First anaerobic and then aerobic, reap the benefits of two kinds of exercise.

If work and life are busy and exercise time is limited, you can also do high-intensity interval training, which has a very good effect of reducing fat and shaping.

These two kinds of sports have their own uses. Low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, cycling, dancing and so on. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve the cardiovascular and pulmonary functions.

However, sports with high intensity, large amount of exercise and short time are generally anaerobic, such as 100m, 200m sprint, 100m swimming, high jump, weight lifting, push-ups, quick sit-ups, horizontal bar and parallel bars. The main function of anaerobic exercise is to exercise bones, muscles, joints and ligaments, strengthen tendons and bones, and prevent and treat cervical spondylosis, disc herniation and osteoporosis.

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aerobic exercise

No. 1, swimming

Sports advantages: swimming needs to overcome the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Swimming in cold water consumes a lot of calories, which is an exercise with remarkable weight loss effect; With dieting, the effect is more significant.

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

Second, jogging.

Benefits of exercise: improve the quality of sleep. Through running, the amount of 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 5.8L to 6.2L, at the same time, the oxygen carrying capacity in the blood will also be greatly increased; Improve heart function, long-term jogging can slow down the quiet heart rate and increase the elasticity of blood vessel wall.

Suitable for people: people who need to relieve stress, sub-health and prevent cardiovascular diseases in order to lose weight.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 650 kcal/hour

Third, bicycles.

Benefits of exercise: delaying brain aging and improving 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.

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