1, Ten Benefits of Aerobic Exercise.
(1) New research shows that walking for 20-30 minutes four times a day has the best effect on lowering blood pressure.
(2) Weight loss: Walking can burn fat, reduce neutral fat in blood and lose weight. Walking for 45 minutes after meals, even for a short distance, will be effective.
(3) Prevention of diabetes: The recent article "Walking-the Best Medicine for Diabetes" in the Journal of the American Medical Association pointed out that lack of exercise is an important cause of type 2 diabetes. Epidemiological studies show that walking for at least half an hour every day can reduce the risk of type 2 diabetes by 30% ~ 40%. Walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.
(4) Relieve stress: Exercise can relieve tense stress. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release depression, forget troubles, and bring physical and mental pleasure. Moderate exercise and inhaling a lot of oxygen can help us reduce fatigue and eliminate stress.
(5) Conducive to the prevention of cardiovascular diseases: Studies have shown that homocysteine in blood is one of the independent risk factors of cardiovascular diseases, and lowering the level of homocysteine in blood through exercise is beneficial to the prevention of cardiovascular diseases.
(6) Improving vascular endothelial function: Research shows that exercise can improve vascular endothelial function, reduce blood cytokines and prevent arteriosclerosis.
(7) Increase cardiopulmonary function: improve the aerobic capacity of the heart and lungs, and usually climb stairs or race walking.
(8) Keep the joints healthy: Simple walking, squatting, climbing stairs and kicking the ball are very 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.
(9) Prevention of osteoporosis: According to Lianhe Daily, there are hundreds of thousands of people suffering from osteoporosis in Singapore. Many people only know how to supplement calcium, but neglect to do more weight-bearing exercise. The so-called weight-bearing exercise means that in the process of exercise, weight exerts certain pressure on bones, such as walking, running, playing ball and dancing, which can make bones strong and reduce the chance of fracture. It is generally recommended to carry out weight-bearing exercise three times a week, each time for at least 15 minutes to half an hour, depending on your physical strength.
(10) lipid-lowering: experts conducted experiments with mice already at the level of hyperlipidemia. They let these hyperlipidemia mice do aerobic exercise every day (let them swim and run) for 8 weeks, and found that their blood lipid levels have been significantly reduced and their fat density is very high. The level of protein cholesterol was significantly increased, and the formation of atherosclerotic plaque was also significantly inhibited. A scientific research achievement of Japanese researchers shows that regular aerobic exercise can increase the content of "good" cholesterol-high density lipoprotein in human body. High-density lipoprotein in human body can transport blood lipids in blood vessels to the liver for disposal, commonly known as "good" cholesterol. Researchers at Imperial Tea Women's University in Japan found that people engaged in aerobic exercise increased their high-density lipoprotein by 2.53 mg per 0. 1 liter on average. The minimum amount of exercise that can change HDL is 2 hours per week, or the amount that can consume 900 calories; For obese people, the effect of aerobic exercise to increase their "good" cholesterol is particularly obvious.
2. How to do aerobic exercise at home?
(1) Sit-ups
Sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back, improve posture and enhance the strength of abdominal muscles. It is especially effective for eliminating abdominal fat and avoiding low back pain.
The correct way of sit-ups: the body lies on the floor mat, and the knees are bent about 90 degrees (straight leg sit-ups will increase the burden on the back and easily cause damage to the back. ) Keep your feet flat on the ground. It is best not to fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles.
You can also try crossing your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. Use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.
(2) Skipping rope
Skipping rope is the most practical way to cope with obesity and prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance.
(3) Yoga
Summer is not suitable for practicing high temperature yoga.
(4) Push-ups
Doing push-ups plays an important role in developing balance and support ability. It can also improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve exercise ability.
(5) Bend your legs upward
A, lie flat on the mat, waist downward force. Stretch your legs up, bend your knees 90 degrees, and then rest your knees on your chest for 5 seconds.
B, put your arms at your sides, palms down. Straighten your legs, lift slowly, contract your abdominal muscles, and pay attention to tightening your toes.
Each group 10 times, and each group made two groups.
Standing in the corner
This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks, and stick to it for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes. If you are not used to this posture or feel uncomfortable, it means that your bones have been tilted or twisted. As long as we pay more attention and adjust in time, we can not only relieve the discomfort of shoulders and waist, but also improve metabolism. This free trick is also very effective for new mothers who have given birth to children.
Summary: Do you know what aerobic exercise is through the above introduction? What should I do to exercise at home? How long should aerobic exercise last? What are the actions of aerobic exercise? Aerobic exercise has many benefits. As long as you stick to it, you will definitely achieve the desired results. Hang in there!