What's so great about this technology? Can be applied to any aerobic exercise! So, this means your running, cycling, rowing machine, stadium and so on. Intermittent aerobic exercise can make your heart beat faster, help you reduce calories, promote metabolism and release energy.
According to my experience, they are the best companions for resistance training programs-so that you can not only lose weight, but also protect your hard-won muscles!
Why&; How to do aerobic exercise?
Aerobic exercise is defined as any exercise that increases the heart rate. Your heart is a muscle, so when it works normally, it will make it stronger, just like other muscles in your body.
When the heart is stronger, it means that your cardiovascular system is stronger, because more capillaries will deliver more oxygen to your muscle cells. This is the way to make cells burn more fat during exercise and burn more fat the next day. It will eventually make your body more efficient in daily life.
The American College of Sports Medicine is the largest sports medicine and sports science organization in the world. It reports a study that reflects the scientific evidence of current physical exercise and includes suggestions for aerobic exercise. Consistent with the previous guidelines, ACSM's general recommendation is that most adults should take at least 150 minutes of moderate-intensity exercise every week.
In order to benefit from aerobic exercise, it is important to keep the heart rate at 50% of the highest level. Aerobic exercise uses large muscles to exercise. You may want to know what your target heart rate is. Wear a heart rate monitor, such as the popular fitness tracker, to pay attention.
Types of aerobic exercise
There are many types of aerobic exercise. You can explore and determine what suits you, but I always suggest that you consult a doctor first, especially if you have an existing health condition. You will want to ensure your health level.
For sedentary people, walking to lose weight may be the best choice. Through continuous efforts, you will get more health and spend more time!
If you are already a little active, you can consider other aerobic exercises, such as running, cycling, cycling, swimming, jumping and dragging, boating and aerobic training, or interval training for your own pleasure, which is called rest training. I encourage you to apply the concept of rest training to all these aerobic exercise choices.
All these aerobic exercises have different levels. If at first you think you can't finish a sport, don't be discouraged. Start with realistic goals that you know you can accomplish.
If it is too easy, you need to increase the intensity and duration. If it's too difficult, it's a little harder to take a step back and re-establish your goal than to make it easier for you.
How do you know if it's too easy? If your heart rate doesn't increase, or you can have a complete conversation without being out of breath, it may be too easy. If you can't talk, it may be too difficult.
Pay attention to your health, be sure to drink enough water, keep good moisture and avoid common running injuries. There are many types of aerobic exercise, you can choose. Mix it up and have fun!
double；twofold
Let's leave now. That's what it says. You just want to be more aggressive than walking and make your heart rate rise. It is strange to think of walking as aerobic exercise, but if done correctly, it can provide powerful health benefits.
Do you know there are professional walking races and competitions? Another thing you need to consider is to have suitable shoes, usually a pair of good running shoes, which can be found in your local running shop. It is good to walk fast, because the impact is small; However, please remember that we are not talking about taking a leisurely walk. The key is to raise your heart rate. In order to do this, you need to stand up and solve problems when you can.
Ride a bike
Cycling can be done in the gym or on a stationary bike at home, or on a large outdoor bike. You may want to go to the gym to take a bicycle course.
It is important to consider the type of aerobic exercise you plan to do in advance, so that you can achieve this goal. Cycling lessons are great because exercise has been planned for you, and many of us do better in the community. Very interesting! I provided you with a great bike exercise.
oblong
Elliptical training machine is a good way to get low-intensity aerobic exercise. You can find them in every gym. Exercise is similar to running, but the impact you get on the sidewalk is different from running.
Just like cycling, you need to plan aerobic exercise in advance, otherwise you may not be able to do your best. When you have a plan, you are more likely to stick to it. Even if exercise becomes more and more difficult, you will feel tired.
run quickly
One of my favorite aerobic exercises is running. I like to enjoy outdoor activities outdoors, and I can also learn about a place during my trip. Of course, the treadmill is another way of running. For beginners, there are many great running skills. For example, when using a treadmill, remember to set the slope at 1% to better simulate the terrain of outdoor running.
In the past few years, running has become more and more popular. Although this may not be possible for everyone, I have met many of my patients. They never thought that they would run in their own lives and finish their first 5km or marathon. In fact, my mother is one of these people!
