Anaerobic and aerobic sequence

In life, in order to keep fit, people may not know which method is the best for exercising the body, because there are two types of fitness methods: anaerobic exercise and aerobic exercise. Anaerobic exercise will lead to the secretion of lactic acid, which can cause back pain. Therefore, regarding the order of anaerobic and aerobic exercise, we can consult the opinions of relevant experts, and we can understand relevant information and adopt healthy exercise methods.

Fitness goals-to stay healthy, pay attention to the separation of aerobic and anaerobic time

If you just want to stay healthy, then it doesn't make much difference whether you do aerobic training first or anaerobic equipment training first. Researchers once conducted an experiment in which two groups of people were separated and performed the same exercise training for 24 weeks. The difference was that one group did aerobic training first, and the other group did anaerobic training first. The final training results showed that everyone's athletic performance had improved significantly, and everyone had a similar increase in muscle strength. The difference is that the group that performed aerobic training first tended to recover more slowly during the training process. Over the two days following exercise, serum testosterone levels gradually decreased. This means that if you want to gain muscle, you should not do aerobic training first, and you should separate aerobic exercise days from anaerobic exercise days. It is best to have a rest day before aerobic exercise, for example, do anaerobic weight-bearing training for a day, then do aerobic exercise after a day of rest, and then do anaerobic weight-bearing training for a day or the next day.

Fitness goals - to have a more youthful attitude in life, in any order

Likewise, if you're a new gym-goer or you just want to get more active, you can start with any of these workouts. You don't need to worry about the order of these exercises; it is often more beneficial to alternate the order of aerobic and anaerobic exercises. If you are not sure which one to start with, why not take a look at some of the more popular fitness methods on the market? You will find that many fitness studios are increasingly mixing aerobic and anaerobic training. Therefore, if you want to become a sports fitness person in a short period of time, you might as well start with this mixed training method. From safety

From this perspective, you can do aerobic exercise first, and then do local exercise to make your body active first, which will enhance the effect of local exercise. Of course, you should warm up thoroughly before doing aerobic exercise.

Fitness goals - training for competitions and prioritizing competitions

Preparing for a marathon? Training for a certain Olympic lift? For this kind of discussion, the aerobic or anaerobic first approach is meaningless. This type of highly purposeful training often starts with single professional training. For example, long-distance runners conduct speed-changing sprint training and some simulated competitions, etc.

Fitness goal - to lose weight, do anaerobic exercise first and then aerobic exercise

Most of the time we recommend that people who want to lose fat do anaerobic equipment training first, and then aerobic cardiopulmonary training. From the perspective of fat burning, medium to high intensity anaerobic weight-bearing exercises will produce a large amount of lactic acid, which has a strong inhibitory effect on the decomposition process of fat for energy supply. Therefore, for fitness enthusiasts who want to reduce fat content, it is best to arrange only lower-intensity dumbbell exercises and whole-body compound exercises before aerobic exercises to increase the total calorie consumption. First do 30 to 40 minutes of anaerobic exercise with light weights and low intensity weight-bearing exercises. The movements should mainly target the parts that need to be improved, and arrange whole-body exercises involving a large number of muscles, and then do about 20 minutes of aerobic exercise. It is not impossible to start aerobic exercise directly, but the calories consumed will not be as much as doing a certain amount of anaerobic compound exercises first. In addition, anaerobic exercises are more efficient in breaking down sugar and protein in the body, and can mobilize fat earlier to participate in the energy supply process. However, if we do low-intensity aerobic training afterwards, the degree of fat oxidation is actually relatively low. The good thing is that HIIT (high-intensity interval aerobic training) is popular, but the downside is that HIIT cannot be trained every day, at most 3 times a week, and it cannot be trained on consecutive days.