Mainly aerobic exercise, exercise also has certain skills. People with corresponding diseases are not suitable for this kind of exercise. Only moderate exercise can be full of enthusiasm for life. Simple exercise can also help us exercise. Look at the main knowledge of aerobic exercise with me.

Aerobic exercise mainly includes the simplest and most common 1 aerobic exercise.

Including walking, jogging, playing ball, swimming, mountain climbing, cycling, aerobics, Tai Ji Chuan, yoga and so on. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration.

Aerobic exercise (aerobics) is characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise your whole body. It must also be continuous exercise for at least 12 minutes. Aerobic exercise is a kind of gymnastics with appropriate exercise intensity, which is very suitable for the gradual enhancement of cardiopulmonary function and muscle strength, while ensuring aerobic breathing of nutrients and avoiding the waste of "burning" in the human body.

Aerobic exercise, as its name implies, is to exercise under aerobic metabolism, and consume excess fat in the body through exercise to achieve the purpose of losing weight. Many people's aerobic exercise is not aerobic exercise at all, so they lose their original weight-losing function.

In short, losing weight can only be effective if you do aerobic exercise after dieting and then go on a diet after aerobic exercise. Aerobic exercise can improve human oxygen intake and enhance cardiopulmonary function, which is the best way to achieve health effects.

How to prevent sports injuries

1, the training method should be reasonable.

It is necessary to master the correct training methods and sports techniques and increase the amount of exercise scientifically. For people with different gender, age, level and health status, the arrangement of exercise should be different from person to person and step by step. For example, teenagers should combine comprehensive physical training with special physical training in training content, focusing on comprehensive physical training; Their physiological characteristics should be considered when arranging the amount of exercise. Compared with adults, the training time is shorter, and the intensity and density are smaller.

The correct method of push-ups

Doing push-ups can reveal things that men can't. ! Don't believe it, this is the research result published by the authoritative sports association of the United States. Experts say that doing push-ups can test the exercise ability of almost all parts of the human body and can be used as a test standard for physical health.

"To complete a push-up, you need to use the muscles of your arms, chest, abdomen, buttocks and legs to cooperate closely with each other, and you can detect almost every part of your body." A physical education professor at an American university said. Relying on your own strength to support your own weight can reflect the functions of nerves and muscles most quickly and accurately.

Doing push-ups can prevent men from aging. Biomechanics researchers of the elderly further pointed out that push-ups can well reflect whether a person has anti-aging ability. "Natural aging will lead to the degeneration of nerves and muscles. From the age of 20 to 70, physical fitness will drop by 30%, but regular exercise can thicken muscle fibers, thus making the remaining muscles more powerful and reducing human physiological aging. " Professor of Exercise at new york University said that push-ups can strengthen the main muscles of the body, and more importantly, they can provide the body with the strength to stretch forward and muscle memory, thus preventing falling.

1. Support your body with your hands, your arms are perpendicular to the ground, and your legs are extended to the back of your body. Keep your head, neck, back, hips and legs in a straight line with your hands and toes.

Action focus: the whole body is straight, flat and flat.

2. Bend your elbows to the outside of your body and lower your body to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.

What muscles can you exercise by doing push-ups

1, the distance between hands changes.

Hands are slightly wider (or narrower) than shoulders, elbows are open and parallel to the ground. As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Compared with the method of slightly wider shoulder distance, it focuses more on exercising arm strength and shoulder muscle strength; The method of slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.

2, preparation activities should be sufficient.

In practical work, we find that many sports injuries are caused by insufficient warm-up activities. Therefore, it is necessary to prepare for the training. Warm-up activities can improve the excitability of the central nervous system, overcome the physiological inertia of physical function activities and prepare for formal exercise. Warm-up activities can increase the number of open capillaries in muscles, improve the strength, elasticity and flexibility of muscles, improve the function of joint ligaments, enhance the elasticity of ligaments, increase synovial fluid in joint cavities, and prevent the injury of muscles and ligaments. During warm-up activities, we should fully move the large muscle groups and joints of the trunk and limbs, and pay attention to the activities of various small joints. Some special contents should also be added to the preparatory activities.

3. Pay attention to interval relaxation

In order to eliminate muscle fatigue faster and prevent sports injury caused by local overload after each group of exercises, it is very important to relax the interval between groups. During the intermission, some athletes paid insufficient attention to this problem. They often stand still or do some relaxing running after each group of exercises. This can't speed up the elimination of physical fatigue, and it is easy to get hurt when doing the next set of movements. Because the training content of each event is different, the form of intermittent relaxation should also be different. For example, for projects that focus on upper limb exercise, you can do some relaxation jogging at intervals; After the project focusing on lower limbs, you can lie on your back on the mat or grass, lift your legs and shake them or do handstands. On the one hand, it can promote blood return and improve blood supply, on the other hand, it can deepen the inhibition and rest of tired nerve cells in active limbs, which is of positive significance to eliminate fatigue and prevent sports injuries.

4. Prevent local burdens.

Excessive concentration of exercise in training will cause local burden on the body and cause sports injuries. For example, too many knees, squats and take-off movements are easy to cause patella injury; Too much duck walking will lead to the injury of collateral ligament and meniscus of knee joint. Therefore, monotonous and one-sided training methods should be avoided in training to prevent local overload.

There are two main types of aerobic exercise. There are many aerobic exercises, and the effect of doing aerobic exercise on the human body is also obvious. So many people like to do aerobic exercise. Do you know which aerobic exercises are suitable for you? What are the common sports misunderstandings? Today, I will introduce you to the knowledge about fitness, hoping to help you!

Choose the aerobic exercise that suits you.

