Do you know what outdoor aerobic exercises are? Many people will take part in some outdoor sports in their spare time, mostly aerobic exercise, and exercise while relaxing. I collected and sorted out the information about outdoor aerobic exercise for you. Let's have a look.

What is outdoor aerobic exercise? 1 Common new aerobic exercises to lose weight include: hiking, brisk walking, running, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, fitness dance, flying jump/rhythmic gymnastics, basketball match, football team and other sports. Aerobic exercise is characterized by low compressive strength, rhythm, uninterrupted and long duration. Compared with weight lifting, 100 meter running, long jump, high jump, throwing and other explosive anaerobic exercises to lose weight, aerobic exercise to lose weight is a continuous fitness exercise, which lasts for more than 5 minutes and is equally powerful. Whether to "lose weight by aerobic exercise" depends on the heartbeat. Keeping the heart rate at 150 beats/min is aerobic exercise to lose weight, because blood can provide enough co2. So it is characterized by low compressive strength, rhythm and long duration. It is stipulated that each exercise time should not be less than 1 hour, and it should be held 3 to 5 times a week. This kind of exercise, co2 can not only fully ignite the sugar in the body (that is, air oxidation), but also consume the body fat, improve and improve the heart function, prevent osteoporosis, and adjust the mental state and mental outlook, which is the key exercise mode of exercise and fitness.

Running is the most common aerobic exercise to lose weight, especially for cardiopulmonary function and physical and mental health. People who can keep running have good heart function and strong energy. In the whole process of running, thigh muscles, hand muscles and waist and abdomen muscles can be properly exercised. In addition, running can ignite a lot of calories in the human body, and you can burn calories reasonably if you persist for more than 30 minutes every day.

With the popularization of public transport and the development trend of economic development, many people travel by car and bus, but the probability of cycling is very small. In fact, cycling is not only a means of transportation, but also a reasonable special tool for weight loss and fitness. Cycling is beneficial to the physical and mental health of patients with cardiovascular and cerebrovascular diseases. In addition, in the whole riding process, the muscles of the body need to cooperate with each other, especially the muscles of the joints of the feet and the inner thighs, which can get very good exercise.

In fact, you can advocate outdoor aerobic exercise to lose weight. Everyone should do more body-building exercises in daily life to strengthen their physique, but it is very important that we can improve our resistance and cultivate a good lifestyle in daily life. In addition, everyone should warm up before fitness exercise, and remember to carry a bottle of water with you.

What is outdoor aerobic exercise? As we all know, only when the blood contains enough oxygen can the heart cells keep the best condition. Aerobic exercise not only needs oxygen, but also accelerates blood circulation and brings more oxygen to the body. This is a real exercise to protect the heart.

1, go:

Walking is the easiest aerobic exercise, and it has the best effect on improving cardiopulmonary function and oxygen uptake. It can also improve coronary atherosclerosis, lower blood pressure, regulate blood lipid and regulate blood sugar. Recommended exercise frequency: walk about 4.5 kilometers a day for more than 30 minutes each time, about 5 times a week. If you are busy at work and can't spare the whole time, you can spend 10 minutes in the morning, afternoon and evening. Walk quickly or use crutches with both hands to make the movements more coordinated and stable.

2. Swimming:

Swimming has a magical exercise effect on people's nerves, breathing, digestion, muscles and blood circulation, and it is a relaxed and pleasant way of whole body exercise. Dr Carl Denison, a 67-year-old American family doctor, swims five times a week. He said: "When you enter the water, all the pressure disappears. Swimming makes my body more flexible, the pain disappears and my heart is younger. "

3. Dance:

Dancing is a kind of whole-body exercise, which can relax the body and mind, make people feel happy, relieve stress, promote blood circulation, increase oxygen intake and be beneficial to heart health. Experts suggest that you can find a partner to participate in the dance class with corresponding intensity according to your physical condition. If there is no dance class nearby, you can dance to your favorite music for 30-45 minutes at home.

4. Ride a bike:

Studies have found that the habit of cycling can enhance cardiovascular function by 3%-7%. The change of heart rate also varies according to the speed of pedaling and the ups and downs of terrain.