Like all aerobic exercises, runners have many levels. Some people choose jogging, others choose to increase the time interval during exercise-I strongly recommend the latter. Anyway, running can be a good way to benefit from aerobic exercise, and you can run anywhere!
Stair machine
Stair machines can be found in most gyms and can be a hard aerobic exercise! Although the impact is small, you can accomplish many things in a short time, depending on the intensity you set on the machine. Start slowly and gradually increase the speed or intensity to a slightly higher level than easy. Increase as much as possible, but be careful with this machine.
I suggest starting from 10 minutes, adding one or two minutes each time you go back to the gym, and then gradually increasing the intensity. You should also make sure that your posture is good. Grab the railing, stay focused and avoid tripping; However, for more advanced aerobic exercise, please put your hands behind your head. You will notice the difference in heart rate!
swim
Swimming is a magical aerobic exercise, which has no effect on the body. At the beginning of swimming, it looked very difficult, because you need rhythmic breathing, except for good paddling.
From breaststroke to freestyle, you can do many strokes. In any case, it is a good way to exercise through aerobic exercise. Once you feel this way, you can go to the local gym for a master swimming class.
row
Rowing is another good aerobic exercise, but it has the additional benefits of upper body exercise and some core exercises. Most gyms have rowing machines, also called dynamometer, which can add some changes to your aerobic exercise. This is also very interesting, because it imitates the actual rowing and exercises a lot of big muscle groups! If you don't know how to use this machine, please ask a fitness instructor to show you.
They are usually a set of low-intensity and high-intensity exercises completed in a fixed time; For example, exercise for 45 seconds and rest 15 seconds. You can achieve amazing fitness effects through these exercises, because you can not only improve the fitness effect through aerobic exercise, but also get full-strength exercise.
Common aerobic exercise problems
What should I do to do aerobic exercise?
Exercise should cause moderate sweating and increased heart rate. Unless you are a well-trained athlete, you may find it too difficult if you can't finish a sentence during the exercise. On the other hand, if you have no problem with it, you may find it too easy.
How often should I do aerobic exercise?
If you really want results, you need to keep raising your heart rate for at least 20 minutes at least three times a week. In fact, ACSM recommends 30 minutes of moderate-intensity physical activity most of the week. It would be great if it could be done for more than three days! But from three days, gradually increase the intensity, duration and frequency.
In order to get more concrete results, it is suggested that at least 20 minutes of high-intensity cardiopulmonary exercise training or moderate-high intensity exercise should be carried out every day to achieve the minimum goal.
Exercise suggestion can be achieved through various combinations, such as 30-60 minutes of moderate-intensity exercise or 20-60 minutes of high-intensity exercise per week. Another option might be a longer continuous session and several short sessions of at least 10 minutes.
As you can see, there are many ways to ensure that your aerobic exercise enters your lifestyle. It is important to start doing shorter and more moderate exercise, and gradually exercise the time, frequency and intensity to help you stick to it and ensure the minimum risk of injury.
The benefits of aerobic exercise.
Exercise and regular physical exercise have many advantages-although it seems like a challenge, once you start a stable plan, even if it is small, it will become easier over time. Both men and women have many physical and mental health benefits. As we all know, people who often engage in physical activities usually live longer.
1。 lose weight
It's no secret that exercise can help you lose weight. Combined with a large number of fruits and vegetables, aerobic exercise can quickly provide weight loss effect. Aerobic exercise, especially strenuous exercise, can burn a lot of calories and help you lose weight quickly. But you must add some resistance training to maintain or even increase your muscles.
The key here is to be consistent. You want to make a long-term plan to help you achieve your weight loss goal in the healthiest way. Any exercise is beneficial, but through a good plan, you will be surprised at the speed at which your body adapts to challenges and loses weight.
2。 Reduce the risk of heart disease and lower blood pressure.
Your heart is a muscle and needs to work like your other muscles. Aerobic exercise can provide much-needed health for your heart, reduce the risk of coronary heart disease and enhance your vital capacity. Aerobic exercise helps the heart to work more effectively and has a positive impact on overall health.
According to the report of the American Heart Association, exercise can reduce the "harmful" cholesterol levels in the blood, namely low-density lipoprotein and total cholesterol, and increase the "beneficial" cholesterol, namely high-density lipoprotein. At least 150 minutes of moderate-intensity physical activity every week, such as brisk walking, is good for your health. More physical activity will bring extra benefits, but any amount of physical activity is good for you and helps you keep a healthy heart.
