What are the types of aerobic exercise? We know that doing some aerobic exercise every day is very beneficial to our health, and there are many kinds of aerobic exercise, but some people still don't know what aerobic exercise is. Here are the types of aerobic exercise!
What are the types of aerobic exercise 1 1, swimming?
Sports advantages: 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 a cold water environment that consumes a lot of calories, combined with dieting, 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
Step 2 jog
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 increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly;
Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall 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
3.taekwondo
Benefits of exercise: it is beneficial to reduce fat and gain muscle, making the body light and agile; Antagonistic exercise, increase physical flexibility and coordination; Because the strength of Taekwondo lies in the waist, the effect of thin waist is the most obvious.
Suitable for people: sedentary people in the office want MM with thin waist.
Exercise cycle: 2~3 times a week, each time 1~2 hours.
Heat consumption: about 700 kcal/hour
4. Tennis
Sports advantage: tennis seems to be played by hand, but it is actually played with core strength such as waist and abdomen, especially to increase waist and abdomen strength. Pay attention to beauty and rhythm. Playing tennis does not require much effort, but it can cultivate a sense of rhythm and physical coordination.
Suitable for people: people who lose weight and keep fit, tennis lovers.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 560 kcal/hour
5. bicycles
Benefits of exercise: preventing 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: knee joint injury, serious overweight, cervical spondylosis, lumbar disc herniation.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 420 kcal/hour.
What are the types of aerobic exercise? 2 What is aerobic exercise?
The so-called aerobic exercise means that people need adequate oxygen supply during exercise. During exercise, the oxygen inhaled by the human body can reach physiological balance, so that oxygen has enough space to be transported to tissues and cells, and fat, sugar and protein in the body can be burned. Such exercise is called aerobic exercise.
Simply put, aerobic exercise needs to breathe a lot of air. Generally, the intensity of exercise should not be too high, which can enhance vital capacity and heart function.
The role of aerobic exercise
Aerobic exercise contributes to the metabolism of fat and sugar, improves and strengthens the cardiopulmonary function, prevents osteoporosis, and regulates psychological and mental state.
Aerobic exercise is the most mainstream way of exercise at present. If you want to lose weight or enhance your resistance through exercise, you need aerobic exercise to achieve your goal.
What are the aerobic exercises?
Because aerobic exercise is the mainstream exercise mode, people can choose which aerobic exercise, so many people don't know what aerobic exercise is now. The suggestions are as follows:
1, jogging:
Jogging is an aerobic exercise, which can improve the metabolism of the body, promote the blood circulation of the whole body and help to enhance resistance. Jogging for a few days a week is very beneficial to health.
2. Walk:
We walk every day. In fact, walking is also a good aerobic exercise. Simple and rude, low cost. It never hurts to walk a few more steps every day.
3. Skating:
Skating is a very interesting recreational sport. It can also exercise. Suitable for young people. If you have the opportunity or interest, it is also good to skate a little more every day.
4. Ride a bike:
Many people ignore cycling, which is actually a kind of exercise, but the exercise mainly depends on the feet, which is a more interesting aerobic exercise.
5, fitness dance:
Square dance is a must for aunts and grandfathers every day. It can not only entertain, but also exercise. This is a sport for all ages.
6. Basketball:
Many people mistakenly think that basketball is an anaerobic exercise, but it is actually an aerobic exercise, which has a very good weight loss effect and is a weight loss exercise that fat boys can try.
What are the skills of aerobic exercise?
1. Test the exercise intensity before exercise.
The exercise intensity during aerobic exercise consists of the maximum exercise heart rate and the heartbeat training area, and the heartbeat training area is a reasonable heartbeat range under appropriate exercise intensity.
Maximum heart rate calculation method: 220 minus age;
Calculation formula of heartbeat training band: 60% ~ 85% of the maximum heart rate.
For example, the maximum heart rate of a 40-year-old person during aerobic exercise is: 220-40= 180 (times/minute), and this person's heartbeat training area should be180× (0.6-0.85) =108-1.
2. Self-test exercise intensity during exercise.
"Talk to yourself" during exercise. If you can say complete sentences with normal rhythm and keep breathing smoothly, you are doing aerobic exercise. If you are panting, you should slow down.
3. Monitor the heart rate by checking the pulse after exercise.
Check the pulse as soon as the exercise stops. Generally, the time to check the pulse is 6 or 10 seconds, and then the number of checked pulses is multiplied by 10 or 6 respectively to get the heart rate per minute. If the measured heart rate is lower or higher than the heartbeat training area, the intensity of aerobic exercise should be adjusted.
4. Don't exercise with people who are stronger than yourself.
Exercise intensity varies from person to person. If you keep up with others, often others are doing aerobic exercise and you are doing anoxic exercise.
The more times you exercise every week, the better, otherwise you will burn less fat.
Aerobic exercise should be 6 times a week, and if the purpose is to lose weight, it should not be less than 5 times a week.
If you do low-intensity aerobic exercise such as walking, the daily exercise time should not be less than 1 hour; If you run with the goal of losing weight, you should exercise for at least 30 minutes every day. An exercise should not be fast, slow or stop, and the whole exercise should be at a constant speed.
6. For people who have never exercised and obese people, the best time for exercise should be 30-60 minutes.
You can eat after three meals, but don't choose before meals, or you will get hungry easily. If you feel hungry during exercise, you should eat something. You can eat some fruits or drink low-fat milk, soy milk and other drinks to prevent hypoglycemia.
7. It is not allowed to extend each exercise time to reduce the exercise frequency.
Too little exercise frequency is not conducive to the establishment of intramuscular fat burning system, and lipase can not give full play to its activity. The burning ability of fat is not available in a day, and long-term exercise is easy to damage the body.
8. Don't exercise for the sake of exercise.
When you are sick, such as a cold or a fever, you must keep exercising. Sick bodies often do not do aerobic exercise, which is very bad for their health.
At this time, you should stop exercising and have a good rest. When you suffer from severe insomnia and general fatigue, it is not suitable for exercise. And any busy work, heavy housework and social activities are not the right reasons to stop exercising.
9. Jogging requires a pair of professional running shoes.
Replacing running shoes with sneakers or ordinary sneakers will only increase the chances of ankle and knee injuries. Professional running shoes are light in design, and the soles have good elasticity, which can play a buffering role when running. It can make the exercise process easy and free, and it is also important to prevent physical injury.
10, as long as the air quality is good, indoor and outdoor sports can be selected.
It is best to choose a flat hard ground for outdoor sports. If you run on land or grass, it will greatly increase the resistance and intensity of exercise. Running in uneven or rocky places is easy to cause unnecessary injuries such as falling and spraining ankles.