As we all know, the concept and function of aerobic exercise is very effective, because aerobic exercise can promote metabolism and improve a person's physical condition. Then, let's learn about the concept and function of aerobic exercise.

Concept and function of aerobic exercise 1 concept

Everyone knows that "aerobic exercise" is good for health, but what is "aerobic exercise" is not clear to most people. Some people even intuitively think that aerobic exercise is to exercise in an oxygen-rich environment. In fact, whether it is "aerobic exercise" is measured by heart rate.

Aerobic exercise, as its name implies, is to exercise under aerobic metabolism and long-term exercise (endurance exercise), so that the heart (blood circulation system) and lungs (respiratory system) are fully and effectively stimulated and their functions are improved. So that all tissues and organs of the whole body can get good oxygen and nutrition supply and maintain the best functional state. It is a kind of exercise aimed at improving human endurance quality and enhancing cardiopulmonary function, and is often used to lose weight.

So aerobic exercise refers to long-term (/kloc-more than 0/5 minutes, preferably 30-60 minutes), jogging, swimming, cycling, walking, running in situ, aerobic and so on.

Static training, weight lifting or fitness equipment, sprinting and other sports are called anaerobic sports. Although they can enhance people's muscles and explosive power, the fitness effect is not as good as aerobic exercise because they can't effectively stimulate heart and lung function.

During physical exercise, when the heart rate reaches 70%-75% of the maximum heart rate, it can be considered as aerobic exercise, and self-feeling can also be used to measure one's state during exercise. Among the five levels of self-feeling, it is considered as "a little tired" and "quite tired". To achieve the exercise effect of enhancing endurance, the minimum requirement of aerobic exercise is to exercise for 30 minutes every day and three times a week.

function

1. Relieve stress, exercise can eliminate tense stress. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release psychological depression, forget troubles, and bring physical and mental pleasure.

2. Blood pressure. Research shows that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg, and systolic and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking four times a day for 20 to 30 minutes is the best way to lower blood pressure.

3, lose weight, walking can make fat burn, reduce neutral fat in the blood, and lose weight. Combined with diet adjustment, visceral fat can be reduced. Conducive to weight loss. Scientists believe that walking for 45 minutes after meals, even for a short distance, will be effective. If a person eats food containing a lot of fat and protein at night and does exercise the next morning, he can only eat too much food, and most of the fat has been absorbed.

4. Improve vascular endothelial function. Research shows that exercise can improve vascular endothelial function, reduce blood bad cytokines and prevent arteriosclerosis. Therefore, the above six items can prevent arteriosclerosis, stroke and myocardial infarction.

5. Keep your joints healthy. A study in Britain shows that one of the secrets of keeping joints healthy is to often let them do some appropriate specific exercises. Knees and elbows are hinges, which allow our legs and arms to move on the same plane, just like the hinges of doors. If the knee joint and elbow joint are stretched or rotated laterally, especially when stressed, the surrounding ligaments will be strained. Simple walking, squatting, climbing stairs and playing football are all effective for moving the knee joint. For people with knee pain, walking and cycling are also good choices, so that they can exercise without load.

Everyone must attach great importance to the role of aerobic exercise, hoping that aerobic exercise can greatly improve our own physical fitness, and at the same time, we must master scientific exercise methods to help us achieve the goal of losing weight more effectively, which must be highly valued by every female friend.

The concept and function of aerobic exercise. Choose the one that suits you. aerobic exercise

There are many kinds of aerobic exercise, such as brisk walking, jogging, mountain climbing, swimming, playing Tai Ji Chuan, cycling, boating, going up and down stairs, walking, fitness dancing and various ball games. You can choose the exercise that suits you according to your age and physical condition.

double；twofold

Fast walking is the first choice for all ages, which is very convenient, anytime and has a good effect. Fast walking is not limited by the time and place of fitness, and it is gentle and easy to master the intensity. It is the safest aerobic exercise. For beginners, you can choose a flat road with a speed of 1 min and a number of steps of 120, and the exercise time will increase from 20 minutes.

jogging

Running is the best way to develop human heart and lung function. Running can effectively promote the development and enhancement of various systems in the whole body, and can exercise people's tenacious consciousness quality. Jogging is better for middle-aged and elderly people, but a comprehensive physical examination should be done before jogging to rule out hidden heart disease or other sports contraindications. Beginners can walk and run alternately in the first three or four weeks, and then gradually increase the running time until they can easily complete the race.

climb mountains

Mountaineering can not only exercise, but also enjoy the natural scenery and breathe fresh air. Slow climbing is an aerobic exercise, which has a very good effect. It is beneficial to exercise and improve human respiratory and cardiovascular functions and leg muscles, help maintain the flexibility of lower limb joints, and effectively exercise the muscles and ligaments of waist, back, neck and upper limbs. Climbing clothes should be light, attention should be paid when climbing, and the pace should be steady to avoid stepping empty, falling and spraining. Old people, overweight people, patients with knee joint diseases and heart diseases should not choose mountaineering as a fitness method.

swim

Swimming can improve the function of human respiratory system. Because the human body does not bear the weight when swimming, it is most suitable for patients with arthropathy and an ideal exercise method for osteoporosis patients or pregnant women.

Practice Tai Chi Tai Ji Chuan.

Playing Tai Ji Chuan is very suitable for the elderly. After Tai Ji Chuan exercise, the balance between nervous system and skeletal muscle has been improved, which can promote the deposition of bone minerals in bones and reduce the probability of osteoporosis.

Ride a bike

I believe everyone can ride a bike! A very green project. Cycling often can exercise heart function. Sticking to cycling on the way to work can make the myocardial contraction more powerful, the blood vessel wall more elastic, the vital capacity increase and the cardiopulmonary function improve. Cycling can also enhance the muscle strength of the legs, with little damage to the knee joint, and is suitable for people with heavy weight and joint movement disorders to exercise.

