Common aerobic exercises include: walking, brisk walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, doing fitness dance, skipping rope/doing rhythmic gymnastics, basketball, football and other ball games. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted continuity and long time. Compared with explosive anaerobic exercises such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, lasting more than 5 minutes, and there is spare capacity.

Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 85% of the maximum heart rate).

1. Moderate exercise aerobic exercise

. A lot of exercise may slowly damage your health. For example, running more than 15 miles per week is a bit excessive. It is recommended to exercise 4 to 5 times a week for 30 minutes each time. Cooper believes that as long as moderate exercise can effectively reduce the risk of cardiovascular disease and cancer. 2. Go to exercise. Cooper thinks jogging (every mile 12 minutes) is a good way to keep healthy. Its effect is no worse than jogging (9 minutes per mile), and it also avoids the damage to the knee joint caused by running. 3. See the needle. Instead of exercising in the gym for 30 minutes, you can make full use of your spare time. Walking the dog 10 minutes, washing the car 10 minutes and doing housework 10 minutes every day are equally effective. 4. Alternate exercise. For example, ride a bike today and jog tomorrow; Or the speed is fast and slow when running, which enhances the exercise of the heart. 5. Don't judge health by weight. Exercise can usually lose weight, but weight doesn't mean anything. Fat people who are diligent in fitness are much healthier than thin people who sit still. Don't worry about being overweight 6. Multi-pronged approach. Fitness is a systematic project, and physical exercise is very necessary for physical and mental health, but not everything. Pay attention to diet, quit smoking and detoxify, control drinking, and don't be too nervous. 7. Start with dolls. Parents should set an example and help their children develop good habits of fitness. Parents should know whether their children have enough physical exercise time at school, and if not, they should make up for it through off-campus exercise. For example, if the school is not far from home, children can be encouraged to walk or ride to and from school. Keep children away from TV or computer after school (at least 1 hour) and urge them to do some outdoor sports. Try to eat less children's fast food.