Core Points - The main difference between aerobic and anaerobic exercise lies in their energy supply methods, with aerobic relying on oxygen to break down fat for energy, while anaerobic relies on glycogen in a low-oxygen state [1] - Aerobic exercises are characterized by low intensity and long duration, suitable for endurance training, while anaerobic exercises are high intensity and short duration, focusing on explosive strength [1] - Examples of aerobic exercises include jogging, brisk walking, swimming, and cycling, whereas examples of anaerobic exercises include sprinting and weightlifting [1] - A simple method to distinguish between the two types of exercise is the "talk test," where participants can speak comfortably during aerobic exercise but struggle to converse during anaerobic exercise due to rapid breathing [1] - Experts recommend a scientific combination of both aerobic and anaerobic exercises for overall fitness, suggesting that beginners should start with aerobic exercises to build a fitness foundation before attempting high-intensity workouts [1]

Core Viewpoint - The article discusses the benefits of exercising at 65% of maximum heart rate, suggesting that moderate-intensity exercise is more effective for fat loss, fitness improvement, and longevity compared to high-intensity workouts [1][2]. Group 1: Exercise Intensity and Benefits - Zone 2 exercise, defined as working at 65% of maximum heart rate, is identified as the "fat-burning zone," where the body efficiently uses fat for energy due to sufficient oxygen supply [2]. - Long-term adherence to Zone 2 exercise can lead to improvements in cardiovascular health and blood sugar levels, as well as enhanced mitochondrial function, which helps mitigate age-related metabolic issues [2]. - Zone 2 exercise is easier for most individuals to maintain, with lower risks of injury and less strain on joints and the nervous system [2]. Group 2: Recommendations for Exercise Regimen - The ideal exercise plan should focus primarily on Zone 2 workouts, supplemented by one to two sessions of high-intensity training each week [2]. - Slowing down the pace in workouts can sometimes yield better results for the body [2].

Group 1 - The article emphasizes the importance of regulating qi and blood, especially for women, after the White Dew season due to symptoms of fatigue and poor health [1] - Dietary adjustments are recommended, including the intake of iron, protein, and vitamin-rich foods such as animal liver, lean meat, red dates, and goji berries, while avoiding cold foods [1] - Herbal soups made from ingredients like Angelica and Astragalus can be beneficial, but should be tailored to individual constitution and not overconsumed [1] Group 2 - Moderate exercise is suggested to promote qi and blood circulation, with activities like brisk walking and yoga being ideal, while intensity should be kept low [3] - It is advised to avoid intense workouts that may deplete qi and blood, especially during menstruation, and to maintain warmth [4] Group 3 - For severe cases of qi and blood deficiency, traditional Chinese medicine (TCM) approaches are recommended [6] - Acupuncture at specific points such as Zusanli and Sanyinjiao, along with moxibustion at Guanyuan and Qihai, can help in warming and supplementing qi and blood [7] - Massage therapy is also suggested to improve qi and blood circulation [7]