How long does aerobic and anaerobic combination last?

In exercise, there are two main types of exercise: aerobic and anaerobic. The reason why people choose aerobic or anaerobic exercise is mainly based on their own circumstances. If you want to achieve better results from exercise, you should combine aerobic and anaerobic exercise, because this will achieve the effects of strengthening the body and reducing fat, which is very obvious for the human body. So how long does it take to combine aerobic and anaerobic exercise?

We all know that exercise can be divided into two types: aerobic and anaerobic. In fact, there is no absolute saying which of these two exercise methods is more scientific and healthy. Only by combining them in a targeted manner can your fat loss training be more effective.

It is best to warm up before running. The ambient temperature is higher in summer, so you can walk slowly on the treadmill at a speed of 4km/h for 5 minutes. Then adjust the speed to 6.5km/h and jog for 40 minutes. Don't stop during the process. After your run, stretch your entire body, especially your legs.

Sit-ups

Do 4 sets of sit-ups, 25 in the first set, 23 in the second set, 21 in the third set, and 21 in the fourth set. Take a proper rest between each set, the rest time should be the length of one set of sit-ups. Then do full body stretching, especially the waist and abdomen.

Plank side bend

While holding the plank, lift your left leg off the ground and tighten it towards your waist, then return to the original position. Then switch to the other leg. Alternate between legs, 12 times for each leg, a total of 24 times per set, do 4 sets.

Pull-ups

Do the first set of pull-ups until you reach failure, and then increase the number of reps in each subsequent set by two more than the previous set. Do 4 sets in total, then do a full-body stretch.

Slow walking

After completing the above-mentioned set of aerobic training and three sets of anaerobic training, the whole body will generally feel sore. Finally, add a set of anaerobic exercise such as slow walking to help the body recover. Walk slowly for 20 minutes at a speed of 4.5 km/h.

The above exercise methods can make the exercise effects more obvious for friends who need exercise, and they also have many benefits for local training of the body. Let's get moving.