Rapid treatment of muscle strain and soreness

The early treatment principles of muscle strain are braking, hemostasis, swelling prevention and analgesia. Do cold compress first, put ice cubes on the affected area, or put the injured limb in cold water, or rinse it under tap water. After cold compress, the limbs are raised by pressure dressing. This method has the functions of hemostasis, analgesia and detumescence. When dressing, apply a sponge pad to the injured part first, and then apply an elastic bandage with moderate tightness. Remove the bandage after 24 hours, and then deal with it according to the injury. Massage and physical therapy should not be done in the early stage, otherwise it will aggravate bleeding and tissue exudation and make the swelling worse. Avoid repeating actions that lead to injury within three days after injury, and perform functional exercise after three days. After a week, you can gradually resume exercise, but stretching will not cause wound pain.

Muscle soreness is a common phenomenon in China. It is normal for many people who have not exercised for a long time to have obvious muscle aches after strenuous exercise. Generally, muscle soreness is mostly delayed pain, which occurs 8 to 24 hours after exercise and lasts for two or three days or even longer.

It is generally believed that muscle soreness is caused by insufficient oxygen supply during muscle exercise. The anaerobic decomposition of muscle glycogen releases energy for muscle contraction. When sugar is decomposed anaerobically, a metabolite called lactic acid is produced. If not eliminated in time, lactic acid will accumulate in muscles and blood. Muscle soreness can be caused by tissue ischemia and hypoxia, acid stimulation, muscle injury or muscle spasm caused by exercise and other factors.

Muscle soreness is a physiological phenomenon during exercise. Generally after proper rest and adjustment, it will disappear automatically in a few days. As long as you insist on regular exercise and keep proper exercise, there will be no muscle soreness.

The way to prevent and relieve muscle soreness is to gradually increase the amount of exercise from small to large and from slow to fast at the beginning of exercise. In addition, you should be fully prepared before each exercise. When muscle soreness occurs, the movement of local muscles can be appropriately reduced, and limb-changing exercise can be adopted to relieve local muscle soreness and eliminate fatigue. After exercise, you should do some finishing activities to relax your muscles. You can also use a towel for local hot compress, or massage sore muscles to help relieve muscle soreness.

Management of exercise-induced abdominal pain

Now more and more people like physical exercise, but after understanding, I know that many fitness friends will have abdominal pain during exercise, which is called "sports abdominal pain" in medicine and should be paid attention to. Abdominal pain after exercise can be caused by the following reasons, and different treatment methods can be adopted according to different situations.

1, insufficient preparation activities.

At the beginning of exercise, because the function of internal organs has not been improved to the proper level of exercise, the intensity of exercise is increased, especially the poor myocardial strength and weak pulse, which affects the venous blood return, the pressure of inferior vena cava is increased, and the hepatic venous return is blocked, thus causing liver and spleen congestion and swelling, increasing the tension of liver and spleen capsule, and producing related pain.

To prevent this kind of exercise-induced abdominal pain, the key is to do enough preparatory activities before exercise to adapt the internal organs.

ball games

Most ball games are suitable for young people. There are many ball games, such as basketball, football, volleyball, table tennis, badminton, tennis, handball, gateball, billiards, baseball, bowling and water polo. The first five ball games have low requirements for venues and equipment and are easy to carry out, so they are popular. Ball games strengthen people's nervous system and make them responsive and flexible. All kinds of ball games help to cultivate people's spirit of cooperation, which is tenacious, calm and decisive.

Common sports misunderstandings

Scientific exercise needs to avoid the following misunderstandings in order to achieve the ideal exercise effect.

1, excessive exercise

Continued excessive exercise reduces the body's self-protection ability and increases the risk of injury during exercise. Excessive exercise can also weaken the immune system and make it easy to get sick.

2. Ignore strength training.

Strength training can not only make muscles stronger, but also maintain body shape and endurance level. Strength exercise can also enhance the bone density of the elderly, improve the sensitivity of obese people to insulin, and be of great benefit to losing weight and improving disease resistance. Weekly exercise should include aerobic exercise and strength exercise. Strength exercises should be carried out at least twice a week. You can start with lightweight dumbbell exercise and gradually increase the load.

3. Exercise occasionally on weekends

Many bodybuilders devote a lot of time to intensive exercise on weekends, but they don't know that the consequences of this "overeating" exercise method are even worse than not exercising. If the fitness interval is too long, the effect of the last exercise will disappear, and each exercise is equivalent to starting from scratch. Therefore, it is scientific and effective to exercise 3 ~ 5 times a week.

4. Passive movement

Many women have no habit of exercising. In order to be beautiful, they choose to use fat-reducing machines and other instruments to help them exercise. This passive exercise method lacks subjective enthusiasm and often starts without warming up, which is more likely to cause injuries during exercise. Passive exercise is mostly local exercise, and to achieve the effect of fitness, it must be full-body exercise. So passive exercise can't achieve the effect of exercise and fitness.

The concept and function of aerobic exercise 3 Aerobic exercise to lose weight

1, running (fast walking)

Outdoor running will be limited by the environment, and it is also good 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 high speed for a period of time, and then cycle at a lower speed.

Step 2 jump rope to lose weight

Skipping rope to lose weight is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope to lose weight can increase heart rate and respiratory rate in a few minutes and lose weight in a short time. Professional boxers usually skip rope to lose weight as the main content of aerobic fat reduction before the game, and at the same time can exercise the coordination and sensitivity of the whole body.

3. Bicycle

At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good.

4. Various aerobic exercises

I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.

Step 5 swim

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. But many people can't swim well, 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.