Aerobic training regimen to develop endurance, fat loss and overall health. Anaerobic sports exercises and their types Aerobic and anaerobic training difference

Loads: out with fat, in with muscle!

According to popular belief, any sport is equally good for all purposes. If we want to lose a couple of kilograms, we go to the gym, and we get rid of the beer belly by buying a bicycle. And then we wonder why nothing comes of it. The fact is that there are two fundamentally different type of physical activity, each of which has a specific effect on our body. Depending on the mechanism of energy synthesis and heart rate, all exercises are divided into aerobic, anaerobic and mixed. We will talk about them below.

Aerobic exercise: burning fat

Scientifically speaking, aerobic exercise is any type of low-intensity exercise during which oxygen is the main source for maintaining muscle activity. Energy consumed by muscles is generated through the oxidation of glucose cells (in in the form of glycogen, contained in muscles and liver) and fats (in the form of fatty acids). But since glycogen reserves in the body last for quite a long time and fat breakdown begins only 20-30 minutes after the start of low-intensity training, it is believed that for effective weight loss, aerobic training should last about an hour.

When energy synthesis occurs with the participation of oxygen, our pulse increases greatly, reaching up to 70% of its maximum value. To determine the upper limit of your heart rate, subtract your age from the number 220. For example, if you are 30 years old, your maximum heart rate is 190 beats per minute. Doctors have found that to start fat burning processes, the heart rate should be 60-70% of the upper value. That is, your heart rate during aerobic exercise should be no more and no less than 120-140 beats per minute. If you exercise at a lower intensity, glycogen stores may last until the end of the workout, and fat breakdown will not begin. Conversely, if you initially set the pace too high, you will quickly become exhausted and stop training before fat tissue is used. Having undergone prolonged aerobic exercise and having exhausted all glycogen reserves, the body urgently needs replenishment, so after aerobic training you need to eat something carbohydrate.

Because aerobic exercise is relatively low intensity and can be easily done for long periods of time, it is considered the best way to burn excess fat quickly and effectively. In addition, they have a pronounced general strengthening effect, improving heart function and blood circulation, developing the lungs and giving an even load on the entire musculoskeletal system.

These include:

fast walk;

running at a slow and medium pace;

a ride on the bicycle;

swimming;

aerobics and dancing;

gardening and housework.

Anaerobic exercise: building muscle

During anaerobic exercise, which includes all strength exercises and movements of an explosive nature, qualitatively different mechanisms of energy synthesis are activated, which occurs without the participation of oxygen. This process consists of two stages (there will be a little chemistry now, but without this we will not understand why we need to adhere to certain rules of anaerobic training).

Since the energy produced by the oxidation of glycogen is clearly not enough to lift a barbell or perform a sprint, the first step is to use more efficient fuel - CP and ATP acids. When they split, a huge amount of energy is released, but it only lasts for 15-20 seconds. At this time, the muscles are able to withstand the highest load, so the greatest load should occur at the beginning of the exercise. Heart rate during anaerobic exercise accelerates to 80-90% of the maximum value, reaching 160-180 beats per minute.

When the reserves of CP and ATP in the body run out, the oxygen-free breakdown of glycogen begins, which produces lactic acid. The energy produced in this way lasts for a longer time, about 2-3 minutes of high-intensity training. However, if you continue to exercise beyond this time, the amount of lactic acid produced from glycogen anaerobic way, it will exceed the threshold for its consumption by muscles, which will lead to a decrease in performance. Therefore, anaerobic exercises should be performed in short bursts of 2-3 minutes, with breaks between sets to utilize excess lactic acid. By the way, it is precisely the accumulation of its excess amount in the muscles during strength training that is associated with the familiar soreness to all of us the next day, so it is important not to exceed the permissible load level, especially if you have only recently started working with weights.

As you can see, fat reserves are not affected during anaerobic exercise, so they are practically useless in terms of weight loss. But due to increased intensity and active work this kind of muscle training helps to form a beautiful sculpted figure and increase muscle mass. That is why after aerobic exercise you need to eat something protein - this way you will supply your muscles with the material necessary for growth.

strength exercises;

training on simulators;

bodybuilding and powerlifting;

sprint running;

fast cycling.

Mixed type of loads: everything in a complex

But in life, not everything is so simple, and it is often difficult to determine exactly what type of load we are dealing with. Therefore, some types of training are classified as mixed loads. In this case, an alternation of aerobic and anaerobic energy synthesis occurs, and the heart rate is somewhere between 70 and 80% of the maximum value. A well-designed program of such training with the correct distribution of aerobic training allows you to equally effectively lose extra pounds and create a slim figure.

