What is aerobic exercise? How to calculate aerobic exercise?

Many people know that "aerobic exercise" is good for health, but what is "aerobic exercise" is not clear to most people. Some people even intuitively think that aerobic exercise is to exercise in an oxygen-rich environment. In fact, whether it is "aerobic exercise" is measured by heart rate.

Professor Hongbin Zhao, former director of the Dietotherapy Teaching and Research Section of China Tourism College and lecturer of esperanto association International Advanced Acupuncture Class of China Academy of Sciences, told the reporter that the exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; If the heart rate reaches 150 ~ 160 beats/min, the blood is not enough to supply oxygen to the myocardium at this time, which belongs to semi-aerobic exercise; If the heart rate is above 160 beats/min, it is anaerobic exercise, that is, the oxygen in the blood is in short supply with the myocardium.

Metabolism needs the participation of oxygen. Aerobic exercise can completely metabolize nutrients in the body, that is, it can realize the final metabolism-nutrients are decomposed into carbon dioxide and water. Carbon dioxide is excreted through breathing, while water enters through the mouth and is excreted through breathing, sweat, urine and feces. Anaerobic exercise due to lack of oxygen, substances in the body can not be completely decomposed into carbon dioxide and water during metabolism, but produce many acids harmful to the human body, such as ethanol, acetic acid and lactic acid-people will feel leg acid when going upstairs or walking, which is caused by too much lactic acid in the body.

The PH value of healthy body fluids is weakly alkaline, which is 7.4. A large amount of ethanol, acetic acid and lactic acid will make body fluids sour, thus causing acidosis in the body and even death in severe cases. Anaerobic exercise not only harms the heart, but also leads to systemic metabolic failure. One of the causes of sudden death during strenuous exercise is the damage to the body caused by anaerobic exercise. In addition, the phenomena of "overwork death", excessive brain use and fatigue syndrome in the workplace are all related to insufficient oxygen supply in the body.

It is often said that "exercise should be moderate" is based on the above reasons, and moderate exercise varies from person to person. For the average person, how to grasp this degree? Professor Hongbin Zhao told the readers here that the way to keep "aerobic" during exercise is to stop sweating and not to sweat a lot. In addition, whether the fatigue caused by exercise can be eliminated the next day is also a criterion to measure whether it belongs to aerobic exercise: fatigue will occur after exercise, but it is normal to recover the next day; If you can't get rid of fatigue the next day, you have exercised too much, which is beyond the scope of aerobic exercise.