1. What are the health benefits of aerobic exercise? (1) Aerobic exercise has a health care effect on heart, lungs and blood vessels. (2) Aerobic exercise can strengthen muscles and shape the body. (3) Aerobic exercise has a health care effect on bones. (4) Aerobic exercise can improve the function of brain and nervous system. (5) Aerobic exercise helps to expel toxins from the body. (6) Aerobic exercise can regulate mental state. 2. What are the requirements of aerobic exercise for the environment (1)? It emphasizes the harmony between man and nature, and it is appropriate to choose parks, Woods, lakes, rivers and beaches. (2) Negative ions in the air are very helpful for aerobic exercise. Negative ions can improve the function of respiratory system, strengthen the function of blood circulation and nervous system, accelerate metabolism and improve human resistance. (3) Crowd environment is also very important, for example, it is pleasant to have sports in groups or with a certain number of people. 3. The choice of time and quantity of aerobic exercise (1) is from 4 pm to 7 pm. (2) Do it five or more times a week, preferably for 20 to 40 minutes each time or 1 hour. 4. Precautions for Aerobic Exercise in Four Seasons (1) Pay attention to aerobic fitness in spring, pay attention to cold and warmth, and protect skin, eyes and ears. (2) Pay attention to aerobic fitness and heatstroke prevention and cooling in summer. Not suitable for strenuous exercise, and the duration of exercise should not be too long. (3) Pay attention to aerobic fitness in autumn to prevent dryness. (4) Pay attention to aerobic fitness in winter, take measures to prevent colds and arrange exercise reasonably. (5) Seven precepts and six taboos for winter and summer exercise: Seven precepts for winter fitness: First, avoid excessive strenuous exercise, second, be eager for success, third, participate in sports in bad weather, do not do warm-up activities under temptation, fifth, exercise with weight, sixth, hold your breath for too long, and seventh, be too excited; Six taboos for summer exercise: first, exercise in the scorching sun; second, exercise for too long; third, drink more water after exercise; fourth, take a cold bath immediately after exercise; fifth, eat a lot of cold drinks after exercise; sixth, dry clothes with body temperature after exercise. 5. Several indicators to judge the intensity of aerobic exercise (1) Heart rate (pulse): 180- age = optimal exercise heart rate. (2) The amount of exercise is closely related to the age and the heart rate after exercise: for example, for people aged 40-49, the heart rate is small at105 ~15 beats per minute and medium at 130 ~ 140 beats per minute. (3) Maximum oxygen consumption: refers to the oxygen consumption per unit weight per unit time during strenuous exercise. The maximum oxygen consumption of a 45-year-old healthy male is 40 ml per minute per kilogram of body weight. (4) Blood sugar level: The blood sugar level of normal people is 3.9 ~ 6.7 mmol/L. If you exercise vigorously on an empty stomach for a long time, be careful of hypoglycemia. 6. The safest aerobic exercise-walking (1) has great freedom in time and space and is not easily influenced by the environment. (2) Generally suitable for all ages. (3) Enhance the heart function and effectively prevent and reduce the occurrence of cardiovascular diseases. (4) Promote metabolism. If you persist for about 2 hours at a speed of 3 kilometers per hour, your metabolic function can be improved by about 50%. (5) Prevent and treat various diseases, such as bone and joint diseases, osteoporosis and muscular dystrophy, and enhance the stability of the nervous system. (6) lose weight. Walking 4 kilometers a day can consume an extra 300 kilocalories and keep your body symmetrical. (7) Relaxing the brain is beneficial to sleep. 7. The most popular aerobic exercise-running 1 1) Exercise principle of aerobic running: (1) Proceed from your own situation (2) Don't rush into it (3) Gradually increase the load (4) Persevere 2. ) Master the amount of exercise for fitness running (1) Appropriate exercise intensity: heart rate 60 per minute. Middle-aged and elderly people run three times a week, with a distance of about 1500m each time. 3) Selection of running ground (1) Playground: The ground is flat and the safety factor is the highest. 2) Expressway: The air is dirty and it is difficult to ensure safety. 3) Park: Beautiful environment and limited conditions. 4) Country roads: fresh air. 5) Forest path: fresh air. It has massage function. 4) Arrange the running time reasonably (1) Different people have different views on the starting time of running. 2) The duration of exercise varies from person to person. 