1. 1, go.

We have to walk every day, and fast walking has gradually become a fresh, fashionable, low-carbon and environmentally-friendly fitness method. There is no strict definition of walking, because "fast" has different standards for different people. As long as you walk at the fastest speed, you will run again soon. This is quick walking. Generally speaking, keep your heart rate at 120 ~ 140 times per minute, especially when you sweat slightly.

1.2, jogging

Jogging, also called jogging or jogging, is a very convenient and safe aerobic exercise. The purpose of jogging is to run a long distance at a slow or moderate pace in order to lose weight or exercise. Jogging can consume 10 ~ 13 calories per minute, which is more than playing tennis.

1.3, swimming

Swimming has a good effect of reducing fat and weight. In water, not only the resistance is high, but also the thermal conductivity is good, and the body dissipates heat quickly, so it consumes a lot of heat. Experiments show that running in a standard swimming pool for 20 minutes consumes the same amount of heat as running on land at the same speed 1 hour.

1.4, riding a bike

With the popularization of environmental awareness, cycling has become a fashionable and healthy way of walking and exercising. The advantages of cycling exercise are unlimited time and speed. Riding a bike can not only lose weight, but also make your figure symmetrical. Cycling needs a lot of oxygen, so it can also strengthen heart function and prevent hypertension.

2. The simplest indoor aerobic exercise

2. 1, aerobics

Aerobics can also be done indoors by yourself. You can buy some DVDs of aerobic courses and follow the music while watching them, which can easily consume 365,438+05 calories, which is more effective than other aerobic exercises.

2.2. Dancers

Aerobic exercise can also be done indoors. Treadmill is the most popular indoor aerobic exercise. The amount of exercise is not very large, but it can consume 325 calories per hour! If there is no treadmill at home, you can pile it up in boxes or magazines. Stepping on it can also have this effect, but pay attention to safety.

2.3, jump rope

Skipping rope is a very simple and effective aerobic exercise, which can be carried out at home. Skipping rope is the most familiar thing for each of us. Almost everyone has played it, but do you know that the amount of exercise for skipping rope is quite high? If calculated by the hour, skipping rope can consume 525 calories.

3. What is aerobic exercise?

Aerobic exercise means that we exercise with sufficient oxygen, because the main energy of physical exercise comes from the oxidation of sugar and fat in the body. Generally, aerobic exercise is low-intensity and long-term exercise.

Simply put, aerobic exercise refers to low-intensity, rhythmic exercise, which lasts for a long time (about 30 minutes or more) and has moderate or upper-middle intensity (60% to 80% of the maximum heart rate).

Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration.

What are the benefits of doing aerobic exercise

1, the effect on metabolism

Physical exercise can promote the absorption and utilization of sugar by tissues and cells in the body, and increase the storage of glycogen in the liver and muscles. Physical exercise can also improve the body's ability to regulate glucose metabolism.

2. Influence on the motion system

Insisting on physical exercise will have a good influence on bones, muscles, joints and ligaments. Regular exercise can maintain the normal tension of muscles, stimulate bone tissue through muscle activity, promote the storage of calcium in bones, prevent osteoporosis, and maintain the flexibility of joints and ligaments.

3. Effects on cardiovascular system

Proper exercise is the only way to keep your heart healthy. Regular exercise can slow down the heart rate during rest and exercise, greatly reduce the working time of the heart, increase the heart function, keep the coronary blood flow unobstructed, better supply the nutrients needed by the myocardium, and reduce the risk of heart disease.

What should we pay attention to in aerobic exercise?

1, timely replenish water to prevent autumn dryness.

After exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup at ordinary times to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.

2. Be prepared to prevent nervousness.

Before we do sports, we must get ready. Because people will contract their muscles after a night's sleep, if they do strenuous exercise directly, they will easily strain their muscles and seriously affect their lives. Therefore, you must be prepared before exercise. You want to relax your muscles for a while and let them expand naturally.

3, step by step, to avoid being too aggressive.

I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time.

4, sports protection to prevent damage

Pay attention to the method of exercise every time. Besides being fully prepared, we should also pay attention to the range and intensity of exercise, and don't force ourselves to do some difficult movements.