What are some anaerobic exercises?

Daily exercise can be divided into two categories, namely aerobic exercise and anaerobic exercise. The so-called anaerobic exercise is that people perform high-speed, intense exercise in a state of hypoxia. In comparison, the intensity of this kind of exercise is relatively high and the load is relatively large, especially the exercise with strong instantaneous explosive power, so the duration is relatively short. So what are the anaerobic exercises that can be done with bare hands?

What are some anaerobic exercises?

1. Squat

Squats are what I think are the most effective bodyweight exercises for training the buttocks, posterior and anterior thighs. If conditions permit, it is best to have weight on your shoulders, but since you are doing it barehanded, there is a way.

2. Push-ups

It mainly exercises the muscles of the upper limbs, waist and abdomen. It is a very simple but effective anaerobic exercise.

3. Lunge

This movement can also help slim your legs and lift your buttocks. First, put your hands on your hips, then take a step forward, and then squat down, with your front leg at 90 degrees and your back leg also at about 90 degrees, with your center of gravity between your legs.

Additional information:

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, leading to unsustainable muscle fatigue, muscle soreness and shortness of breath after exercise.

In fact, a large amount of intermediate metabolites such as pyruvate and lactic acid are produced during fermentation and cannot be eliminated through respiration. These acidic products accumulate in cells and blood and become "fatigue toxins", which can make people feel tired and weak, have muscle aches, and cause rapid breathing and heartbeat and arrhythmia. In severe cases, acidosis can occur and the burden on the liver and kidneys can be increased.

Therefore, after anaerobic exercise, people will always feel exhausted, and the muscle pain will last for several days before disappearing. If you want to make your body stronger, you can go to the gym to do anaerobic exercises. However, when exercising, it is best to follow the guidance of a fitness coach and choose a training plan that suits you.

Sports that require high intensity, large amounts of exercise, and are of short duration are generally anaerobic exercises. For example, the 100-meter and 200-meter sprints, 100-meter swimming, high jump, weightlifting, push-ups, fast sit-ups, and horizontal and parallel bar exercises are all anaerobic exercises. The main function of anaerobic exercise is to exercise bones, muscles, joints and ligaments, and play a role in strengthening tendons and bones. Aerobic exercise or anaerobic exercise is not simply divided according to the sports items, but is distinguished according to whether the energy for muscle contraction during exercise comes from aerobic metabolism or anaerobic metabolism.

Aerobic exercise, also called aerobic metabolic exercise, refers to physical exercise performed by the human body with adequate oxygen supply. The benefits of aerobic exercise are: it can increase oxygen intake and better consume excess calories in the body. That is to say, during exercise, the amount of oxygen inhaled by the human body is equal to its demand, reaching a state of physiological balance. Therefore, it is characterized by low intensity, rhythm and long duration. Each exercise should last no less than 1 hour and should be done 3 to 5 times a week. Through this kind of exercise, oxygen can fully break down sugar in the body, consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. It is the main form of exercise for fitness.