Mixed types of loads include:

fitness and cardio dance;

professional dancing;

sport games;

variable running;

So, we found out that to get the full effect of playing sports, it is necessary to alternate or combine two types of exercise - aerobic (for burning fat) and anaerobic (for building muscle). Follow the recommendations for performing a particular type of exercise, highlighted in bold in the text, so as not to get tired during training and exercise with maximum efficiency - and the result will exceed your expectations

All living organisms are divided into aerobes and anaerobes, including bacteria. Therefore, there are two types of bacteria in the human body and in nature in general - aerobic and anaerobic. Aerobes must receive oxygen to live, whereas it is not needed at all or not required. Both types of bacteria play an important role in the ecosystem, taking part in the decomposition of organic waste. But among anaerobes there are many species that can cause health problems in humans and animals.

People and animals, as well as most mushrooms, etc. - all obligate aerobes that need to breathe and inhale oxygen to survive.

Anaerobic bacteria, in turn, are divided into:

• facultative (conditional) - require oxygen for more efficient development, but can do without it;
• obligate (obligatory) - oxygen is lethal for them and kills after some time (it depends on the species).

Anaerobic bacteria are able to live in places where there is little oxygen, such as the human oral cavity and intestines. Many of them cause diseases in those areas of the human body where there is less oxygen - the throat, mouth, intestines, middle ear, wounds (gangrene and abscesses), inside acne, etc. In addition, there are also useful types that help digestion.

Aerobic bacteria, compared to anaerobic bacteria, use O2 for cellular respiration. Anaerobic respiration means an energy cycle that is less efficient at producing energy. Aerobic respiration is the energy released by the complex process where O2 and glucose are metabolized together within the mitochondria of a cell.

During intense physical exertion, the human body may experience oxygen starvation. This causes a switch to anaerobic metabolism in skeletal muscle, which produces lactic acid crystals in the muscle because carbohydrates are not completely broken down. After this, the muscles later begin to ache (soreness) and are treated by massaging the area to speed up the dissolution of the crystals and naturally flushing them out into the bloodstream over time.

Anaerobic and aerobic bacteria develop and multiply during fermentation - the process of decomposition of organic substances with the help of enzymes. In this case, aerobic bacteria use the oxygen present in the air for energy metabolism, compared to anaerobic bacteria, which do not require oxygen from the air for this.

This can be understood by conducting an experiment to identify the type by growing aerobic and anaerobic bacteria in liquid culture. Aerobic bacteria will congregate at the top to inhale more oxygen and survive, while anaerobic bacteria will rather congregate at the bottom to avoid oxygen.

Almost all animals and humans are obligate aerobes, requiring oxygen for respiration, while staphylococci in the mouth are an example of facultative anaerobes. Individual human cells are also facultative anaerobes: they switch to lactic acid fermentation if oxygen is not available.

A Brief Comparison of Aerobic and Anaerobic Bacteria

1. Aerobic bacteria use oxygen to stay alive.
   Anaerobic bacteria require minimal oxygen or even die in its presence (depending on the species) and therefore avoid O2.
2. Many species among these and other types of bacteria play an important role in the ecosystem, taking part in the decomposition of organic substances - they are decomposers. But mushrooms are more important in this regard.
3. Anaerobic bacteria are responsible for a variety of illnesses ranging from sore throats to botulism, tetanus and more.
4. But among anaerobic bacteria there are also those that are beneficial, for example, they break down plant sugars that are harmful to humans in the intestines.

Many people believe that there is a clear division between aerobic and anaerobic exercise. For example, lifting a barbell is an anaerobic (strength) exercise, while running is an aerobic exercise. In accordance with these ideas, training is built: strength (anaerobic) - for gaining muscle mass, cardio (aerobic) - for losing weight. This approach is often incorrect and ineffective.

Let's figure out what the difference is between strength (anaerobic) and cardio (aerobic) exercises, what is the impact of strength and aerobic exercises on the body, and how to properly combine different types of exercises to get the desired result - a beautiful body that meets your desires :)

Key Differences

• Aerobic exercise differs from strength (anaerobic) exercise in the source of energy used by the body.
• Aerobic exercise - oxygen is the only and sufficient source of energy.

Anaerobic (strength) exercise - oxygen is not involved in energy production. Energy is generated from a supply of “ready fuel” contained directly in the muscles. This reserve is enough for 8-12 seconds. And then the body begins to use oxygen... and the exercise becomes aerobic.

Thus, no exercise lasting longer than 12 seconds will be pure strength.

