Moderate exercise can improve the function of human body through a certain amount of whole body exercise, and then improve the quality of human body. The characteristics of aerobic exercise are: the energy needed for exercise is mainly provided by substances such as fat in the oxidized body; About 2/3 muscle groups participate in sports; The intensity of exercise is between middle and low, and the duration is only 15~40 minutes.
Moderate exercise is a low-intensity and low-energy exercise mode, also known as "moderate exercise". Moderation refers to physical exercise that consumes 2000 kilocalories per week, which is equivalent to playing table tennis for 2~3 hours.
There are various forms of aerobic exercise, such as brisk walking, jogging, aerobics, swimming, cycling and playing Tai Ji Chuan. Exercise three times a week for about half an hour or more each time.
Intensity varies from person to person: for 20 ~ 30 years old, the heart rate during exercise should be maintained at around 140 beats/min, for 40 ~ 50 years old, 120~ 135 beats/min, and for people over 60 years old, the heart rate should be maintained at/kloc-.
In aerobic exercise, the oxygen inhaled by the human body is 8 times that in a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; Improve the working efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption and prevent arteriosclerosis.
Reduce the incidence of cardiovascular and cerebrovascular diseases. In the sense of fitness, moderate exercise is suitable for all walks of life and is the best choice for middle-aged and elderly people to lose weight.