Significance of aerobic exercise
What is aerobic exercise? In fact, it is easy to understand that aerobic exercise refers to physical exercise that people carry out under the condition of sufficient oxygen. That is, in the process of exercise, the oxygen inhaled by the human body should be equal to the oxygen needed, thus achieving a physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise with a long time and moderate or above exercise intensity. At the same time, aerobic exercise is a continuous exercise, even if it lasts for more than five minutes, there is still spare capacity.
In the process of aerobic exercise, muscles in all parts of the body need a lot of oxygen, so as to strengthen blood circulation in the body and strengthen breathing. Moreover, if you exercise for a long time, your muscles will continue to contract, and the waste in your muscles will be taken away by oxygen.
In addition, in the process of aerobic exercise, the accumulated sugar in the body will be oxidized, so it is effectively consumed, and the fat in the body will be burned quickly, which can also promote the cardiopulmonary function of the human body.
Matters needing attention in aerobic exercise
1, don't do aerobic exercise blindly.
Although aerobic exercise has many benefits, not everyone is suitable for aerobic exercise. Patients with a history of diseases that are not suitable for jogging, such as heart disease and high blood pressure, can start aerobic exercise only after being examined by a doctor and under the guidance of a doctor.
Step by step
When doing aerobic exercise, you should pay attention to your own situation and don't exercise too much. According to your own situation, slowly increase the amount of exercise. Especially at the beginning, don't ask yourself to reach Grade 4 or Grade 5 at once, and don't ask yourself to reach 30 minutes of exercise every week in the first 16 week. Let the body have a stage of re-adaptation and recovery.
3, warm-up exercise
Don't neglect warm-up exercises. I believe everyone knows the role of warm-up exercise. Doing warm-up exercises can help us keep healthy better. Before we do aerobic exercise, we must do warm-up exercises and count the intensity and time of warm-up. The purpose of doing warm-up exercises is to avoid injuries to our muscles and joints.
4. Don't overwork yourself.
Excessive exercise will cause excessive fatigue, so make adjustments and rest at this time. Otherwise, excessive fatigue will be counterproductive and increase the burden on the body.
There should be a relaxation stage after exercise.
You can't stop immediately after exercise, you should have a stage of sorting out and relaxing. Experiments show that it is easy to fall into a coma if you stop or enter a greenhouse or steam room immediately after exercise. The United States has also had a painful lesson, which we should remember.
Step 6 stick to it
If you can't persist in aerobic exercise, it is difficult to achieve the predetermined effect. Americans even think that if you can't keep exercising, you might as well not exercise. Aerobic exercise requires 4-6 times a week, at least 4 times a week. If it is lower than this standard, the effect of exercise will not be achieved.
Effective aerobic exercise
1, load walking
American fitness instructors say that wearing a weight-bearing vest when jogging can help you burn 10% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. The fitness instructor said that the effect of the weight-bearing vest is better than that of tying sandbags on the legs or lifting dumbbells in the hands, which is beneficial to the bodybuilder to control his body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 ~ 25% more calories without any side effects.
Step 2 swim
Swimming is also an aerobic exercise, and it consumes no less energy than running. Swimming is one of the most effective ways to lose weight. When swimming, you need to exercise all your muscles, which is very effective in improving our cardiopulmonary function. But many people are not good at swimming, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
3. Running/brisk walking
Indoor running will be limited by the environment, and it is not bad to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at a high speed for a period of time, and then turn to cyclic exercise at a lower speed.
Choose one or several aerobic exercises that you like and can do, and lose weight step by step, and you will be surprised.
Aerobic exercise is recognized as the best way to lose weight healthily. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. Aerobic exercise has a very good effect on improving heart and lung function and reducing fat for everyone. Everyone should choose the type of aerobic exercise according to their own sports interests, and pay attention to several key points of aerobic weight loss, so as to design an aerobic exercise prescription for themselves, because only they know the body best.
4. Easy aerobic exercise to lose weight
Because everyone's physique is different, effective aerobic exercise is also different, so it is necessary to exercise reasonably and master the time and intensity of aerobic exercise to lose weight. If you want to achieve a good weight loss effect, then you can master the strong and weak rhythm in half an hour of aerobic exercise, that is, add a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. The American doctor pointed out: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level."
5. Push hard with one leg when riding a bike.
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes. New york Fitness Education Manager said that this kind of one-legged pedaling exercise can help you burn 20% more calories. Those who have seen it will see: