Is aerobic exercise better than anaerobic exercise for reducing fat and losing weight? Can intermittent exercise help you lose weight quickly and regain your youth? Debunking 4 common myths

Many people who love sports may still feel confused about questions like "If I want to lose fat or weight, is it better to do aerobic exercise or anaerobic exercise?", "What is the difference between aerobic and anaerobic exercise?", "Can I only do aerobic exercise?" and "Is intermittent exercise the most helpful for losing weight and rejuvenation?" The following will help you decipher 4 common myths and make you an efficient sports expert.

Three types of exercise are indispensable: stretching, stretching and massage, aerobic exercise, and muscle strength exercise (also known as anaerobic exercise)

Exercising the wrong way can be more harmful than not exercising at all! Especially long-term aerobic exercise is more lethal. In her new book "One Thought Reversal, Enjoy Slim and Youthful Life", 50-year-old "Iron Woman" Feng Yun shares as a person who has experienced it that she once watched videos and followed a Korean hot mom to do the so-called Zheng-style aerobic exercise for five years, but to no avail. This is because just watching a video and imitating the movements without the mental method is just superficial and will not strengthen your mind and body from the inside out.

Therefore, Feng Yun said that there are three types of exercise that are indispensable: stretching, stretching and massage, aerobic exercise, and muscle strength exercise (also known as anaerobic exercise). These three types of exercise should be evenly distributed and performed in a balanced manner. You should not focus on just one or two of them. Only doing weight training without aerobic stretching will cause an imbalance, just like eating only meat without vegetables and fats. But only doing aerobic exercise without weight training and stretching will also make you sick due to the imbalance. Therefore, the three types of exercise must be done in a balanced manner so that the body can be balanced and stylish. Otherwise, it will be unbalanced, and the most common imbalance is being too fat or too thin.

Aerobic exercise includes: jogging, walking, cycling, flywheel... Find the heart rate range that suits you for aerobic exercise.

Aerobic exercise is exercise that relies on oxygen metabolism, such as jogging, brisk walking, cycling, flywheel, aerobics, swimming, etc. These are all aerobic exercises, so it is recommended to be in a place with fresh oxygen to achieve the effect of aerobic exercise. If you do aerobic exercise on a flywheel in a confined space in a basement with a group of people (breathing dirty air), the aerobic effect will of course be greatly reduced.

Feng Yun said that there are three types of exercise that are indispensable: stretching, stretching and massage, aerobic exercise, and muscle strength exercise (also known as anaerobic exercise). These three types of exercise should be evenly distributed and performed in a balanced manner, and you should not focus on just one or two of them.

Feng Yun said that only doing aerobic exercise will lead to the opposite effect of reducing muscle mass; in contrast, anaerobic exercise can increase muscle mass and density, but if you continue to do only anaerobic exercise, the body's oxygen content will decrease, and you will not have enough air and your immunity will also decrease. (Photo provided by Changchang Life Creative)

What is the "aerobic zone"?

Personally, the aerobic zone is when your heart rate reaches 65-85% of your maximum heart rate.

Jump rate = 220 – age).

For example: Feng Yun is 50 years old this year, 220 – 50 years old = 170 (maximum heart rate), 170 ╳ 65% - 85% can be obtained, which means exercise in the heart rate range of 110 - 145 is the aerobic exercise range suitable for Feng Yun. People with younger biological age can have a higher heart rate in the aerobic range.

Feng Yun said: "I used to wear a heart rate monitor for many years when I was doing triathlon. It was not very comfortable to wear a heart rate monitor while exercising, and my brain would get stuck if I kept looking at the numbers. So later I used a simpler method, which is to exercise until I feel a little out of breath but can still talk to others. This means that you are almost certainly in your aerobic exercise zone."

[Four common myths about aerobic exercise vs. anaerobic exercise]:

In addition to finding the heart rate range that is suitable for aerobic exercise, there are still many common myths about aerobic and anaerobic exercise that need to be solved:

Myth 1: What is the difference between aerobic exercise and anaerobic exercise?

