Exercise physiology

Aerobic exercise

Aerobic exercise refers to physical activity that primarily relies on aerobic metabolism for energy, and is characterized by low to moderate intensity, longer duration, and rhythmic movement.
Common forms of aerobic exercise include jogging, cycling, and swimming.

Anaerobic exercise refers to physical activity that primarily relies on anaerobic energy systems for energy, and is characterized by high intensity and short duration.
Common forms of anaerobic exercise include sprinting, weightlifting, and long jumping.

Aerobic training effect refers to the degree of training stimulation that an exercise provides to your body's aerobic system. Aerobic training can enhance the aerobic metabolic capacity of your body, improve fat burning efficiency, and thus improve aerobic endurance and overall athletic performance.

Effect	Description
0-0.9	This workout is not intensive enough and has no obvious aerobic training effect.
1.0-1.9	This workout has a basic aerobic training effect and is good for your health.
2.0-2.9	This workout maintains your aerobic fitness and is good for cardiorespiratory health. It also lays the foundation for higher-intensity training.
3.0-3.9	This workout improves your aerobic fitness. Performing it 2 to 4 times per week can help improve your cardiorespiratory health. You can keep your daily exercise at this intensity.
4.0-4.9	This workout greatly improves your aerobic fitness and can boost your cardiorespiratory capacity. You need to pay attention to your recovery though.
5.0	This workout is too intensive and should only occasionally be carried out as it has potential risks. Please pay special attention to your recovery.

Anaerobic training effect refers to the degree of training stimulation that an exercise provides to your body's anaerobic system. High-intensity exercise places great stress on the anaerobic system, which helps increase speed and explosive power. To conduct anaerobic training more efficiently, you can adopt high-intensity interval training, which involves alternating short bursts of high-intensity exercise with appropriate rest to enhance the training effect.

Effect	Description
0-0.9	This workout has no obvious anaerobic training effect.
1.0-1.9	This workout has a basic anaerobic training effect and enters the anaerobic capacity recovery state.
2.0-2.9	This workout maintains your anaerobic capacity and can sustain your explosive power and fatigue resistance. It also lays the foundation for higher-intensity training.
3.0-3.9	This workout improves your anaerobic capacity and can boost your explosive power and fatigue resistance. You need to pay attention to your recovery though.
4.0-4.9	This workout greatly improves your anaerobic capacity and can greatly boost your explosive power and fatigue resistance. You need to pay more attention to your recovery though.
5.0	This workout is too intensive and should only occasionally be carried out as it has potential risks. Please pay special attention to your recovery.

- Maximal oxygen uptake (VO₂ max) refers to the amount of oxygen you take in and use per unit of body weight per unit of time during maximum-intensity exercise. It is a measure of your cardiopulmonary fitness and a predictor of your long-term health. Under the maximum cardiopulmonary load, the respiratory system, circulatory system, and energy metabolism function to the maximum extent. A high VO₂ max indicates a high level of cardiac fitness and endurance.

Training load can accurately reflect training volume and also the impact on body. Training load is not just measured by exercise distance or duration, but takes into account the stimulation and stress that exercise causes to your body. Training load is measured by the cumulative amount of training intensity over time.

To improve exercise performance and fitness, training load intensity is divided into three levels: low-intensity aerobic, high-intensity aerobic, and anaerobic. Low-intensity aerobic training is fundamental to improving long-distance running performance and can also provide recovery and balance for high-intensity training. High-intensity aerobic training can help improve your lactate threshold and maximal oxygen uptake. Anaerobic training can improve speed and anaerobic capacity, but excessive anaerobic exercise may increase the risk of physical injury and should be balanced with low-intensity aerobic exercise. Anaerobic training can improve speed and anaerobic capacity, but excessive anaerobic exercise may increase the risk of physical injury and should be balanced with low-intensity aerobic exercise.
Short-term training load: sum of the moving weighted average of the exercise load in the last 7 days.
Long-term training load: sum of the moving weighted average of the exercise load in the last 28 days.
By comparing short-term training load with long-term training load, you can determine when to keep pushing and when to take a rest.

Recovery time refers to the time required for your body to recover from fatigue to normal after a session of exercise or training.
The length of recovery time mainly depends on the intensity of training stress on the body caused by the exercise. Greater stress indicates longer time required for recovery. It is important to follow a reasonable recovery time. Too short recovery time may lead to over-training or sports injuries, while too long recovery time may slow down training progress.
During the recovery time, moderate exercise can still be performed.

Recovery Time	Training Suggestion
0-18 hours	Normal exercises can be performed
19-35 hours	Recovery training can be performed
36-53 hours	Relax
≥54 hours	Rest now