The English word "aerobics" means "aerobic" or "aerobic participation". In fact, aerobic exercise is not only powered by oxygen, but also requires the participation of major muscle groups in the whole body. The exercise lasts for a long time and has rhythm. Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly.
Through regular aerobic exercise, a person's heart will be healthier, pulse output will be greater, and oxygen supply in all parts of the body does not need many pulses. A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time.
Aerobic exercise (aerobics) is characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise your whole body. It must also be continuous exercise for at least 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.
Aerobic exercise list:
Aerobic exercise mode-No.1, swimming
Sports advantage: 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 cold water environment consumes a lot of calories, and with dieting, it 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
Aerobic exercise-second, jogging
Benefits of exercise: improve the quality of sleep. Through running, the blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved. "Breathing" effect, 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 be greatly increased. Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel walls will also increase. Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing 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
Aerobic exercise mode-Third, cycling.
Benefits of exercise: prevent brain aging and improve 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.
Conclusion During exercise, muscles in all parts of the body need more oxygen, blood circulation in the body will be intensified, and breathing will be intensified. If the muscle contracts continuously for a long time, the waste in the muscle will be taken away by the supplied oxygen. In addition, during aerobic exercise, the accumulated sugar in the body will be oxidized by oxygen, which can be effectively consumed, and the fat in the body will also accelerate the burning, which will also promote the cardiopulmonary function.