But there are no purely aerobic exercises - at the beginning of any exercise, energy is produced anaerobically (without the participation of oxygen), as during strength exercises.

Therefore, when talking about anaerobic or aerobic training, they usually mean which method of energy production is predominant.
And this depends on the intensity and duration of the load. That is, 15 minutes of continuous running at an average pace is a “more aerobic” exercise than 2 runs of 10 minutes each with a break in between. Another example is that running at a moderate pace over long distances can be considered an aerobic exercise. And sprinting is already strength training.

Some exercises and sports are inherently “more aerobic”, others are “more anaerobic”.

Examples of aerobic exercises:

• Long distance running.
• Fast walk.
• Swimming.
• Cycling or exercising on an exercise bike.
• Aerobics.

Examples of anaerobic exercises:

• Lifting weights (short sets - no more than 10-15 repetitions).
• Sprint running (up to 30 seconds).

Examples of complex exercises (combining aerobic and anaerobic exercise):

• Kickboxing.
• A 20-30 minute workout alternating between easy jogging and sprinting.

When exercising on machines or with free weights (dumbbells, barbells), the general rule is:

Aerobic exercise - perform more repetitions with lighter weight and reduce the rest between sets. Signs indicating aerobic training will be increased heart rate (up to 90% of maximum) and sweating. You can calculate your maximum heart rate by subtracting your age from 220. For example, if you are 30, then your maximum heart rate will be 190 (220-30). Accordingly, your heart rate during aerobic exercise should not rise above 170. In addition to increasing your heart rate, pay attention to the increase in breathing. If your breathing does not increase, it means you are not training intensely enough. And if you are unable to speak, then you should reduce the intensity of your training.
Anaerobic exercise - increase the weight, reduce the number of repetitions and remember to rest between sets.

The effects of anaerobic and aerobic exercise on the body.

Although the line between strength and aerobic exercises, as we see, is quite thin, the effect of both will be completely different. And here we return to the popular opinion about strength and aerobic exercises mentioned at the beginning of the article: the former are intended for gaining muscle mass, and the latter for losing weight. Is it so?

And again everything is not so simple...

The effects of anaerobic (strength) training on the body.

Anaerobic exercise promotes muscle growth, strengthening and strengthening. But this growth is only possible with sufficient nutrition. Otherwise, the muscles you work on will grow at the expense of other muscles that are least used in the exercises. Girls should not be afraid to build up big muscles - this is simply impossible due to low testosterone levels.

Strength (anaerobic) training uses fewer calories than cardio (aerobic) training. But muscles themselves consume more calories. The more muscle mass you have, the more calories you burn throughout the day - when you sit, lie down, watch TV and even sleep. Plus, the increased metabolism that helps burn fat lasts for an additional 36 hours post-workout! Thus, anaerobic training is very effective for losing weight.

Muscle weighs more than fat. That is, body volume decreases even when weight does not fall. When losing weight, the result is usually measured in kilograms. But, you see, it’s unlikely that anyone will weigh you - what’s much more important is how many centimeters your waist will decrease :)

Only anaerobic exercises can “sculpt” an ideal figure. Neither diet nor aerobics will help here.
Anaerobic exercise is extremely beneficial for your health...

• Increase bone density - bones will always remain strong.
• Strengthens the cardiovascular system.
• Prevents diabetes mellitus and helps in the treatment of diabetes mellitus.
• Reduce the risk of cancer.
• Extend life.
• Improves mood and helps fight depression.
• Improves sleep quality and improves well-being if you don't get enough sleep.
• Helps cleanse the skin.

The effects of aerobic training on the body.

Aerobic exercise burns fat. True, fat does not begin to burn immediately, but only when glycogen reserves are depleted. During the first 20 minutes of training, fat is almost not burned, and only after 40 minutes of training does fat become the main source of energy!

Remember when I promised to tell you the secret of how to make your body burn fat starting from the first minute of aerobic training? No, no, it's too early! The secret is at the end of the article...

Aerobic exercise uses a lot of calories. As a result, if you follow a diet, you can lose weight. What's the catch? It would seem that run 40 minutes a week and lose weight. But the fact is that the body very quickly gets used to aerobic exercise. After 2 weeks, you will spend much less calories on a half-hour jog than at the beginning.

Losing weight using only aerobic exercise is extremely difficult. If during the first month, subject to regular training and following a diet, you can lose 2-3 kg, then the process will slow down.

The effects of low- to moderate-intensity aerobic exercise will differ from more intense exercise. Light and moderate aerobic exercise mainly involves the cardiovascular system (that's why they are also called cardio training). High-intensity aerobic training loads not only the heart, but also the muscles, since it is no longer aerobic in its pure form. Rather, they can be called complex.

