Anaerobic exercise once how long is the most healthy anaerobic exercise what are the benefits

Exercise slimming is now the mainstream of weight loss, we all know, and a variety of fitness methods, publicity makes the people who have just entered the field of exercise at a loss, then the following is an introduction from the perspective of anaerobic exercise, I hope it will help you.

How long is the most healthy anaerobic exercise

The intensity of anaerobic exercise is high, generally about do consistently do 10 minutes is enough. People who want to burn more calories can use intervals to do more anaerobic exercise. It is important to note that while anaerobic exercise can help train muscles, over-exercising can also cause muscle injury and be counterproductive.

What is anaerobic exercise

In contrast to aerobic exercise, anaerobic exercise is exercise in which the body uses the ATP produced by anaerobic metabolism as energy for about 90-120 seconds. The process of anaerobic metabolism will produce lactic acid, and therefore often feel muscle soreness after exercise, which is the result of lactic acid buildup. Simply put, anaerobic exercise is exercise with short duration and high intensity, and the heart rate reaches 85-90% or more of the maximum heart rate. During exercise can not speak and breathe smoothly, and therefore can not exercise for a long time, usually within 1-2 minutes. Anaerobic exercise, also known as plyometric exercise, is very helpful in increasing muscle mass because high-intensity exercise is more likely to destroy muscles and cause damage to muscle fibers, thus promoting the cycle of muscle growth.

What are anaerobic exercises

General exercise intensity, a short period of time are anaerobic exercise, such as weight training, sit-ups, push-ups, squats, lifting dumbbells and other heavy training movements, are examples of anaerobic exercise.

Benefits of Anaerobic Exercise

The biggest difference between anaerobic exercise and aerobic exercise is that anaerobic exercise not only burns calories for a short period of time, but also helps to build muscles. Below we have compiled three major benefits of anaerobic exercise.

Benefit 1: Burning calories

Like aerobic exercise, anaerobic exercise can help burn calories. However, due to the short duration of anaerobic exercise, the source of energy consumed is limited to liver sugar, unlike aerobic exercise, which can directly consume fat. Therefore, it is generally recommended to do anaerobic exercise first, then aerobic exercise, which can increase the efficiency of fat consumption.

Benefit 2: Improve muscle mass

This is the biggest benefit of anaerobic exercise. Although aerobic exercise can help lose fat, but can not help increase muscle. Anaerobic exercise, on the other hand, can promote muscle growth and increase muscle mass.

Benefit 3: Increase metabolic rate

After anaerobic exercise increases muscle mass, the body temperature will also rise, and for every 1 degree Celsius rise in body temperature, the basal metabolic rate will increase by 12%. In addition, the secretion of growth hormone in the body will also increase, indirectly helping to break down fat.

Aerobic exercise and anaerobic exercise which is better

Aerobic exercise can directly help burn a lot of calories, while anaerobic exercise can help build muscle while promoting the rate of calorie burning. In order to achieve the best weight loss results, neither exercise can be ignored.