What are the aerobic exercises? As we all know, different types of sports are suitable for people with different constitutions or different needs. Aerobic exercise will be more efficient if the exercise goal simply points to "reducing fat" So, do you know what aerobic exercise is? Let's have a look!
What are the 1 lists of aerobic exercise?
No. 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
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, during running, the average vital capacity is from 5. Eight liters to six liters. 2 liters, and the amount of oxygen carried 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
Third, 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 benefits of aerobic exercise? 2 Aerobic exercise
The purpose of aerobic exercise is to enhance cardiopulmonary endurance. During exercise, because muscle contraction needs a lot of nutrition and oxygen, the number of heart contractions increases, and the amount of blood pumped out each time is more than usual. At the same time, the demand for oxygen has also increased, the number of breaths is more than normal, and the degree of lung expansion is also greater. Therefore, when the exercise continues and the muscles contract for a long time, the heart and lungs must strive to provide oxygen to the muscles and take away the waste in the muscles. And this constant demand can improve the endurance of the heart and lungs. With the increase of cardiopulmonary endurance, the body can engage in longer or higher-intensity exercise, and it is less likely to get tired.
General 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. Compared with explosive anaerobic exercises such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, lasting more than 5 minutes, and there is spare capacity.
Matters needing attention in doing aerobic exercise
Myth 1: The longer you exercise, the more you should eat.
Most fitness enthusiasts believe that before long-term exercise, you should eat enough food, then sweat like rain and burn these calories. In fact, the food they eat more needs more than two hours of aerobic exercise (such as running) to consume. But too long exercise time will lead to overtraining and sports injury. Therefore, it is good to eat a proper amount of food before exercise.
Myth 2: Weight-bearing exercise works well.
Some people will carry heavy objects when doing cardiopulmonary exercise, such as holding a pair of dumbbells in both hands, which will not only reduce calorie burning, but also destroy the balance of the body and even cause injury. The best way is to increase the intensity of exercise, not to increase the resistance.
Myth 3: Practice the same project every day.
If you repeat the same project every day, your body will gradually adapt, but you will consume less and less calories. The best choice is running, cycling and equipment strength training alternately, and the fitness effect is better.
Myth 4: Give up short-term exercise.
In fact, 10 minutes of aerobic exercise is also useful. As long as you see the needle in the seam, make full use of time, every little makes a mickle. For example, it is better to spend 10 minutes running in the morning, middle and evening than not moving at all.
Myth 5: Reading or watching TV while exercising.
If you do this, it means that the exercise intensity can't meet the requirements. Pay attention to ensure that every movement is correct when exercising.