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.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Heat consumption: about 650 kcal/hour
Second, 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; ? Ventilation? Function, in the process of running, the average vital capacity increased from 5.8 liters to 6.2 liters, 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 relieve tension and anxiety and release pleasant substances.
Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 650 kcal/hour
Third, bicycles.
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.
Suitable for people: people with severe overweight, cervical spondylosis and lumbar disc herniation.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 420 kcal/hour.
The benefits of aerobic exercise The purpose of aerobic exercise is to enhance cardiopulmonary endurance. During exercise, because muscle contraction needs a lot of nutrition and oxygen, the number of heart contractions increases, and the amount of blood pumped out each time is more than usual. At the same time, the demand for oxygen has also increased, the number of breaths is more than normal, and the degree of lung expansion is also greater. Therefore, when the exercise continues and the muscles contract for a long time, the heart and lungs must strive to provide oxygen to the muscles and take away the waste in the muscles. And this constant demand 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.
The combustion of gasoline is inseparable from oxygen, so we can also call the work of the engine aerobic exercise. Similarly, human sports also burn fuel, human? Fuel? It's sugar, protein and fat. These of human beings? Fuel? Are stored in human cells. When you exercise, you consume it? Fuel? To gain motivation.
Like an engine burning gasoline, human beings are burning? Fuel? Oxygen is also needed to support combustion. People breathe heavily during exercise, so that oxygen in the air enters the blood circulation system through alveoli, and then flows into the tissues and cells of the whole body with arterial blood flow. This is a long process.
Low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, cycling, dancing and so on. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve the cardiovascular and pulmonary functions. In the process of using oxygen, there is a considerable time difference, which determines that intense and short-term exercise becomes anaerobic exercise. And when you exercise long enough, the oxygen has dissolved into the cells, and the glucose in your body is enough? Burning? So as to transform it into new energy. Such exercise is aerobic exercise.
Need to breathe a lot of air, which is good exercise for the heart and lungs, and can enhance vital capacity and heart function.
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. If dieters combine aerobic exercise with reasonable food arrangement, not only can they lose weight successfully, but their weight will also be consolidated. Aerobic exercise is also very beneficial to mental workers. In addition, aerobic exercise can also restore physical fitness.
Patients with type II diabetes, obesity and fatty liver must do aerobic exercise. People with arrhythmia and arteriosclerosis and the elderly should also do aerobic exercise. If it is to strengthen muscles, keep fit and prevent disc herniation, cervical spondylosis, osteoporosis and osteomalacia, then people should do anaerobic exercise.
If the heart rate reaches 150 ~ 160 beats/min, the blood is not enough to supply oxygen to the myocardium at this time, which belongs to semi-aerobic exercise.
If the heart rate is above 160 beats/min, it is anaerobic exercise, that is, the oxygen in the blood is in short supply with the myocardium.
Metabolism needs the participation of oxygen. Aerobic exercise can completely metabolize nutrients in the body, that is, achieve the final metabolism? Nutrients are broken down into carbon dioxide and water. Carbon dioxide is excreted by breathing, while water is? One in and four out? It is discharged from the mouth through breathing, sweating, urination and defecation.
Aerobic exercise can achieve the effect of slimming. Walking for half an hour after dinner can adjust the consumption of fat in dinner, and then the consumption of protein.