3) Some people think that it is better to practice once a day than once a few days. Some people like to practice every few days. 5) What are the forms of aerobic running (1)? (2) Short-distance incremental running (3) Long-distance incremental running (4) Long-time jogging (5) Variable-speed running (6) Regular running (7) Reverse running (8) Water running (9) Beach running (6) Who is not suitable for running? Diseases (2) Authors of recent heart attacks (3) Diabetic patients (4) Patients with Grade 3 hypertension (5) Overweight patients (6) Some patients with infectious diseases in acute stage 8. The most effective aerobic exercise-swimming 1) Swimming is the most effective aerobic exercise (1) promoting metabolism (2) enhancing physical coordination (3). (4) Prevention of senile diseases 2) Self-examination should be done before swimming (1) Is your body temperature high? 2) Do you feel tired? 3) Do you get enough rest before swimming? 4) Do you lose appetite? 5) Do you have diarrhea before swimming? 6) Do you have head or chest pain and joint pain? (7) Have you ever had excessive physical or mental work before? (8) Does the fatigue of swimming last time still exist? Do you really want to swim now? (3) How to choose a natural swimming venue (1) to judge whether the water is clean or not has two criteria, one is the color of the water, and the other is the smell of the water. (2) It is necessary to estimate the velocity of water flow. About 1 ~ 1.5m/ s is appropriate. 4) Relationship between swimming and climate (1) Rain and swimming (2) Fog and swimming (3) Wind and swimming (5) How to prevent and deal with discomfort (1) cramps (2) choking water during swimming. The most youthful aerobic exercise-aerobics. Use (1) to make the body healthy, symmetrical, beautiful and harmonious; (2) make people feel happy; (3) increase joint function and improve gastrointestinal function; (4) Aerobics is a typical aerobic exercise; (2) Do you need to practice aerobics every day? If you are in good health, you can keep practicing every day. If the conditions are limited, exercise at least three times a week, each time 1 hour. 3) How to master the exercise amount of aerobics (1) For people aged 20-30, it is best to do it about 135 times per minute (2) for people aged 30-40, it is best to do it about 125 times per minute (3) for people aged 40-50. The best (4) people aged 50-60: the heart rate after exercise is about 1 10. (5) people aged 60: the heart rate after exercise is within 100, and the best is 10. The most traditional aerobic exercise-Tai Ji Chuan 1) Aerobic health care in Tai Ji Chuan. Boxing can enhance the activity of bones and muscles (2) Tai Ji Chuan can promote the function of cardiovascular system (3) Tai Ji Chuan can make people breathe more smoothly (4) Tai Ji Chuan can promote human metabolism (5) Tai Ji Chuan can promote digestion and improve digestive function (2) Tai Ji Chuan's exercise essentials (1) Stay calm, Adhere to "peace of mind" (2) concentration (3) correctness of posture (4) correctly grasp the requirements of various postures and movements (5) determine the intensity of exercise according to your own specific situation. 65433 The most convenient aerobic exercise-indoor fitness equipment 1) Four major effects of indoor equipment fitness (1 (2) scientific arrangement; (3) Balanced fitness; (4) warm-up exercise; (5) ensure rest and increase nutrition; (6) concentration; Alternate movement; (7) accurate action. 3) How to choose fitness equipment that suits you (1) Middle-aged and elderly people (2) dieters (3) fitness enthusiasts who strive for all-round development (4) How to arrange warm-up activities and relaxation activities (1) warm-up actions (2) relaxation exercises 12. Stair climbing is a very practical aerobic exercise 1) aerobics expert. (2) It can improve the blood circulation of lower limbs; (3) It has a certain weight loss effect; (4) It has a good effect on relieving psychological pressure and relaxing emotions; 2) When climbing stairs, you should also pay attention to the following questions (1) People with heart and lung diseases should exercise slowly at first, and after a period of adaptive exercise, they can gradually improve their speed; (2) The selected stairs should be non-slip, with firm handrails and good lighting; (3) People with inconvenient legs and feet can climb stairs with crutches. (4) When going downstairs, see the stairs clearly before going downstairs, and don't step on them; (5) Warm-up activities should be done before exercise, especially some lower limb preparation activities, such as leg press, knee bending, ankle joint exercise, etc. (6) The amount of exercise at the beginning is subject to physical endurance, and then it will gradually increase.