If we talk about “purely” aerobic training, then it contributes not only to fat burning, but also to the loss of muscle mass, which is extremely undesirable. "More" does not always mean "better". It’s important not to overdo it with aerobic exercise! Excess aerobic exercise is perceived as a shock by the body, causing a hormonal reaction that leads to the breakdown of muscle tissue. In more detail, the level of cortisol, which causes muscle breakdown, increases and the level of testosterone, responsible for their growth, decreases.

Research has shown that hormonal changes begin after about an hour of aerobic exercise. Thus, the optimal duration of aerobic training should not exceed 1 hour. Longer aerobic exercise is dangerous by reducing immunity, increasing the amount of free radicals and increasing the risk of cardiovascular diseases and cancer!
At the same time, the health benefits of moderate aerobic exercise are obvious:

• Increases the overall endurance of the body.
• Prevents cardiovascular diseases.
• Help cleanse the body of toxins.
• Helps cleanse the skin.

So, we looked at the main features of aerobic and anaerobic (strength) exercises. Now let's talk about how to properly combine these two types of exercises to get the maximum effect, depending on the purpose of the training.
A combination of anaerobic and aerobic exercise.

More than one or two articles could be written about how to properly combine anaerobic and aerobic exercises. Here I want to look at the basic principles of combining different types of exercises to achieve the desired result.

Let's look at 4 possible training program options:

Only aerobic (cardio) exercises.

Due to the peculiarities of the impact of aerobic exercise on the body, the optimal duration of one workout should be from 20 minutes to 1 hour.

Training that includes only aerobic exercise serves two purposes:

• Maintaining a stable weight, preventing cardiovascular disease and maintaining health.
• Quick, one-time weight loss of several kilograms.

To maintain a stable weight, prevent cardiovascular disease and maintain health:

20-30 minutes of aerobic exercise is enough. Such training should be performed regularly. You can do it every day.
To quickly lose weight by a few kilograms at once:

Regular (daily) aerobic training with a constantly increasing duration of exercise (up to 1 hour). We remember that the body quickly gets used to aerobic exercise, so the result should be obtained in 1-2 months. Then aerobic training will be of no use! Therefore, we do not skip training and do not neglect our diet.

Once the result is achieved, it is recommended to choose a training program designed for long-term use and follow it, not forgetting about other components of a healthy lifestyle (proper nutrition and cleansing the body).
Only anaerobic (strength) exercises.

In order for anaerobic training to be effective, you need to perform exercises for each muscle group at least 2 times a week. At the same time, you cannot load the same muscle group every day. It takes time for muscles to recover from anaerobic training. Thus, if you train 2-3 times a week, then each workout should include exercises for all muscle groups. If you train more often, it would be advisable to compile 2 sets of exercises and perform them every other time.

To make it clearer, I will give 2 examples:

A strength training program to be used 2-3 times a week.

Such a program should include exercises for all of the muscle groups listed below. Examples of exercises can be found in the articles given here (I think that after reading this article, it will not be difficult for you to choose strength (anaerobic) exercises from the exercises given in the articles).

Attention! To avoid injury, never perform abdominal exercises before exercises that target the back muscles (not only exercises that specifically target the back muscles, but also some leg exercises, such as weighted squats).
Strength training program to be used 4-7 times per week.

As I already said, such a program should be divided into 2 sets of exercises, each of which involves only certain muscle groups. Below I will give an example of two such complexes, but you can compose them differently. The main thing is that the muscles involved in the first complex (A) should not be involved in the second (B).

Set of strength exercises A:

Legs, hips and buttocks (Exercises for legs, Exercises for hips, Exercises for hips and buttocks, Exercises for buttocks).
Back and chest (Sets of exercises for the back, Exercises to strengthen the back muscles, Basic exercises for the chest, Isolation exercises for the chest, Exercises for the chest for women, Exercises for the arms and chest for women).

Set of strength exercises B:

Abs (Abs exercises, Waist exercises).
Shoulders and arms (How to pump up your arms, How to pump up your shoulders, Arm exercises for women).

Workouts that include only strength (anaerobic) exercises can be used for various purposes:

For general health purposes.
In order to “sculpt” the ideal figure, in accordance with your wishes.
For gaining muscle mass.
To reduce body weight.

Complexes consisting only of anaerobic (strength) exercises can be used for a long time. To achieve a permanent effect, the anaerobic exercise program needs to be changed every 1-2 months.

