If you are the kind of long-term high-intensity aerobic exercise, such as running 10 km for more than 60 minutes every day, then aerobic exercise may indeed cause certain burden and damage to your body. But if you only do aerobic exercise for 20-30 minutes every day, run for 3-5 kilometers and keep the aerobic frequency 3-6 times a week, what effect can aerobic exercise have on you as long as you have the correct aerobic posture? Fitness first strengthens the body and strengthens the brain!
Let's talk about what many people talk about: aerobic accelerates aging.
A meta-analysis of 20 19 found that aerobic can significantly reduce the inflammatory markers of healthy middle-aged and elderly people, that is to say, aerobic can resist inflammation, and systemic chronic inflammation can promote aging and diseases. Some people also put forward the theory of "inflammatory aging", saying that anti-inflammation can slow down aging, which is also a new topic.
In 2020, a study found that aerobic can rejuvenate the static cells of old mice, which means that aerobic can even rejuvenate old mice.
The above two studies can fully prove that proper aerobic does have a certain effect on delaying aging! Rumor, rumor, break your leg!
If there is any great disadvantage of aerobic, it is that lazy people are not worthy. There are always people who say not to lose fat with oxygen, because you will gain weight once you stop! It's a little crazy. Is it really difficult to keep aerobic for 30 minutes every day all the year round? Are you really so busy that you don't have 30 minutes a day, not counting the time to brush your mobile phone? It takes two or three hours to brush your mobile phone every day. Then you told me that it is difficult to keep aerobic for 30 minutes every year. What are you not lazy about?
It is absolutely no problem to lose fat and do aerobic exercise, but if you want to make progress, it means that losing fat must be aerobic and strength training, which can meet all your needs, especially for fitness white. It is very suitable to let the body adapt slowly from aerobic exercise. If someone is saying that aerobic exercise is useless and should not be done, it is recommended not to communicate with them in depth.
Let's talk about the benefits of aerobic exercise.
Generally speaking, for example, we often hear that aerobic can improve blood vessels, lower blood pressure, control blood sugar and regulate cholesterol.
In addition, aerobic exercise has other far-reaching effects. 20 15 studies have found that under the same diet, taking thousands of steps every day can significantly improve testosterone levels. 20 17 a study found that aerobic can increase the testosterone level of normal weight and overweight people, especially overweight people. 20 17 another study found that aerobic
What exercise is aerobic? The most common aerobic exercise: jogging, swimming, brisk walking, walking, race walking, skating, cycling, rowing machine, Tai Ji Chuan, fitness dance, rope skipping/rhythmic gymnastics, basketball and football are all aerobic exercises.
Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration. Generally speaking, exercise lasting more than 3 minutes can be defined as aerobic exercise.
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