What is aerobic exercise?
Aerobic exercise training includes running, brisk walking, aerobic dance, swimming or any physical application to increase heart and lung function and blood, so as to deliver oxygen to all cells of the body and remove unnecessary oxygen from the cells of the body. In a certain period of time, aerobic exercise needs stronger heart rhythm regulation and vital capacity to support the delivery of sufficient oxygen to brain cells. Because the cardiovascular system will gradually adapt to the needs of aerobic exercise training. Therefore, the body will deliver oxygen faster, which will obviously increase and help the physical quality or memory.
The effect of aerobic exercise
1. Strengthening the heart: The heart receives oxygen-filled blood from the lungs and then delivers it to all parts of the body. It will gradually strengthen by delivering a lot of oxygen to the heart through aerobic exercise.
2. Restore vascular elasticity: The more oxygen you take, the more blood flow increases. Under this good circulation, blood vessels will strengthen their elasticity, which is beneficial to the prevention and treatment of arteriosclerosis.
3. Purify blood: The increase of oxygen intake will inevitably increase the number of red blood cells that transport oxygen. At this time, cholesterol attached to the inner wall of blood vessels will become easy to flow and will be purified by blood.
4. Burning fat: The burning state of an object is called oxidation. Of course oxygen is needed at this time. In the same way, so is the human body. One of the important tasks of oxygen is thermal metabolism.
5. Effect of relieving fatigue and sleep: This is one of the most effective effects of aerobic exercise. Excessive use of the heart or muscles can cause siren symptoms, which are called fatigue, including psychology, physiology and nerves. Regular exercise can make people feel happy and relaxed, and at the same time, it can improve self-evaluation by releasing endorphins from the brain.
6. Change the curve: Change the curve through the training of waist and abdomen movements.
7. Improve physical condition and anti-aging: It can strengthen back muscles and abdominal muscles to reduce the burden on the spine. Aerobic exercise for 30 minutes at least 8 times a week has a decisive influence on retaining youth.
Rules that aerobic exercise must follow.
1. Mastering heartbeat times: The course is divided into three categories: elementary, intermediate and advanced. Generally, novices go to the beginner's class first, and then slowly upgrade.
2. Warm-up before exercise: Warm up before exercise to avoid sports injuries, such as muscle, tendon and ligament strain.
Do moderate exercise after exercise, don't stop or sit down suddenly: make the heartbeat and muscles return to normal state.
4. Breathe correctly: exhale during exercise and inhale to effectively discharge the exhaust gas in the rest room.
5. Don't eat before exercise: At the beginning of exercise, oxygen (blood) cannot be digested by muscles, and it is easy to cause nausea or dizziness due to insufficient oxygen.
6. Regularity and persistence: People who continue to exercise moderately are healthier than those who exercise vigorously. In moderate exercise, the human body mainly uses carbohydrates as the energy source, and makes more thorough use of fat. In addition, the longer the exercise time, the higher the rate of people using fat to generate energy.
Aerobic exercise can be divided into three categories according to the level.
1. No impact-let your feet touch the ground.
2. Low impact-always keep one foot touching the ground.
3. High impact force-at some point during the exercise, both feet will leave the ground at the same time.
Low impact aerobic exercise
Aerobic exercise reflects the health status of cardiovascular system on which human physiological system depends. Aerobics experts have found an extremely efficient way to practice, that is, through low impact (one foot is always on the floor) and high intensity (how the cardiovascular system works strongly). Low-impact and high-intensity methods are very suitable for some people who are not used to sports and beginners. A complete training lasts 35 minutes, including 7 to 10 minutes of warm-up and relaxation. Or three times a day, each time 10 minutes, is equally effective.
Benefits of low-intensity aerobic exercise
It can reduce the pressure between muscles and bones and reduce the chance of sports injury.