Weight loss through anaerobic exercise does not occur due to the burning of calories directly during exercise, but due to the acceleration of metabolism after exercise, which lasts for 12-36 hours (depending on the duration and intensity of the workout). And, of course, due to the growth of muscles, which consume much more calories to maintain their existence than fat.

There is one secret that will help extend the effect of accelerating metabolism after strength training for 36 hours or more. Here he is:

If, within 36 hours after an anaerobic (strength) workout that lasted at least 1.5-2 hours, you do a 15-minute strength training (this is 2-3 anaerobic exercises of your choice), then the accelerated metabolism will last for another 12 hours! Moreover, this trick with a 15-minute workout can be repeated again - and extend the effect for another 12 hours.
Complex training with an emphasis on aerobic exercises.

Including anaerobic exercises in aerobic training will enhance both the general health effect and the impact of training on your appearance. I will not repeat myself (the effect of anaerobic exercise on the body is written above), I will only say that adding strength exercises to a complex of aerobic exercises will make this complex suitable for longer use and varied use.

Let's look at various options for incorporating strength (anaerobic) exercises into aerobic training:

Incorporating anaerobic exercise into aerobic training - option 1:

The most common option is when, after 30-40 minutes of aerobic training, a 15-20-minute set of strength exercises is performed. This option is not only the most common - it is also the most unfortunate!

In this situation, strength exercises are performed with tired muscles, which is not only ineffective, but also leads to overtraining. It is especially harmful to add strength exercises without taking into account when such muscle groups were used in anaerobic exercise. For example, strength exercises are performed on the legs after running...

Incorporating anaerobic exercise into aerobic training - option 2:

Another option is to perform a small set of anaerobic exercises before starting aerobic exercises (after warming up).

Disadvantages of this option:

Time limit on strength exercises (15-20 minutes). During this time, you can perform either a lighter version of strength exercises (1 approach per exercise for each muscle group), or exercises for only one muscle group. Neither one nor the other will have almost any effect. In order for anaerobic exercises to be effective, it is necessary to perform 2-3 sets per exercise for each muscle group, 2-3 times a week.
Overtraining. The danger of overtraining with this approach is no less than in the first option.

Conclusion: the second option is not much better than the first.

Incorporating anaerobic exercise into aerobic training - option 3:

The third option is radically different from the first two. This is the separation of strength and aerobic training. Anaerobic (strength) exercises are performed separately from aerobic exercises, i.e. on other days or at other times of the day (for example, aerobic training in the morning, and strength training in the evening).

In this version, strength training is built on the same principle as in a program consisting exclusively of strength exercises. The only difference is that when creating a strength training program, you need to pay more attention to the danger of overtraining. That is, you need to take into account what days you do aerobic training and not load the same muscles with strength exercises for 24 hours before and after aerobic training.

Incorporating anaerobic exercise into aerobic training - option 4:

And finally, interval training.

What it is? This is a set of various exercises combined according to the principle of alternating loads. Strength and aerobic exercises alternate with each other. Each cycle lasts 5-7 minutes.

The duration of each lesson should not exceed 40 minutes. Training is carried out no more than 2 times a week.

When adding interval training to your schedule, limit other athletic training (both aerobic and strength training) to 1-2 sessions per week.

Attention! Interval training involves very intense physical activity and is not suitable for beginners (up to 1 year of regular sports training). It is recommended to consult a doctor before starting exercise.

Interval training helps you burn fat more efficiently for two reasons:

Interval training has a greater impact on muscle strengthening and growth than aerobic training (cardio).
Oxygen consumption remains elevated longer than after aerobic exercise.

But the increase in oxygen consumption after interval training (and, accordingly, burning an increased amount of calories) is not at all as great and long-lasting as after anaerobic (strength) training!

Conclusion: the most effective (and safest!) way to include anaerobic (strength) exercises in an aerobic training program is the third (adding a set of strength exercises on separate days).
Complex training with an emphasis on anaerobic exercise.

So, why should you include aerobic exercise in your training program? There are several reasons for this:

Aerobic exercise will increase your endurance.
Aerobic exercise is an excellent prevention of cardiovascular diseases.
Although anaerobic (strength) exercise is more effective for weight loss, adding aerobic exercise correctly will speed up your weight loss process.

Let's look at several options for combining aerobic exercises with anaerobic ones:

Incorporating aerobic exercise into anaerobic (strength) training - option 1:

Remember at the beginning of the article I promised to tell you the secret of burning fat from the first minute of aerobic exercise? So, for this you just need to do aerobic exercises after a full strength training. Glycogen in the muscles is already completely used up and aerobic exercise will force the body to burn fat from the very first minute. No 20 minutes of running “in vain” - we’ll lose weight right away!

As you already understood, the first way to add cardio exercises to strength training is to perform aerobic exercises (cardio) immediately after completing anaerobic training. If you want to lose weight, the effect will be visible almost immediately.

The duration of aerobic exercise will depend on the duration of anaerobic exercise. In some cases, 5-10 minutes will be enough.

The disadvantage of this method of adding cardio exercises is a slight decrease in the effectiveness of strength training for the growth of muscle mass and strength.

Incorporating aerobic exercise into anaerobic (strength) training - option 2:

The second option is to use aerobic exercise as a 5-15 minute warm-up before starting strength training. This is a fairly common option, but its effectiveness is extremely low - after all, the glycogen in the muscles has not yet been used up, which means that such a warm-up cannot even be called an aerobic exercise.

In principle, this is just a warm-up and should be treated as such. The purpose of the warm-up is to warm up the muscles and prevent injuries during the main workout.

Incorporating aerobic exercise into anaerobic (strength) training - option 3:

Conducting aerobic and anaerobic training at different times. The principles of constructing such a training program are described above (Inclusion of anaerobic exercises in aerobic training - option 3). The only difference is in proportion.

Incorporating aerobic exercise into anaerobic (strength) training - option 4:

Well, the last option is interval training (see above - Including anaerobic exercises in aerobic training - option 4).

Conclusion: option 1 and option 3 are the most promising. The first option will help save time, and the second is suitable if you are ready to devote more than 2-3 times a week to training in order to achieve maximum results.

Many people who are just starting to exercise are somewhat confused when mentioning aerobic and anaerobic training. The question arises about how they differ and what type is needed for what.

Each of these loads has its own characteristics and they work according to different principles. Aerobic exercise is exercise aimed at burning fat and strengthening the cardiovascular system. Anaerobic is a more powerful exercise, training that helps develop muscles and gain muscle mass. However, everything is not so simple and for many these loads will only work effectively in combination.

Aerobic fat burning exercise

Benefits of aerobic training:

At the same time, you need to understand that aerobic training is most effective in combination with other exercises. And proper nutrition plays a huge role, without which training rarely has a strong positive effect.

Anaerobic training

Anaerobic exercises are performed without oxygen. They are characterized by high intensity and short duration. In this case, maximum effort is made. These are a series of exercises that are broken down into short sets and performed at a fast pace.

Anaerobic exercise produces the following results:

But, as with aerobic exercise, you need to understand that all this works only in combination with proper nutrition and subject to regular training, built according to the right program.

Aerobic and anaerobic exercise

Types of aerobic exercise:

1. Any cardio exercises in the gym (exercise machines in the cardio zone).
2. Running long distances at a steady pace.
3. A ride on the bicycle.
4. Dancing, aerobics and other similar exercises.
5. Swimming.

This is just a small list of aerobic exercises. As you can see, the list is quite diverse and allows you to choose something that is most interesting for yourself. And also, workouts can be selected so that they can be performed both in the gym and at home. Types of training can be combined and adjusted depending on your capabilities.

At the same time, there are clear rules that must be followed in order for aerobic exercise to bring maximum results. The first thing that is important to understand is that burning fat in the body does not begin immediately. Before this, glycogen and other energy sources are burned. Fat is given up by the body most reluctantly, therefore duration of cardio training must be strictly defined. And aerobic training brings the greatest effect if it comes after strength training (anaerobic), which effectively burns the glycogen reserves in the body.

The normal duration of aerobic training is about 40 minutes. Wherein Aerobic training should not be carried out for more than an hour, this can lead to dangerous conditions for blood vessels and the heart.

Another important point is that you need to train at a certain pace; aerobic exercise is beneficial only if you have a certain heart rate during the exercise. The heart rate during exercise is calculated as follows:

• The figure is calculated: 220 minus the age of the trainee.
• 70% is taken from this figure.

It is with this frequency that you need to do aerobic exercise. A smaller one will not bring the required effect, and a larger one risks harming the heart and blood vessels. I can help you stick to this rhythm. fitness bracelets with heart rate monitor- in this case, it is better not to take sports lightly and purchase a device that is useful for work.

Types of anaerobic exercise:

In anaerobic exercise, it is important to perform the exercises intensively and take short rest breaks between sets. Several approaches are done for each exercise (usually 3–4). If you are working with weights, then weights increase as the athlete develops. Such training effectively depletes glycogen stores, breaking down muscles, forcing them to repair and grow.

