

Aerobic exercise refers to the period during which the human body mainly engages in aerobic metabolism. It reflects that the human body performs physical fitness exercises under the condition of sufficient oxygen supply, and the energy generated by the metabolism of sugar, fat and amino acids is supplied to the body's needs. It is characterized by low intensity, rhythm and long duration. The main purpose of aerobic exercise is to increase your heart rate and exercise your heart, which is why aerobic exercise is also called cardiovascular exercise. In addition, aerobic exercise requires a large amount of oxygen, and the main energy consumed by the body is carbohydrates and fat. It prevents osteoporosis and regulates psychological and mental state. Because the exercise intensity is relatively mild, it is more suitable for middle-aged and elderly people.

The appropriate heart rate for aerobic exercise is (220-age)×(60%～85%). For example, for a 35-year-old man, according to this formula, the ideal heart rate range when exercising is 111 beats per minute at the lower limit and 158 beats per minute at the upper limit. This is the heart rate range that this man should achieve during aerobic exercise during his exercise.

Common aerobic exercises include jogging, brisk walking, cycling, going up and down stairs, climbing, skipping rope and long-distance swimming. Generally, you should do aerobic exercise 3 to 4 times a week, or it is better to do it every other day. Excessive aerobic exercise can easily cause fatigue.

Anaerobic exercise refers to the human body performing some high-speed, intense exercise in a short period of time. When the human body exercises hard, the oxygen supply is insufficient, or the sugar in the body does not have time to be broken down by oxygen, and the body has to rely on "anaerobic energy supply", that is, the sugar in the body uses anaerobic fermentation to generate energy to supply the body's needs. The metabolites of anaerobic metabolism can only be carbohydrates, not fats and proteins. In addition, during anaerobic metabolism, sugar is broken down into lactic acid through anaerobic glycolysis, which can cause muscle fatigue and soreness. This is why we feel muscle soreness when we do strenuous exercise or high-intensity exercise for a long time. Common anaerobic exercises include equipment training, weightlifting and throwing, running, long jump, tug-of-war, etc.

The current popular view in the international sports medicine community is that within the same amount of exercise time, the most effective exercise for fat loss is high-intensity anaerobic interval training. After stopping high-intensity anaerobic intermittent exercise, the body consumes much more energy than after stopping aerobic exercise. For some fat people, it is difficult to lose weight successfully through aerobic exercise, because it is difficult to persist in exercise for more than half an hour. Relying on short-term high-intensity anaerobic intermittent exercise to lose weight may be more effective and easier. Anaerobic exercise helps us increase muscle and shape muscle lines, and is more suitable for young people.

After reading today's introduction on which is better for weight loss, aerobic exercise or anaerobic exercise, I wonder if you have begun to understand and know it! As stated in the article, the choice of exercise must be based on your actual situation. It is recommended that you do your homework before making a choice and do not blindly follow the crowd.