1. 1, swimming

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.

1.2, 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.

1.3, Bicycle

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.

2. The fitness value of aerobic exercise

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, people's heart will be healthier, the stroke output will be greater, and oxygen supply to all parts of the body does not need a lot of pulses.

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. Aerobic exercise is an activity of eating and walking, which 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.

3. Why do you have to exercise for more than 30 minutes?

When people exercise, the sugar in muscles begins to break down. After 10 minutes, the speed of sugar decomposition is very high. After 20 minutes, the fat in our body begins to decompose, so we must persist in losing weight for more than 30 minutes. But after 30 minutes to 1 hour, the speed of fat decomposition is constant, so the general exercise time is 30 to 50 minutes, and the exercise time should not be too long.

What are the misunderstandings of aerobic exercise?

1, stable aerobic exercise is the best way to burn fat;

For primary fitness enthusiasts, stable aerobic exercise is really easy to complete and can burn fat for a long time. But if you have a certain fitness foundation, high-intensity intermittent exercise will make your body burn more fat, because it takes longer for your body to recover after exercise. 2. The longer the aerobic exercise, the more food you eat:

Many fitness enthusiasts believe that it is necessary to eat enough food before long-term aerobic exercise, and then burn these calories through sweating exercise. What they didn't expect was that the extra food would take two hours of aerobic exercise (such as running) to be completely consumed. In addition, long-term aerobic exercise can lead to overtraining and sports injury. Therefore, before long-term aerobic exercise, it is enough to eat the right amount of food.

What is aerobic dance?

Aerobic dance is an aerobic exercise that dances rhythmically to music. On the one hand, aerobic dance can consume more calories, on the other hand, he can do many dance movements in aerobics, and practice repeatedly or in combination through aerobic aerobics. Aerobic dance's movements are not as exhausting as aerobic exercise. Aerobic dance has various styles, and his music is closely combined with dance, which can make people happy while exercising, and at the same time improve their comprehensive abilities of creation, imagination, expression and artistic accomplishment.

Funk and hip-hop style

Aerobic dance of FUNK and HIP HOP has a great relationship with the music of FUNK and HIP HOP. They are cheerful and make people feel eager to try. FUNK and HIPHOP are aerobic dance, with free dance and black dance styles. Easy, free and changeable movements can improve the coordination of exercisers and achieve the purpose of fitness. After FUNK and HIP HOP, people are very happy. So this kind of aerobic dance is very popular with young people.