What are the aerobic exercises? Doing some aerobic exercise can effectively help us improve our physical fitness, and the effect is very good. However, we should pay special attention to the methods and time of aerobic exercise in order to achieve better results and maximize the benefits of aerobic exercise to our health. What are the aerobic exercises?

What are the 1 for each aerobic exercise? As long as it lasts for more than fifteen minutes, it is aerobic exercise.

For example, running 15 minutes is aerobic exercise, but it takes 30 minutes to burn fat, so if you want to lose weight, you should run for at least 40 minutes to 1 hour, five times a week. It is best to train on an empty stomach in the morning. If you have stomach trouble, run for 30 minutes after meals.

Aerobic exercise method

Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function.

Cycling and various aerobic exercises. Beginners or friends with poor physical conditions are not encouraged to do aerobics, because it is too simple to meet the heart rate requirements, and the more complicated ones require higher physical strength and flexibility, which the average person simply can't do.

Running or brisk walking, outdoor running will be limited by the environment, just choose the treadmill.

Skipping rope, skipping rope is easy to learn and simple in machinery. You can exercise in a small open space, which is very good aerobic exercise.

Bad aerobic exercise habits

If the time is too long or too short, the exercise less than 20 minutes is invalid, and the recommended time is generally 30 minutes to 90 minutes.

Constant exercise, repeating the same time every day, the same exercise, the same exercise, will cause a platform period, so exercise should be as diverse as diet, so that the body can constantly adjust and strengthen and make a breakthrough.

Without aerobic muscle training, weight loss must be divided into two ways, one is aerobic, the other is strength training, to increase muscle content and have a perfect body.

We must attach great importance to weekly aerobic exercise in order to give full play to the help of aerobic exercise to our body more effectively. We must master the scientific method, and the effect is very good. Each of us should do some aerobic exercise every day, which can greatly improve our immunity and resistance.

What are the aerobic exercises? Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.

Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.

The Fitness Value of Aerobic Exercise

The English word "aerobics" means "aerobic" or "aerobic participation". In fact, aerobic exercise is not only powered by oxygen, but also requires the participation of major muscle groups in the whole body. The exercise lasts for a long time and has rhythm. Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly.

Through regular aerobic exercise, a person's heart will be healthier, pulse output will be greater, and oxygen supply in all parts of the body does not need many pulses. A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time.

Aerobic exercise (aerobics) is characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise your whole body. It must also be continuous exercise for at least 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.

Aerobic exercise ranking

swim

Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.

Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.

Exercise cycle: 3~4 times a week, 30~60 minutes each time.

Heat consumption: about 650 kcal/hour

jogging

Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.

Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 650 calories/hour.

Bicycle; Bicycle exercise

Benefits of exercise: preventing brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.

Suitable for people: knee joint injury, serious overweight, cervical spondylosis, lumbar disc herniation.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 420 calories/hour.