During anaerobic exercise, energy production occurs without the participation of oxygen, due to the energy reserve contained in the muscles. The supply is not so large, so it is enough for a short period of time. What happens next breakdown of glucose to lactic acid. The body tries to get rid of lactic acid as quickly as possible; if this process is delayed, this will also affect the well-being of the trainee. After this, when the reserves of muscle energy are exhausted, aerobic exercise is started.

Aerobic and anaerobic exercises work well together - primarily for those who want get rid of excess weight. By connecting to proper nutrition (maximum proteins and fibrous carbohydrates, excluding fats and “heavy carbohydrates”) and combining these two types of exercise, a person can effectively get rid of excess fat and get into athletic shape.

For people who make it their goal weight gain, power anaerobic exercises are primarily suitable. Nutrition is also chosen differently and includes more carbohydrates.

For those who are just starting to play sports, it is best to contact a trainer who will help in creating the right training program and diet. More experienced athletes often understand what exercises they need most and what nutrition will be effective.

Many people believe that exercise can be clearly divided into aerobic and anaerobic. For example, while lifting a barbell a person performs an anaerobic (strength) exercise, and while running - an aerobic exercise (hereinafter sometimes referred to as AES). In accordance with these basic ideas, training is built: strength (anaerobic) - to gain muscle mass, cardio (aerobic) - to lose weight.

Many people consider this approach to be incorrect and ineffective, so today we will raise the topic: “aerobic exercise, what is it?”, and what is the difference between them and strength (anaerobic) exercises. How strength and aerobic exercises affect the body and how to combine them correctly to get a beautiful body. I am sure that all my subscribers have been practicing a healthy lifestyle for a long time. I'm right?

Anaerobic exercise - what is it and what is its difference with aerobic exercise

Aerobic exercise differs from anaerobic exercise in the energy that the body uses. To perform aerobic exercise, a person uses oxygen - this is the only source of energy.

When performing anaerobic (strength) exercises, oxygen does not take part in energy production. It comes from reserves of “ready fuel”, which is directly contained in the muscles.

This reserve is enough for 12 seconds, and then the body begins to use oxygen... and the exercise becomes aerobic.

Thus, no exercises that last longer than 12 seconds can be called purely strength. But there is no such thing as a purely nuclear power plant - at the beginning of any exercise, energy is produced anaerobically. I hope I haven't confused you too much? If yes, then watch the corresponding videos on YouTube, there are many of them.

Therefore, if we talk about anaerobic or aerobic training, as a rule, we mean how energy is produced and which method of its consumption is predominant.

And this concept is based on the intensity and duration of the load. In other words, a 20-minute run at a moderate pace is “much more aerobic” exercise than several ten-minute runs intermittently. Another example: aerobic exercise means long-distance running at an average pace, despite the fact that sprinting is already considered strength training.

Aerobic training program:

• Long distance running.
• Sprint walking.
• Swimming.
• Riding a bicycle trainer or exercising on a bicycle.
• Rhythmic gymnastics.

For comparison, pay attention to anaerobic exercises:

• Lifting the barbell (small sets of 10 reps).
• Sprint race (maximum 30 seconds).

There are also complex exercises (combining two types of load):

• Japanese kickboxing.
• A half-hour workout that alternates between light jogging and sprinting.

When exercising on or with free weights (dumbbells, barbells), there is a general rule:

Aerobic exercises - perform the maximum number of repetitions while reducing the weight and shortening the pause between sets. Signs that indicate aerobic exercise are an accelerated heart rate and increased sweating. The optimal duration of aerobic training is from 30 to 60 minutes.

How to calculate maximum heart rate for weight loss?

You can calculate your maximum heart rate by subtracting your age from 220. For example, if you are 20, your maximum heart rate will be 200 (220-20). Accordingly, the pulse during the AED should not exceed 170.

In addition to raising your heart rate, pay attention to your breathing. If it doesn't increase, it means your workout isn't intense enough.

And if you cannot say a word, you need to reduce the intensity of the workout.

The effect of aerobic exercise on the body

Although the border between strength and aerobic exercise, as you noticed, is very thin, their effectiveness will also be different. And here we again need to return to the above-mentioned popular opinion about strength and aerobic exercise: the former are included in their workouts exclusively by those who want to gain muscle mass, and the latter - to lose weight. Is it so? Write all your answers in the comments.

Aerobic exercise works to burn fat. True, it does not begin to burn instantly, but only after glycogen reserves are depleted. During the first 20 minutes of intense training, fat is practically not consumed, and only after 40 minutes of training does it become the main energy source.

