1. Reduce the risk of osteoporosis

Anaerobic exercise contributes greatly to the improvement of muscle endurance and speed, among which aerobic training has little effect on the increase of bone mineral density, while strength training belonging to anaerobic exercise has a better effect on the increase of bone mineral density and can effectively reduce the risk of osteoporosis.

2. Improve your body's immunity

After exercise, the repair of damaged muscles and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, increase the metabolic rate of muscle, and improve the body's immunity. Therefore, compared with aerobic exercise, its "fat reduction" effect is not reflected in the "exercise", but in the "exercise", to achieve even if you do not exercise, but also in the "weight loss" effect.

3. Reduced risk of death from disease

Anaerobic exercise increases the speed and strength of muscle contractions, effectively reducing the risk of death from disease. For every 10 percent increase in grip strength, the risk of disease is reduced by 30 percent, which pales in comparison to aerobic exercise.

4. Build muscle

The speed of anaerobic movement is too fast and the explosive force is too strong, and the sugar in the human body is too late to be decomposed by oxygen, and has to rely on "anaerobic energy". This exercise produces too much lactic acid in the body, resulting in muscle fatigue that can't last long, muscle soreness and shortness of breath after exercise. Anaerobic exercise is a form of exercise that builds muscles and makes the body stronger.

Aerobic and anaerobic are selected by people

It should be reminded that there is no absolute boundary between aerobic exercise and anaerobic exercise. When people exercise, they will not suddenly switch from a metabolic state to another state, and in most cases the two overlap, but the intensity is mostly dominated by aerobic metabolism, and the intensity is mostly dominated by anaerobic metabolism. However, in order to obtain the best fitness results and avoid sports injuries, people of different ages should focus on the choice of exercise methods.

Teenagers: Children in this age group are in the physical development stage, it is difficult to meet the amount of exercise by PE class alone, it is recommended to do at least 60 minutes of physical activity every day, with aerobic and anaerobic exercise combined.

Lu Zhiyong of the Institute of Sports Medicine of the State General Administration of Sport also said that according to the law of physical development of teenagers, 6-14 years old is a sensitive period for the development of endurance quality. The movement of this period is mainly based on endurance sports, and the average child can train his endurance quality after learning to walk independently. Studies have reported that the fastest children under the age of 14 in the world can run marathons in less than three hours. Therefore, the training of endurance quality is conducive to the growth and development of children, and can enable them to reach a higher level of exercise. However, minors under the age of 14 should not conduct strength training too early, because the development of the cardiovascular system is perfect until after the age of 14, if too much training before the age of 14, it is easy to lead to damage to the cardiovascular system, which is unfavorable to the growth and development of the future.

14-28 years old is a special age, because this is the growth and development of the human body. The skeletal and muscular system of the whole body is undergoing a gradual strengthening process. At this time, if you give the body the corresponding benign stimulation, the human body growth and development will be faster, while the strength is also larger and stronger. Therefore, at this stage for young athletes, there is no need to limit the sports, in his ability to reach the scope, as far as possible to cultivate his interests, such as ball games, running and jumping sports can be.

Adults have busy jobs and little exercise time, but it is recommended to complete at least 150 minutes of moderate-intensity aerobic exercise per week. If physical conditions allow, on this basis, increase muscle equipment training 1 to 2 times a week.

Lu Zhiyong said that after the age of 28, the human skeletal system has been developed, such as the internal system and so on are perfect. At this time, human development is relatively vigorous stage. At this stage, the choice of sports can be very rich, it is appropriate to choose aerobic exercise, different individuals can choose to run or swim according to their own personal ability. However, you can also choose some ball games according to the needs of social interaction, such as basketball and football, which are good for both body and mind.

The elderly: older, the body's functions decline, exercise is more difficult, but should still adhere to 3 to 5 times a week of exercise, mainly aerobic exercise; Elderly people with poor activity or chronic diseases can choose relatively mild exercise, such as brisk walking and tai chi. In addition, pay attention to doing some activities that can exercise balance and prevent falls, such as swimming, dancing and so on.

Lu Zhiyong said that for middle-aged and elderly sports fans over the age of 50, they should be careful when choosing projects. Because at this time, the body's heart and lung function, body muscle strength are in a declining period. The choice of the project must take into account the future sustainable development, so the choice of the project as far as possible to fast walking, jogging or swimming is appropriate. Secondly, some sports with a small amount of activity, such as billiards, golf, gateball, etc., are suitable for the elderly to do aerobic exercise, which can promote the heart and lungs, and maintain muscle strength in a certain state of stimulation, which is beneficial to the body and mind.