Benefits of aerobic exercise
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. Compared with anaerobic exercise, the advantages of aerobic exercise are obvious, so what are the benefits of aerobic exercise?
1, antihypertensive, research shows that walking four times a day for 20-30 minutes each time has the best antihypertensive effect;
2, lose weight, walking can make fat burn slowly, to achieve the purpose of losing weight;
3, prevent diabetes, aerobic exercise can effectively prevent and improve diabetes;
4. Relieve stress. Aerobic exercise can eliminate nervous tension and resolve bad emotions;
Aerobic exercise can also increase cardiopulmonary function.
2. What are the aerobic exercises?
One hour of aerobic exercise every day can make your body healthier. MM who wants to lose weight can do aerobic exercise 3-4 times a week. But then again, what are the aerobic exercises?
To judge whether an exercise is "aerobic exercise", the standard of measurement is heart rate, and the exercise with heart rate 150 times/minute is aerobic exercise. Common aerobic exercises include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, fitness dancing, skipping rope/doing rhythmic exercises, basketball, football and other ball games. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration.
3. How long is aerobic exercise suitable?
Different MMs have different exercise needs and purposes. According to your different requirements, you can decide your own exercise time! What suits you is the best, and so is exercise. Let's see how long aerobic exercise is suitable!
Generally speaking, after half an hour of aerobic exercise, you start to consume fat to achieve the effect of losing weight. MM can gradually increase the amount of exercise to consume calories according to the situation, generally requiring 40-90 minutes. Losing weight is not only related to exercise time, but also directly related to the exercise intensity corresponding to exercise time. The exercise time is more than 15 minutes, and the fitness effect can be achieved below 30 minutes.
4. What should I pay attention to when doing aerobic exercise?
Modern people are often in a sub-health state because of bad eating habits, the pressure of urban work and life and the lack of physical exercise, so aerobic exercise is very important for people. So, what should we pay attention to when doing aerobic exercise?
1. Before each aerobic exercise, you need to do warm-up activities, move joint ligaments, and stretch the muscles of limbs and back;
2. When you start aerobic exercise, you should start with low-intensity exercise and gradually enter the exercise state with appropriate intensity;
3. The more times you exercise every week, the better, otherwise the less fat you burn;
4. It is not allowed to extend the exercise time every time and reduce the exercise frequency;
5. Don't do aerobic exercise when you are sick;
6. Doing aerobic exercise also requires a pair of professional jogging shoes.
5. The difference between aerobic exercise and anaerobic exercise
Aerobic exercise and anaerobic exercise are two different forms of exercise and have different effects on human body. So do you know the difference between aerobic exercise and anaerobic exercise? What kind of exercise should MM who wants to lose weight choose?
Aerobic exercise refers to the exercise carried out by the human body under the condition of sufficient oxygen. At this time, the body's energy supply mainly comes from the aerobic metabolism of fat. Common aerobic exercises include jogging, cycling and swimming. Aerobic exercise can not only strengthen the body, but also enhance the vital capacity and heart function.
And if we engage in strenuous exercise, such as 100-meter sprint, push-ups, weight lifting, etc. Aerobic metabolism can't meet the energy needed by the body. At this time, the sugar in the body will undergo anaerobic metabolism to produce a lot of energy to meet the needs of physical exercise, which is anaerobic exercise.
Knowing the difference between aerobic exercise and anaerobic exercise, how to choose the exercise mode? If you exercise to lose weight, you should undoubtedly choose aerobic exercise, because anaerobic exercise does not consume fat. Anaerobic exercise can shape muscle lines and increase muscle strength.
6. Postpartum slimming yoga six styles
1, foot binding
This action has a very good effect on the recovery of postpartum mothers, which can make blood flow back to our abdomen, promote blood circulation in the abdomen, strengthen the massage of abdominal organs and tighten the abdominal fat of postpartum women. At the same time, it can relieve the tension of scapula, and the pelvis, abdomen and back can get enough blood supply to help the ovaries operate normally, which also helps to relieve the pain during childbirth.
Action points:
1. Sit up straight with your back straight and your feet facing each other.
2. Inhale and extend your hands to your sides; Exhale, put your hands under your toes, slowly lean over and stretch your back forward.
3. Keep breathing on your elbows and keep breathing naturally and evenly for 3~5 times.
4. Then strengthen the practice, keep the posture unchanged, slowly extend your hands to both sides, and touch the ground with your fingertips.
5. Keep breathing naturally for 3~5 times, then recover and sit back on the mat.
2. Latch type
It has a good effect on eliminating the fat on the waistline, strengthening the spine and internal organs, and strengthening the tightness of abdominal muscles.
Action points:
1. Kneel on the ground, with your right leg straight, your toes pointing out, and your left knee and right leg in a line.
2. Inhale and lift your arms horizontally, parallel to the ground.
3. Exhale, move the center of gravity down, put your right hand on your calf, and extend your right arm to the right.
4. The left arm extends to the front right at the same time, and the eyes look at the direction of the fingertips.
5. Keep breathing evenly for 3~5 times.
3. Balanced stretching on one leg
Strengthening the exercise of footwall strength, improving leg edema, is conducive to eliminating lower limb fatigue and eliminating excess fat at the waist.
Action points:
1. Step on the ground with your left foot and stand up with your right heel until your knees touch the ground.
2. Spread your legs as far as possible, adjust your body and keep your pelvis facing straight ahead.
3. Keep your back straight, cross your arms to the top of your head and inhale.
4. Stretch up with your arms and keep breathing for 3~5 times.