Aerobic exercise can train the heart and lungs and enhance blood circulation, so it can help speed up weight loss and rejuvenation. However, many people think that walking and cycling are exercise, but if you run too slowly and your heart rate does not fall into the aerobic range, then it can only be considered an activity with limited effect.

Aerobic exercise must be continued for more than 20 minutes to be effective in losing weight. Aerobic exercise can not only reduce fat and increase the body's oxygen content, but also strengthen cardiopulmonary function, promote metabolism, prevent osteoporosis, and detoxify while sweating.

If you run, swim or cycle at a very fast speed and are out of breath and unable to speak, then that is a form of anaerobic exercise. Anaerobic exercise includes weight training, sprinting, high jumping, sit-ups, push-ups, squats, etc. It is a form of exercise that uses anaerobic metabolism to produce lactic acid for energy conversion.

Anaerobic exercise is a short-term explosive exercise that consumes a lot of energy and uses a lot of adrenaline. The body will become inflamed and swollen due to the high intensity of the exercise if it lasts too long. This is why many people gain weight instead of losing weight after running an Ironman or a marathon, because you are "continuously doing anaerobic exercise", which becomes a high-energy-consuming and harmful exercise method for the body.

Myth 2: If you want to lose fat or weight, is it better to do aerobic exercise? Or is anaerobic exercise better?

So if you want to use aerobic exercise to lose fat, you must be careful not to be so breathless that you can't speak, nor can you be so relaxed that you don't sweat and can still sing. Aerobic exercise must be continued for more than 20 minutes to be effective in losing weight. Aerobic exercise can not only reduce fat and increase the body's oxygen content, but also strengthen cardiopulmonary function, promote metabolism, prevent osteoporosis, and detoxify while sweating..., so aerobic exercise is irreplaceable by the other two exercises.

Among them, we should especially mention "increasing the body's oxygen content", which is what Chinese medicine often calls "qi". Many diseases are caused by insufficient qi and blood. If the oxygen content is increased, the incidence of many diseases can be reduced and the recovery ability can be enhanced.

Myth 3: Aerobic exercise helps with weight loss. Can I only do aerobic exercise?

Since aerobic exercise is very helpful for weight loss, is it okay to just do aerobic exercise? In fact, if you only do aerobic exercise, it will lead to the opposite effect of reducing muscle mass; in contrast, anaerobic exercise can increase muscle mass and density, but if you continue to do only anaerobic exercise, the body's oxygen content will decrease, resulting in insufficient air and decreased immunity. Therefore, when arranging exercise, don't just choose one of them. You should consider all three, aerobic, anaerobic, and stretching, to do a good exercise.

When arranging exercise, don't just choose one of them. You should consider all three, aerobic, anaerobic, and stretching, to exercise properly.

Myth 4: Interval exercise can help you lose weight quickly and is the most helpful for weight loss and rejuvenation?

The legend in the ironman world: Is it true that "running intervals will make you lose weight quickly"? Feng Yun said that it was true. However, interval training is a type of high-intensity, instantaneous explosive, high-risk anaerobic exercise that alternates with short buffer intervals and is performed in segments, such as repeating the exercise cycle of "sprint-jog-sprint-jog".

The heart rate during interval exercise may reach 90% of the maximum heart rate. Feng Yun said that when he was doing interval running like an ironman, his heart rate reached 100%... Fortunately, he did not die. The handsome Taiwanese artist Gao Yixiang died suddenly at the age of 36. He was doing high-intensity anaerobic sprint running on a mainland program in the middle of the night. During this exercise, you will feel short of breath and unable to speak. If it is too intense, you may even feel like vomiting. If the condition is not good, it may even lead to death. Be careful.

Interval training combines anaerobic and aerobic exercise, and is indeed effective for weight loss. However, due to its high intensity, the risk is also high. This type of high-intensity interval training is "not suitable" for people who have no sports foundation, or who know how to take intervals but are not in good physical condition (because it consumes a lot of energy). At the same time, it is safer to have a "professional coach" to guide them.