Carbohydrates and fats are "burned" with the participation of oxygen to provide energy. The duration of exercise is generally 30-40 minutes.

Mainly to reduce fat, improve cardiopulmonary function, and enhance physical fitness. Excessive aerobic exercise will also consume muscles.

swim

running

Cycling

long distance slow

Uses sugar as the main fuel, provides energy quickly but has low output, making movements easy to fatigue.

Build body shape and enhance muscle strength

running

lift iron

swim

short and intense

High Intensity Interval Training, high intensity interval training

At the high point, the heart rate reaches 90%-95% of the maximum heart rate

Less exercise time is required to achieve the same energy consumption as low-intensity long-duration (LSD) exercise

(the maximum heart rate that can be achieved safely with exercise)

220-Trainer’s age (simple version)

Target Heart Rate, target heart rate

When a trainer performs a certain exercise, a heart rate range is calculated based on his or her HRMax. The exercise intensity within this range can achieve greater benefits.

60%-80% of individual maximum heart rate

20 seconds of high-intensity exercise, 10 seconds of rest, 8 sets of repetitions, a total of 4 minutes, a training method that ultimately reaches extreme fatigue. Reach 90% of your maximum heart rate (220-age) by the 6th set

Combined with strength training and aerobic training, the fat loss effect is good

After saying a word or two, I have to stop and take a breath.

Able to speak continuously