Exercise and lose weight
The benefits of long-term regular exercise
1. Maintain a healthy weight
2. Effectively control the pain and joint swelling caused by arthritis.
3. Maintain the muscle mass that decreases with age.
4. Have high self-esteem and self-confidence.
5. I can still maintain good daily activities when I am old.
6. You can really feel good health and mobility.
Motion classification
1. Stretching exercise (relaxation exercise)
2. Aerobic exercise (333 exercise)
Time: lasting more than 30 minutes.
Frequency: more than 3 times a week
Load: moderate and low intensity exercise
Heartbeat: 0/30 beats per minute/kloc.
3. Muscle strength training (local exercise)
Walking slimming method
Walking method
1. Speed: 1 sec 2 steps, each step is shoulder width (70 ~ 100m per minute).
2. Time: Walk continuously for at least 30 minutes, 3 times a week.
3. Hold your head up and chest out, and reduce your abdomen
4. The arm bends into an L shape and swings actively.
5. Fully absorb oxygen into the body.
6. Sweating can achieve this effect
Walking effectively consumes body heat.
Speed (km/h) consumes 300 calories.
Time required per minute (minutes)
Calorie consumption (calories)
Stumbling 3 1 10 2.7
Walking 3.6 100 3.0
Let nature take its course 4.5 90 3.3
Fast walking 5.4 70 4.2
Go all out. 38 7.9
Five effects of walking.
1. Keep your muscles young
Can use the muscles of the whole body, strengthen the muscles of the back bone, and also relieve mild low back pain.
Prevent obesity
It can increase the consumption of lipids and energy in the body and achieve the effect of losing weight.
3. Help systemic blood circulation
It can enhance cardiopulmonary function and make circulation function smooth.
4. Help the brain activate
The brain releases endorphins, which improves the spirit and makes people happy.
relieve stress
Stimulating acupoints on the soles of feet by walking can effectively relieve physical and mental stress.
Walking can prevent diseases.
1. Stay away from breast cancer, heart disease, arteriosclerosis, diabetes, fatty liver and hypertension, and avoid Alzheimer's disease.
2. Enhance bone density and avoid osteoporosis.
3. Improve waist, shoulder and head pain.
4. Insomnia and depression
10 the secret of continuous walking
1. Don't bite off more than one can chew, pay attention to timing and quantification.
2. Think about the marginal effects of walking, such as losing weight and health.
3. Try to live regularly and eat moderately.
Don't struggle if you are uncomfortable.
5. Increase the fun in the process, such as watching the changes of nature while walking, or listening to music while walking.
6. Record the results with a pedometer (10000 steps/day) to motivate yourself.
7. Take your watch as your best sports partner and set different goals every day.
8. Change the route from time to time.
9. Swear to friends and family that you must go on, or ask friends to go with you.
10. Take part in hiking activities or competitions and check the results.
Create more opportunities for exercise.
6? 1 Don't give up commuting time.
When commuting, you can take fewer cars if you can walk. Go out early 10 minutes and walk to the station, or get off one stop earlier and walk home. If you walk more 1 km, you will consume 50 calories, and every calorie you consume will take about 30 steps.
6? 1 Take more stairs.
Climbing stairs consumes three times as much heat as flat ground. Because going downstairs has a great load on your knees, why not take the stairs upstairs and take the elevator downstairs in the building, which not only has sports effect, but also can avoid sports injuries.
6? 1 Challenge nature or go a long way.
You might as well go hiking in the mountains, by the sea or by the river on holidays, observe the natural scenery, and find that you will be very successful if you walk easily for two or three hours without being tired. Besides watching flowers and birds, it is also good to observe city streets. Walking on the streets of the city, visiting old streets, seeing ancient buildings, shopping, taking a ride to further places, walking quickly on the way back and enjoying the rare warmth of "walking on the way home".
6? 1 Participate in fitness activities or competitions
If you are a person who needs encouragement or applause to show perseverance, it is a good idea to take part in hiking or competitions held in various places, which can test the results of your daily efforts and improve your willingness to walk every day.
6? 1 Stop making excuses, overcome inertia and get out of health! ! !