Aerobic exercise uses a lot of calories. As a result, if you follow a diet, you can lose weight without any problems. What's the catch? Everything seems simple, run at least 40 minutes a week and lose weight. But the secret is that our body instantly gets used to aerobic exercise. After a few weeks, you'll begin to burn significantly fewer calories per forty-minute run than you did to begin with.

Aerobic exercise for weight loss

Losing weight using exclusively AED is very difficult.

You will be incredibly happy during the first month (if you exercise regularly and you watch your diet) to lose a few kilograms, but after a month the process will begin to slow down.

The effects of low- and moderate-intensity aerobic training differ from intense exercise. Performing light and moderate aerobic exercise involves the cardiovascular system (that is why they are popularly called cardio exercise). Thanks to high-intensity aerobic training, not only the heart, but also the muscles are involved in the work. to help you!

aerobic exercise what is it

Therefore, it is difficult to call them aerobic in their pure form; most likely, I would say that they are complex.

If we talk about “classical” aerobic training, then it contributes not only to the fact that fat will begin to burn, but also to the loss of muscle mass, and this is completely undesirable. The word "more" is not always synonymous with "better". With exercises of this type, the main thing is not to overdo it!

An excess of AEU will be perceived by the body as a shock, a hormonal reaction will begin to develop, which will lead to the breakdown of muscle tissue. If you want details, during this period the percentage of cortisol increases, which provokes muscle breakdown and the level of testosterone, which is responsible for their growth, decreases.

Research has proven that hormonal changes begin after about sixty minutes of aerobic exercise. Accordingly, the most ideal duration of aerobic training cannot last longer than an hour. Longer aerobic exercise negatively affects the immune system, increases the number of free radicals and increases the risk of cardiovascular diseases and cancer.

Aerobic exercise to burn fat

The most effective are considered to be sets of various exercises that are combined according to the principle of alternating loads. Strength and aerobic effects should alternate with each other. One cycle lasts up to 7 minutes, and the lesson itself lasts no longer than 40 minutes. Such training is carried out no more than 2 times a week.

If you add interval training, limit all other variations (applies to aerobic and strength training). Add at most one more aerobic activity per week. Do not forget that the body will instantly get used to such loads, so the result can already be seen after 2 months.

Then there will be no point in aerobic training. So don't skip classes and follow your diet.

Once you have achieved the desired result, choose any training program that is designed for long sessions and follow it.

Aerobic exercise at home

If you have set yourself a goal - to burn fat, then the best time to do aerobic exercise is in the morning, before eating.

aerobic exercise at home

When you open your eyes, but have not yet had time to eat, the glycogen reserves in your body are at the stage of depletion, so the body will immediately expend energy through fat.

However, many simply physically cannot do aerobics in the morning; it is not entirely convenient or simply unacceptable for one reason or another, so training is usually carried out in the afternoon or evening as the final stage of strength training (as a rule, this training involves small muscle groups - arms or abdominals). It's a great idea to do some aerobics in the evening before you go to bed.

It is considered wiser not to do aerobic exercise on days when you are working on your leg muscles.

Prolonged endurance work, coupled with heavy squats or leg presses, can cause overtraining. If you still want to do aerobics on these days, reduce the duration of the exercise. Allow your hips to recover a little (this phrase applies especially to girls and women).

Aerobic exercises for home

If you want to start your metabolism at one hundred percent early in the morning, and also make every muscle work in order to continue burning calories throughout the day, then do this complex.

Rock climber

1. Take a lying position, place your palms on the ball. Tighten your core and chest muscles, and then begin to pull your right knee towards the ball and so on in sequence.
2. Quickly switch your legs, while watching your pelvis, it should not rise. Perform the exercise for 40 seconds. This is just the first approach. Do 4 of these, resting 60 seconds between them.

Pectoral muscles and core

Dumbbells with wooden handles. By doing push-ups on dumbbells, you increase the amplitude, while trying to go as low as possible. Accordingly, you use the chest muscles as much as possible. In addition, it is difficult to maintain balance on a support, so your core also works at maximum speed.

Dumbbell push-ups

1. Take the starting position, place your hands on dumbbells placed vertically. Tighten your abdominal muscles.
2. Slowly lower yourself until your chest is a few centimeters below your hands.
3. Return to the original position, you need to do 10 such approaches.

Cardio exercise, aerobic or anaerobic exercise are the words that every person who cares about their health should know.

Remember, metabolism only gets worse over the years, so going to the gym is a must, and this is despite what type of load or what kind of workout you choose. If you liked this article, be sure to share the link with your friends on social networks and don’t forget to subscribe to the adventure blog “On the Edge”. See you soon, friends!

Text - Agent Q.

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