Aerobic exercise and anaerobic exercise which weight loss effect is good
The energy sources of human exercise are carbohydrate, fat and protein. There are two ways of burning sugars in the body: with oxygen and without oxygen; and the way of burning fat in the body is with oxygen. The so-called oxygen is the way of energy supply with oxygen. That is to say, whether it is breathing or blood circulation, we should have the ability to transport oxygen to the required parts of the body (that is, the muscles where you move). Low intensity continuous long-term exercise, the lung is in time to inhale oxygen, the heart is in time to deliver oxygen, the muscle is also in time to use oxygen, so it is called aerobic (exercise). However, if it is a high-intensity or extremely fast exercise, there is no time for oxygen intake, transmission and utilization, the human body will turn on the anaerobic energy supply mode, that is, when oxygen is not needed, sugar will be used to provide anaerobic energy for muscles, and the aerobic energy supply of sugar and fat will be greatly reduced. This condition is called anaerobic (exercise).
Summary: when the intensity of exercise is low, the energy consumption is small, and oxygen has enough time to be transported to tissue cells and help burn energy. Such exercise is aerobic exercise. In short, low-intensity, long-term exercise is basically aerobic exercise. For example: fast walking, jogging, long distance slow swimming, slow cycling and so on. Aerobic exercise requires a lot of breathing air, which is a good exercise for heart and lung, and can enhance vital capacity and heart function.
However, when people are doing strenuous exercise, such as 100 meter running, the breath of oxygen they take at the start of the race is too late to reach the muscle cells to participate in the "burning" activity. In the process of using oxygen, there is a considerable time difference, which determines the intense and short-term exercise and becomes anaerobic exercise. For example, 100 meter dash, 200 meter dash, 100 meter swimming, all kinds of strength lifting are anaerobic sports.
Aerobic metabolism and anaerobic metabolism
Aerobic metabolism is a slow but persistent energy supply system, and the main fuel is carbohydrate and fat. At rest, the body has a continuous supply of oxygen to generate energy and maintain the basal metabolic rate. When we start to exercise, such as from sitting to walking up, our energy needs increase, resulting in our breathing and heartbeat slightly faster. Basically, we can continue to exercise for more than three minutes, relying on aerobic metabolic energy supply system.
When the intensity of exercise increases to a certain extent and the energy demand exceeds the supply capacity of aerobic metabolism system, the anaerobic metabolism system starts to start. Anaerobic metabolism can only use sugar as fuel, which is characterized by rapid energy supply but less capacity. This is one of the reasons why when we lift more than ten times, we will be exhausted. The biggest disadvantage of anaerobic metabolism is that sugar is not fully "burned" to produce lactic acid. The accumulation of lactic acid leads to the decrease of the pH of muscle cell environment, which is another main reason for fatigue during high-intensity exercise.
Anaerobic metabolic exercise generally can not exceed two minutes. Most of the time, we need to take a rest to recover our physical strength. Only when the blood takes away the anaerobic metabolic waste, can we continue to exercise. High intensity interval training is such an example.
