What are some simple aerobic exercises? Aerobic exercise is a kind of exercise suitable for all ages. More and more people like to use aerobic exercise for physical exercise, and indoor aerobic exercise is welcomed by many people. Now share what simple aerobic exercise is.
What are some simple aerobic exercises? 1 1, let's go
We have to walk every day, and fast walking has gradually become a fresh, fashionable, low-carbon and environmentally-friendly fitness method. There is no strict definition of walking, because "fast" has different standards for different people. As long as you walk at the fastest speed, you will run again soon. This is quick walking. Generally speaking, keep your heart rate at 120 ~ 140 times per minute, especially when you sweat slightly.
Step 2 jog
Jogging, also called jogging or jogging, is a very convenient and safe aerobic exercise. The purpose of jogging is to run a long distance at a slow or moderate pace in order to lose weight or exercise. Jogging can consume 10 ~ 13 calories per minute, which is more than playing tennis.
Step 3 swim
Swimming has a good effect of reducing fat and weight. In water, not only the resistance is high, but also the thermal conductivity is good, and the body dissipates heat quickly, so it consumes a lot of heat. Experiments show that running in a standard swimming pool for 20 minutes consumes the same amount of heat as running on land at the same speed 1 hour.
Step 4 ride a bike
With the popularization of environmental awareness, cycling has become a fashionable and healthy way of walking and exercising. The advantages of cycling exercise are unlimited time and speed. Riding a bike can not only lose weight, but also make your figure symmetrical. Cycling needs a lot of oxygen, so it can also strengthen heart function and prevent hypertension.
What are some simple aerobic exercises? 2 Aerobics.
Aerobics, whether going to the gym for aerobics classes or playing aerobics videos at home, is a good way to realize it. Aerobics is to make you jump and excite your body. Laziness is ineffective.
Therefore, when doing aerobics, you must make yourself excited. At this time, you can be well integrated into the music of aerobics, so that your body can feel your jump, and the fat and heat in your body burn together. This is a good way to keep fit and can easily consume 365,438+05 calories.
Indoor bicycle
Indoor cycling is generally carried out in the gym, and cycling has always been considered by many people as a very effective exercise to lose weight, so there are many kinds of cycling sports, such as air cycling and indoor cycling, which can exercise the fat in the waist and legs well.
Indoor cycling can adjust its pace according to its own situation, which can be slow or fast, but there should be some dialogue during indoor cycling to gradually strengthen the intensity of training. This training is very useful for many people who want to thin their stomachs and thighs.
rope skipping
Jumping rope can be said to be a sport that many people have played since childhood. Many people are familiar with it, but what many people don't know is that skipping rope consumes a lot of exercise, which can consume 525 calories per hour. Skipping rope is also easy to achieve. You can buy your own rope without going to the gym.
Skipping rope can basically use the muscles of the whole body, which is an effective exercise for all parts of the body and can also shape the sense of lines of the body. It is precisely because of this that many people who lose weight have a rope in their hands, which shows that skipping rope is very beneficial to lose weight and exercise.
stair tread
Treadmill is a sport that many people like recently. Because the amount of exercise is not large, you can adjust your speed and breathing when you are tired, even people with weak exercise can bear it, so it is a very popular exercise now. Treadmill doesn't have to be realized in the gym, and it can be replaced by other things at home. You can also step up and down and consume 325 calories per hour.
Principles of aerobic exercise
1, moderate exercise
A lot of exercise may slowly damage your health. For example, running more than 15 miles per week is a bit excessive. It is recommended to exercise 4 to 5 times a week for 30 minutes each time. Cooper believes that as long as moderate exercise can effectively reduce the risk of cardiovascular disease and cancer.
2, jogging fitness
Galloping (every mile 12 minutes) is a good way to keep fit. Its effect is no worse than jogging (9 minutes per mile), and it also avoids the damage to the knee joint caused by running.
3. See the needle.
Instead of exercising in the gym for 30 minutes, you can make full use of your spare time. Walking the dog 10 minutes, washing the car 10 minutes and doing housework 10 minutes every day are equally effective.
Step 4 practice alternately
For example, ride a bike today and jog tomorrow; Or the speed is fast and slow when running, which enhances the exercise of the heart.
5, multi-pronged approach
Fitness is a systematic project, and physical exercise is very necessary for physical and mental health, but not everything. Pay attention to diet, quit smoking and detoxify, control drinking, and don't be too nervous.
One of the benefits of aerobic exercise
The purpose of aerobic exercise is to enhance cardiopulmonary endurance. During exercise, because muscle contraction needs a lot of nutrition and oxygen, the number of heart contractions increases, and the amount of blood pumped out each time is more than usual. At the same time, the demand for oxygen has also increased, the number of breaths is more than normal, and the degree of lung expansion is also greater.
Therefore, when the exercise continues and the muscles contract for a long time, the heart and lungs must strive to provide oxygen to the muscles and take away the waste in the muscles. And this constant demand can improve the endurance of the heart and lungs. With the increase of cardiopulmonary endurance, the body can engage in longer or higher-intensity exercise, and it is less likely to get tired.
Benefits of aerobic exercise II
Aerobic exercise requires a lot of breathing air, which is a good exercise for the heart and lungs and can enhance vital capacity and heart function.
Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, enhance the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases.
If dieters combine aerobic exercise with reasonable food arrangement, not only can they lose weight successfully, but their weight will also be consolidated. Aerobic exercise is also very beneficial to mental workers. In addition, aerobic exercise can also restore physical fitness.
Three Benefits of Aerobic Exercise
Patients with type 2 diabetes, obesity and fatty liver must do aerobic exercise. People with arrhythmia and arteriosclerosis and the elderly should also do aerobic exercise. If it is for people who want to strengthen muscles, keep fit and prevent disc herniation, cervical spondylosis, osteoporosis and osteomalacia,
How to do aerobic exercise at home
rope skipping
Skipping rope is a practical method to cope with obesity and prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance.
push-up
Doing push-ups plays an important role in developing balance and support ability. It can also improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve exercise ability.
Standing in the corner
This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes.