Which is better for beginners to do aerobic or anaerobic exercise

There is no standard answer, it all depends on what you most want to achieve and your current physical foundation - if you want to lose weight quickly, rarely exercise, or can't breathe even when climbing the third floor, it is more friendly to start with low-intensity aerobic exercise; if the goal is to increase muscle shaping, improve posture problems such as rounded shoulders and hunchback, and your basic physical fitness is not bad, it is more efficient to start with low-intensity anaerobic. There’s really no need to insist on “you have to choose one first”, there’s no problem in pairing the two.

The first girl I took care of who just graduated was a typical athlete with poor physical fitness. She was 163cm tall and 130kg. She sat in the classroom all year round when she was in school. She even ran 800 meters for more than five minutes in physical education class. At first, she believed the saying on the Internet that "anaerobic is the most efficient way to lose fat." Later, I adjusted her plan. In the first two weeks, she would walk briskly for 40 minutes after get off work every day, or dance with Pamela for 15 minutes of low-intensity happy exercises. When she could chat with me on WeChat while dancing, she would add 20 minutes of freehand squats and kneeling push-ups. She lost 12 pounds in two months, and now she actively asked me if she could add weights to train her buttocks.

Of course, the "anaerobic priority theory" that has been debated in the fitness circle for almost ten years is not unreasonable. After all, there is a "newbie welfare period" in the first half of the year when newbies get into fitness. The muscles are particularly sensitive to training stimulation. At this time, as long as the movements are in place, even with a very low weight, you can quickly gain muscle. After the basal metabolism is raised, the daily consumption is higher. Even if you occasionally eat hot pot, it is not easy to gain weight. I used to have a child who had a typical thin bamboo pole physique. He was only 108 pounds for a 180-cm tall man. He would sway in anything he wore. I wanted to build some muscles to support formal wear. If I asked him to run five kilometers every day, he would definitely become thinner as he ran. At that time, he went to the gym three times a week, starting with empty bar bench presses and freehand lunges. After each practice, he walked on the elliptical machine for at most ten minutes to relax. He gained almost ten pounds of muscle in more than three months. Now he can finally stretch out his shoulder lines when wearing a suit.

Many people are easily frightened by extreme misunderstandings when they are just starting out. For example, they heard that doing aerobic exercise will cause them to lose muscle, and doing anaerobic exercise will turn them into King Kong Barbies. In fact, it is really unnecessary. As far as losing muscle is concerned, if you jog for 30 minutes three times a week, you will not consume as many calories as if you drank a cup of full-sugar milk tea. It will not reach the level of losing muscle at all. On the contrary, after your heart and lungs are raised, the rest between sets can be shortened during anaerobic training, and the training efficiency is much higher. As for girls who are afraid of getting stronger? Don’t be ridiculous, girls’ testosterone levels are only one-twentieth of boys. It’s harder to train to the point where the muscles are visibly bulging than to pass the 985 exam. At most, you can tighten up the original loose meat and fake hip width, which will make you look slimmer visually.

If you are really stuck and don’t know what to choose, take an hour to go to the gym near your home and try the water. First, ride the elliptical machine for ten minutes. If you feel out of breath, then do aerobics honestly for two weeks. You can walk briskly for thirty minutes a day, do some square dancing downstairs, etc. If you're not out of breath after climbing the fifth floor, it's not too late to add anaerobic. If you can still hum songs and watch short videos after ten minutes, then go directly to the free weight area and find a reliable coach to help you practice a few basic movements. You can start with an empty bar or a mineral water bottle filled with water, and slowly find the feeling of strength.

In fact, there is really no need to dwell on this issue at the entry level. The most fearful thing about fitness is not whether you choose aerobic or anaerobic. It is that you have studied fitness science for three hours and collected more than a dozen training plans, but in the end you didn’t even leave the house. Just choose something you can stick to, even if it's just going downstairs for a half-hour walk every day after dinner, it's better than lying down wondering "what to do first," right?