What are the precautions for anaerobic exercise?

Nowadays, more and more people like to do some sports during their breaks after get off work or on free weekends, but the ones people often engage in are aerobic exercises such as games, yoga and other sports. But when it comes to anaerobic exercise, you may not know much about it. The purpose of doing exercise is to make your body healthier, so it is better to understand some necessary knowledge. So, what are the precautions for anaerobic exercise?

Precautions for anaerobic exercise: 1. Exercise should be of moderate intensity, that is, the heart rate should be maintained at 60-70% of the maximum heart rate during exercise (maximum heart rate = 220-age). When the intensity is too high, energy consumption is mainly in the form of sugar, and the ability of muscles to oxidize fat is low; when the load is too small, the body's heat energy consumption is insufficient, and the purpose of weight loss cannot be achieved.

Note 2 for anaerobic exercise: When exercising at a moderate intensity, the exercise time should be long enough, generally each exercise should not be less than 30 minutes. During moderate-intensity exercise, the body does not immediately use fat for energy at the beginning. Because it takes a certain amount of time for fat to be released from the fat depot and transported to the muscles, at least 20 minutes. The method of exercise can be determined according to your own conditions, hobbies and interests. Walking, jogging, disco, ballroom dancing, swimming, etc. are all suitable methods.

Notes on anaerobic exercise 3. The storage and mobilization of fat is a dynamic balance, so you should exercise regularly and never do it once and for all. Weight loss exercises should be done every day without interruption.

Precautions for anaerobic exercise 4. Increase strength training appropriately. Studies have shown that with age, the body's resting metabolic rate (RMR) will decrease at a rate of 1-3% each year. The decrease in RMR is largely attributed to the reduction in lean body mass (LBW). The decrease in RMR level and LBW content are both related to lack of exercise. This is also the basic reason why many people start to gain weight after middle age.

After reading the detailed introduction above, everyone realized that there are so many things to pay attention to when doing anaerobic exercise. So everyone must pay attention. In order to make your body healthier, it is necessary to understand these things in detail, so as to avoid physical discomfort during or after exercise.