Is jogging aerobic or anaerobic exercise better

Slow jogging is a typical aerobic exercise that is more suitable for people who want to lose weight and improve their cardiovascular function; Short distance sprint running belongs to anaerobic exercise and is more suitable for muscle building and explosive power training. The choice depends on personal fitness goals. During slow jogging, the human body breaks down fat and glycogen through continuous oxygen supply to provide energy. The exercise intensity is low but the duration is long, which can effectively burn calories and enhance the cardiovascular system. The standard jogging heart rate should be controlled at 60% -70% of the maximum heart rate, and each time lasting for more than 30 minutes can achieve the best fat burning effect. This exercise mode has less impact on joints and is suitable for middle-aged and elderly people, obese individuals, and novice athletes. Long term jogging can reduce body fat percentage, improve insulin sensitivity, and alleviate anxiety. Short distance sprint running relies on the phosphate system and glycolysis for energy supply, with high intensity but short duration, which can easily lead to muscle lactate accumulation. This type of training can stimulate the growth of fast muscle fibers, improve speed and explosive power, and is commonly used in athlete specific training. But anaerobic exercise has a high burden on the heart and lungs, poses a risk of exercise injury, and is not suitable for patients with cardiovascular disease. Excessive anaerobic training may cause muscle fatigue, which in turn affects metabolic health.

It is recommended that the general population mainly engage in aerobic jogging, with 3-5 times a week combined with moderate strength training. Before running, do dynamic stretching, choose running shoes with good cushioning performance, and replenish water and electrolytes in a timely manner after exercise. People with a large body weight can start with brisk walking and gradually increase their running time. Regardless of which exercise method is chosen, it is necessary to maintain regularity and gradual progress to avoid sudden increases in exercise intensity that may cause injuries.