Are squats and push-ups an aerobic exercise? The secret of sports types

　　In the field of fitness, the distinction between aerobic and anaerobic exercise has always been a hot topic. Squats and push-ups are common fitness exercises. Are they aerobic or anaerobic exercises? Below we will discuss in depth based on knowledge of energy metabolism, exercise intensity, etc.

Definition of aerobic and anaerobic exercise

　　aerobics: Aerobic exercise refers to physical exercise performed by the human body with sufficient supply of oxygen. exercise . It is characterized by low intensity, rhythm, and long duration. heart rate Generally maintained within a certain range, it allows the body to perform aerobic respiration for a long time, mainly consuming fat and carbohydrates to provide energy. Common aerobic exercises include running, swimming, cycling, etc.

　　anaerobic exercise: Anaerobic exercise refers to high-speed and intense exercise of muscles in a state of "oxygen deficiency". Most anaerobic exercises are high-intensity, transient exercises that are difficult to sustain for a long time, and fatigue is eliminated slowly. In anaerobic exercise, the body mainly provides energy through glycolysis, which will produce lactic acid accumulation. Common anaerobic exercises include weightlifting, sprinting, push-ups, squats, etc.

Energy metabolism characteristics of squats and push-ups

　　Energy supply method: During short-term, high-intensity training, squats and push-ups will mainly rely on the anaerobic metabolic system for energy, namely the phosphagen system and the glycolytic system. For example, when performing a set of multiple squats or push-ups quickly, the body rapidly uses up creatine phosphate and glycogen, producing large amounts of energy to meet the demands of the exercise. But if these two movements are performed at a slower speed, lower intensity, and for a longer period of time, the body will also begin to use more of the aerobic metabolic system to provide energy by oxidizing fats and carbohydrates.

　　The relationship between lactate threshold and exercise type: Lactate threshold is an important indicator that distinguishes aerobic exercise from anaerobic exercise. When the exercise intensity exceeds the lactate threshold, the rate of lactic acid production in the body is greater than the rate of clearance, and lactic acid begins to accumulate in the blood. At this time, exercise is more inclined to anaerobic exercise. When performing squats and push-ups, if the exercise intensity is lower, less lactic acid is produced and the body can clear it in time, making the exercise closer to aerobic exercise. ； On the contrary, if the intensity is high and lactic acid accumulates quickly, it is an anaerobic exercise.

The influence of exercise intensity and heart rate zone on exercise type

　　Judgment of exercise intensity: Exercise intensity can be judged by subjective feelings and objective indicators. Subjectively, if you feel relaxed when performing squats and push-ups and can continue without feeling excessive fatigue, it means that the exercise intensity is low. ； If you feel very strenuous, have difficulty persisting, or even have shortness of breath and obvious muscle soreness, it means that the intensity of exercise is high. Objectively, exercise intensity can be measured by heart rate. Generally speaking, the heart rate is maintained between 60% and 80% of the maximum heart rate during aerobic exercise, and the heart rate will exceed this range during anaerobic exercise.

　　Correspondence between heart rate zones and exercise types: When performing squats and push-ups, if the heart rate is in the aerobic exercise heart rate zone, it means that the body is undergoing aerobic metabolism. At this time, these two actions can be regarded as aerobic exercise.； If the heart rate exceeds this range, the body relies more on anaerobic metabolism, which is anaerobic exercise. For example, a young man's maximum heart rate is about 220 minus his age. If his heart rate remains between (220 - age) × 60% - 80% when doing squats and push-ups, it is an aerobic exercise, and vice versa.

Exercise types of squats and push-ups in different scenarios

　　Daily fitness scenes: In daily fitness, if squats and push-ups are performed to build muscle strength and endurance, they are usually done at a higher intensity, such as doing fewer reps per set but adding weight or resistance, or doing fast, multiple repetitions, in which case they are more anaerobic. For example, performing weighted squats or quick push-ups is mainly to stimulate muscle growth and improve explosive power.

　　Rehabilitation training scene: In rehabilitation training, in order to help restore joint function and enhance body stability, squats and push-ups may be performed at a slower speed and lower intensity, and attention will be paid to the standardization and stability of the movements. At this time, the body performs more aerobic metabolism, and they can be regarded as aerobic exercise. For example, patients after an injury can perform slow squats and push-ups to help promote blood circulation and physical recovery.

Tips for performing squats and push-ups correctly

　　action standards: Whether you perform squats and push-ups as aerobic or anaerobic exercises, ensure standard movements. When squatting, keep your back straight, your knees no more than your toes, and your buttocks sit back. ； When doing push-ups, keep your body in a straight line, and the angle between your arms and your body should not be too large. Correct movements can reduce the risk of sports injuries and improve sports effects.

　　joint protection: When performing these two movements, be careful to protect your joints. Especially the knee and shoulder joints, avoid overextension or twisting. You can reduce joint pressure by doing warm-up exercises and using assistive equipment. For example, perform proper knee joint mobility before squatting, and use a push-up stand during push-ups to reduce the load on the shoulder joint.

　　Prevention and treatment of sports injuries: If pain or discomfort occurs during exercise, stop exercising immediately to avoid further injury. Minor injuries can be treated with rest, ice, and pressure bandaging. ； If the injury is severe, seek medical attention immediately. At the same time, you must reasonably arrange training intensity and frequency according to your physical condition and athletic ability to avoid sports injuries caused by overtraining.

　　Understanding the types of exercise is crucial to developing a scientific exercise plan. Aerobic exercise improves cardiorespiratory endurance, while anaerobic exercise helps increase muscle strength. Clarifying the types of squats and push-ups allows us to arrange training more reasonably and achieve better fitness results.