3。 Increase bone mineral density
When our muscles are strong, they will provide support for our bones, which will help to increase bone density. Aerobic exercise is a kind of weight-bearing exercise, which can improve your bone density, with high and low effects.
High-intensity weight-bearing exercise helps to strengthen bones, but if you have a fracture due to osteoporosis or osteoporosis, you may need to avoid high-intensity exercise. Some examples of high-impact aerobic exercise include dancing, high-impact aerobic exercise, hiking, jogging/running, skipping rope, climbing stairs and playing tennis. Low-impact aerobic exercise can include elliptical training machine, low-impact aerobic exercise, using ladder machinery, walking on treadmill or outdoors.
4。 Reduce stress and depression and enhance self-esteem.
Exercise can reduce our stress level by releasing endorphins. Endorphins are chemicals in the brain and can be used as natural painkillers. Exercise also helps to provide better sleep, reduce stress levels and provide more energy.
Scientists have even found that regular aerobic exercise can reduce the overall tension, improve and stabilize mood and improve self-esteem.
5。 Improve the energy level of lifestyle.
Although some people may think that energy is lost through exercise, it is actually another way. When you become more consistent in sports, you will gain more energy!
Aerobic exercise can make your heart beat faster, which is one of the key ways to improve energy level. When your body and heart adapt to aerobic exercise, it will become stronger by generating more energy through mitochondria in your body. These mitochondria are located in your cells and help to generate energy by using more oxygen, thus producing a lot of ATP (. ATP is a biochemical method to store energy from food molecules. The more oxygen you burn, the more energy you generate!
6。 Reduce the impact of diabetes
In diabetic patients, regular physical activity will affect the body's ability to control blood glucose level with insulin, thus becoming a natural treatment for diabetes. Through continuous exercise, when combined with other lifestyle changes, such as proper nutrition and quitting smoking, it can provide significant effects and health benefits.
In a recent study, researchers divided 202 patients with type 2 diabetes into three exercise groups and a control group. Exercisers should either do aerobic training, endurance training, or both for nine months. Regardless of the change of physical fitness, the waist circumference, body fat percentage and hemoglobin A 1c level of all the people in the exercise group have improved.
Circulating aerobic exercise in the carriage.
Duration: 60 minutes
Equipment: stationary exercise bike, towel, bottled water, timer, earplugs and music selection.
Set up your bike:
You should make sure that your bike is installed correctly. Usually, the saddle (will be at hip level. You also need to adjust horizontally, so that your knees will exceed the pedal. Check riding, put your foot on the pedal and extend one leg downward. Make sure your knees are slightly bent.
Once you feel comfortable, get out of the car and adjust the handlebar. Most people can comfortably use the handlebar as high as the seat. Give it a try and adjust it as needed. You will also want to put your hand close to or away from you. Based on a slight bend in the elbow. You want to relax while riding a bike. Excessive stretching can lead to stress and discomfort.
Finally, make sure that the seat belt on your feet is adjusted safely. Another good choice is to buy indoor bicycle shoes. If you find that you are enjoying indoor cycling, it will be a good investment and beneficial to your exercise.
Warm-up: 10 minutes
Ride easily for 10 minutes, which will make your heart beat faster and your legs move. Use this time to explore the tension setting of the bicycle. Some bicycles will show the equipment you are using. Think of it as simple, medium and heavy. In this exercise, you will use medium gear and easy gear during the active recovery or "easy" stage.
Remember, if you can have a complete conversation, you may not have the correct settings or rotate quickly. When you feel more comfortable, start slowly and work hard.
As soon as the warm-up is over, let's start with the first interval!
Interval setting 1: Ride harder 15 seconds, relax 15 seconds. Do this 10 times.
Simple takes 2 minutes.
Interval setting 2: slightly more difficult than before, slightly 30 seconds higher than medium, and 15 seconds easier. Do this 10 times.
Simple takes 2 minutes.
Interval setting 3: In a more difficult situation, it is more difficult than before, 45 seconds, 15 seconds is easy. Do this 10 times.
Simple takes 2 minutes.
It is easy to set the interval at 5: 10 level, 2 minutes and 30 seconds. Do it three times.
Easily complete the rest of the exercise, cool down and slow down the heart rate.
Take a five-minute break.