What are the aerobic exercises?
Aerobic exercise is rhythmic exercise, the exercise time is more than 15 minutes, and the exercise intensity of aerobic exercise will be medium or above, which is called aerobic exercise. The standard to measure aerobic exercise is the heart rate. If the heart rate is kept at 150 beats/min, it belongs to aerobic exercise.
Aerobic exercise includes swimming, jogging, cycling, skipping, squatting, waist exercise, climbing stairs, running, mountain climbing and so on. Climbing stairs and running should not be too fast, otherwise it will become anaerobic exercise. Here are three kinds of aerobic exercises with good fitness effects.
Swimming. Swimming is a whole-body aerobic exercise. If you want to lose close-fitting cellulite, MM can go swimming more.
Jogging. I recommend you to lose weight by jogging. In fact, jogging can achieve slimming effect better than running fast. But the premise is not to be too slow. Running fast will consume sugar in the body, while jogging can burn fat. Of course, it will take some time.
Ride a bike. On the small weekend, you may also want to ride a bike in a quiet place with your beloved TA. This method can also exercise and prevent the knees from being worn out due to long-term inactivity.
What are the benefits of aerobic exercise?
If you can persist in aerobic exercise for one hour every day. The body will become healthier. Friends who want to lose weight do aerobic exercise at least four times a week. Anaerobic exercise usually leads to pain and discomfort in thighs, arms and other parts of the body the next day. Doing aerobic exercise at ordinary times is unlikely to happen, which is also one of the benefits of aerobic exercise.
Aerobic exercise can help you lose weight. Swimming and jogging can not only keep fit, but also help you burn fat. Swimming, the aerobic exercise of the whole body, can improve the flexibility of the body and make the skin firm, but MM with poor lung function is exempted.
Aerobic exercise is mild in intensity and requires the participation of oxygen. The main energy consumed by the body is carbohydrate and fat, which can prevent osteoporosis and regulate mental and mental state. Interestingly, aerobic exercise can increase your heart rate and make your heart stronger.
How long does aerobic exercise last?
Aerobic exercise is carried out in an oxygen-rich environment, and older grandparents can also do some aerobic exercise to exercise. Aerobic exercise has many benefits, but if the exercise time is not long, the exercise effect is not obvious. So how long does aerobic exercise take to be effective?
Doing aerobic exercise requires full-body exercise, and the time of each exercise should be kept at more than 20 minutes. In addition, the breathing frequency after exercise should reach the standard. So is aunt's square dance aerobic exercise? The aunts probably won't dance for 20 minutes, and there will be a pause in the middle, so don't try to deceive yourself, just dance square dance twice among the aunts.
When doing aerobic exercise, you should move your whole body and use your hands and feet, so that the effect of sauce purple will be more obvious. Generally speaking, you will gasp after doing aerobic exercise, but it is not the feeling of breathlessness that counts as reaching the standard.
But the question is not whether aerobic exercise is effective, but how we should stick to it. You can exercise while listening to songs, or find someone to supervise you, or combine exercise with anything you like to do, so that the process of exercise will become quite interesting, so that you can keep exercising.
Matters needing attention in doing aerobic exercise
Whether it is aerobic exercise or other exercise, you should warm up well before starting exercise, otherwise you may strain your muscles, especially those MM who have forgotten when the last exercise was. In addition, don't eat before doing aerobic exercise, but you can't eat on an empty stomach.
Don't do aerobic exercise on an empty stomach or when you are full. If you want to lose weight, you should also do aerobic exercise scientifically. You can't eat for two hours before you start exercising, but you can't eat on an empty stomach. If you exercise on an empty stomach, your body will become weaker.
Aerobic exercise is not the more the better. In fact, no matter what kind of exercise, the exercise time is too long, although it has played a role in losing weight, it is more harmful to the body, and then it may be sore all over.
You can't fish for three days and dry the net for two days. If you want to lose weight well, you can't do it in a good mood, and don't do it in a bad mood. In addition, don't eat too many sweets, pay attention to diet and avoid eating high-calorie foods.
The difference between aerobic exercise and anaerobic exercise
Aerobic exercise can help you get close to cellulite, but is it better than anaerobic exercise to lose weight? Anaerobic exercise actually means that the human body does some high-speed strenuous exercise in a short time, and usually the muscles will be sore after anaerobic exercise. In contrast, maybe you prefer aerobic exercise? But in fact, anaerobic exercise is more suitable for young people, and aerobic exercise is suitable for older elders.
So what kind of exercise is better for losing weight?
It is understood that the same exercise time, the higher weight loss efficiency is high-intensity anaerobic exercise. Because after anaerobic exercise stops, the body consumes much more energy than after aerobic exercise stops.
If you want to lose weight in a short time, anaerobic exercise is more suitable for you. But in fact, the two kinds of exercise are put together, and the exercise effect is better. After all, anaerobic exercise is strong and brings greater stimulation to the body. But anaerobic exercise is followed by muscle soreness. Of course, if you are used to practicing, your body will adapt well.
Do aerobic exercise several times a week.
Exercise is a wonderful thing. If you do very little, it will have no effect on losing weight. You have done too much, and your body is beginning to suffer too much again. So how many times a week is it appropriate to do aerobic exercise? You must remember this exercise frequency!
The number of aerobic exercises should be 2 ~ 5 times a week, and MM with the purpose of losing weight may wish to do it 5 times a week. MM who just started to exercise may be somewhat difficult. It is better to reduce the number of exercises, wait until the exercise gradually enters the state, and then gradually increase the number of exercises. But the amount of exercise should be within the range of the body's ability. Excessive exercise will cause a series of uncomfortable reactions, such as fatigue, insomnia and excessive soreness. Tired physical condition is easy for MM to relax requirements, resulting in the result of giving up halfway. Think of the slim figures of the male gods who are swaying in front of you to harvest. You'd better grit your teeth and lose weight first!