Push-ups: Aerobic or anaerobic exercise?

　　in fitness exercise In China, push-ups are a common exercise. But many people wonder whether it is an aerobic exercise or an anaerobic exercise. Below we analyze it from different angles.

Exercise intensity and duration

　　Low intensity and long duration: When performing push-ups, if the intensity is low, such as 10-15 per minute, and it can last for a long time, such as more than 20 minutes, the body mainly relies on the aerobic metabolic system for energy. The body will take in a large amount of oxygen through breathing and break down fat and carbohydrates into energy, similar to aerobic exercise such as jogging and swimming.

　　high intensity short duration: If push-ups are performed at a higher intensity, 25-30 or more per minute, and can only be maintained for a few minutes, the body will rely more on the anaerobic metabolic system. In this case, the phosphagen system and the glycolytic system rapidly provide energy to the muscles, but lactic acid is produced, causing muscle fatigue.

energy system involvement

　　aerobic metabolism: During low-intensity push-ups, the aerobic metabolic system is dominant. Oxygen participates in the oxidative decomposition of carbohydrates and fats, producing a large amount of ATP to provide energy for the body. This process is relatively slow but sustained and helps improve cardiorespiratory endurance.

　　anaerobic metabolism: During high-intensity push-ups, the phosphagen system will provide a large amount of energy in a short period of time, allowing the muscles to contract rapidly. As exercise continues, the glycolytic system kicks in, breaking down the food under anaerobic conditions. Grape Sugar produces energy, but it also creates lactic acid buildup, which affects exercise performance.

lactate kinetics

　　at low intensity: During low-intensity push-ups, lactic acid is produced more slowly, giving the body enough time to clear it. The lactic acid level is maintained at a low level, which does not cause obvious fatigue, and the body can continue to exercise.

　　At high intensity: High-intensity push-ups can cause lactic acid to be produced quickly, exceeding the body's ability to remove it. Lactic acid accumulates in muscles, causing muscle soreness, fatigue, and limiting the duration of exercise.

Impact of training purpose

　　Enhance cardiorespiratory endurance: If the purpose of training is to enhance cardiorespiratory endurance, low-intensity, long-term push-up training can be used. This method can improve the function of the heart and lungs and enhance aerobic metabolism.

　　Improve muscle strength: If you want to improve muscle strength and explosive power, you should choose high-intensity, short-term push-up training. This type of training stimulates muscle fibers, promoting muscle growth and strength.

　　Understanding the attributes of exercise helps us formulate training plans more scientifically. For push-ups, judging its aerobic or anaerobic properties allows us to better use it to improve physical fitness and healthy。