How long to do anaerobic and then aerobic anaerobic and aerobic exercise order

Long-term concern for health and slimming friends, must know that muscle exercise to shape the lines and aerobic exercise to get rid of fat, the two double-pronged approach will be able to eliminate fat and shape once in place, more effective in creating attractive curves. But how to decide how long to exercise the two in succession? What are the differences and boundaries between the two? How to exercise for fat most helpful?

How long to do anaerobic before aerobic

It is recommended to do about 20 minutes. Exercise does not directly provide energy with fat, but consumes liver sugar first. Simply put, if you do plyometric exercise first and consume a lot of liver sugar before doing aerobic exercise, you can make your body enter the fat elimination zone faster and get rid of fat more easily.

The difference between aerobic and anaerobic exercise

The biggest difference between aerobic and anaerobic exercise is the conversion of energy use. Aerobic exercise will first use the body's liver sugar, and then by using carbohydrates, there will also be fat and protein metabolism, converted into ATP (adenosine triphosphate) to provide energy for the body to use. Anaerobic exercise is mainly dependent on muscle muscle sugar to play a role in high-intensity exercise, ATP and lactic acid system can only maintain about 90 to 120 seconds. Because it is through the lactic acid system to produce energy, so lactic acid will quickly accumulate.

There are no absolute boundaries for individuals

These two types of exercise are defined by the level of personal fitness, if any kind of exercise, you do in favor of rhythmic, sustainable, exercise can speak and breathe smoothly, then this kind of exercise for you belong to the aerobic exercise, that is, through the respiratory cycle to provide energy exercise. Conversely, the bench press weight down to very light, light enough to use a light and rhythmic force on the push down and repeated many times, even if you do sweat, but also called anaerobic exercise, because your body's energy supply mode shows that you are actually carrying out more on the aerobic side.

The best way to lose fat: combining aerobic and anaerobic

Aerobic and anaerobic exercise each have their own benefits. Aerobic exercise increases cardio and is great for blood pressure health, while anaerobic exercise builds muscle and boosts basal metabolic rate. Both can burn fat, but the pipeline and the way they work are not quite the same. Currently the more popular interval training is through a short period of time, high intensity, alternating aerobic and anaerobic, can take into account cardiorespiratory function and muscle training fat loss good method. If you are used to or very much like to do aerobic exercise, in order not to lose too much muscle, it is recommended to try to intersperse a few days of anaerobic training in the exercise; to exercise five days a week, you can do three days of anaerobic, two days of aerobic. Or you can stagger the time, anaerobic first and then aerobic in one session. Or one day in the morning aerobic, afternoon or evening anaerobic.

Aerobic and anaerobic exercise schedule

Take the gym for an hour or so, for example, dynamic warm-up 10 minutes → plyometric exercise 20 minutes → aerobic exercise 30 minutes → static stretching 5 minutes. 1. If weight and body fat percentage are still high, it is recommended to increase the duration of aerobic exercise. 2. If it has dropped to the standard range, the plyometric exercise time can be lengthened. 3. In addition, since liver sugar in the muscles is consumed heavily during exercise, it is very important to supplement nutrition afterwards. It is recommended to choose low GI non-refined starch and moderate amount of low-fat protein to help muscle production and repair.