There are many kinds of aerobic exercise, such as brisk walking, jogging, mountain climbing, swimming, playing Tai Ji Chuan, cycling, boating, going up and down stairs, walking, fitness dancing and various ball games. You can choose the exercise that suits you according to your age and physical condition.

double；twofold

Fast walking is the first choice for all ages, which is very convenient, anytime and has a good effect. Fast walking is not limited by the time and place of fitness, and it is gentle and easy to master the intensity. It is the safest aerobic exercise. For beginners, you can choose a flat road with a speed of 1 min and a number of steps of 120, and the exercise time will increase from 20 minutes.

jogging

Running is the best way to develop human heart and lung function. Running can effectively promote the development and enhancement of various systems in the whole body, and can exercise people's tenacious consciousness quality. Jogging is better for middle-aged and elderly people, but a comprehensive physical examination should be done before jogging to rule out hidden heart disease or other sports contraindications. Beginners can walk and run alternately in the first three or four weeks, and then gradually increase the running time until they can easily complete the race.

climb mountains

Mountaineering can not only exercise, but also enjoy the natural scenery and breathe fresh air. Slow climbing is an aerobic exercise, which has a very good effect. It is beneficial to exercise and improve human respiratory and cardiovascular functions and leg muscles, help maintain the flexibility of lower limb joints, and effectively exercise the muscles and ligaments of waist, back, neck and upper limbs. Climbing clothes should be light, attention should be paid when climbing, and the pace should be steady to avoid stepping empty, falling and spraining. Old people, overweight people, patients with knee joint diseases and heart diseases should not choose mountaineering as a fitness method.

swim

Swimming can improve the function of human respiratory system. Because the human body does not bear the weight when swimming, it is most suitable for patients with arthropathy and an ideal exercise method for osteoporosis patients or pregnant women.

Practice Tai Chi Tai Ji Chuan.

Playing Tai Ji Chuan is very suitable for the elderly. After Tai Ji Chuan exercise, the balance between nervous system and skeletal muscle has been improved, which can promote the deposition of bone minerals in bones and reduce the probability of osteoporosis.

Ride a bike

I believe everyone can ride a bike! A very green project. Cycling often can exercise heart function. Sticking to cycling on the way to work can make the myocardial contraction more powerful, the blood vessel wall more elastic, the vital capacity increase and the cardiopulmonary function improve. Cycling can also enhance the muscle strength of the legs, with little damage to the knee joint, and is suitable for people with heavy weight and joint movement disorders to exercise.

As long as we do fitness exercises to exercise and make ourselves healthier and stronger, we are easily injured because of incorrect fitness methods or inadequate preparation. Today, I mainly introduce how to do sports muscle strain and how to prevent sports injury. I hope everyone can effectively avoid sports injuries and exercise more safely.

Rapid treatment of muscle strain and soreness

The early treatment principles of muscle strain are braking, hemostasis, swelling prevention and analgesia. Do cold compress first, put ice cubes on the affected area, or put the injured limb in cold water, or rinse it under tap water. After cold compress, the limbs are raised by pressure dressing. This method has the functions of hemostasis, analgesia and detumescence. When dressing, apply a sponge pad to the injured part first, and then apply an elastic bandage with moderate tightness. Remove the bandage after 24 hours, and then deal with it according to the injury. Massage and physical therapy should not be done in the early stage, otherwise it will aggravate bleeding and tissue exudation and make the swelling worse. Avoid repeating actions that lead to injury within three days after injury, and perform functional exercise after three days. You can gradually resume exercise after a week, but stretching should not cause wound pain.

Muscle soreness is a common phenomenon in China. It is normal for many people who have not exercised for a long time to have obvious muscle aches after strenuous exercise. Generally, muscle soreness is mostly delayed pain, which occurs 8 to 24 hours after exercise and lasts for two or three days or even longer.

It is generally believed that muscle soreness is caused by insufficient oxygen supply during muscle exercise. The anaerobic decomposition of muscle glycogen releases energy for muscle contraction. When sugar is decomposed anaerobically, a metabolite called lactic acid is produced. If not eliminated in time, lactic acid will accumulate in muscles and blood. Muscle soreness can be caused by tissue ischemia and hypoxia, acid stimulation, muscle injury or muscle spasm caused by exercise and other factors.

Muscle soreness is a physiological phenomenon during exercise. Generally after proper rest and adjustment, it will disappear automatically in a few days. As long as you insist on regular exercise and keep proper exercise, there will be no muscle soreness.

The way to prevent and relieve muscle soreness is to gradually increase the amount of exercise from small to large and from slow to fast at the beginning of exercise. In addition, you should be fully prepared before each exercise. When muscle soreness occurs, the movement of local muscles can be appropriately reduced, and limb-changing exercise can be adopted to relieve local muscle soreness and eliminate fatigue. After exercise, you should do some finishing activities to relax your muscles. You can also use a towel for local hot compress, or massage sore muscles to help relieve muscle soreness.

Management of exercise-induced abdominal pain

Now more and more people like physical exercise, but after understanding, I know that many fitness friends will have abdominal pain during exercise, which is called "sports abdominal pain" in medicine and should be paid attention to. Abdominal pain after exercise can be caused by the following reasons, and different treatment methods can be adopted according to different situations.

1, insufficient preparation activities.

At the beginning of exercise, because the function of internal organs has not been improved to the proper level of exercise, the intensity of exercise is increased, especially the poor myocardial strength and weak pulse, which affects the venous blood return, the pressure of inferior vena cava is increased, and the hepatic venous return is blocked, thus causing liver and spleen congestion and swelling, increasing the tension of liver and spleen capsule, and producing related pain.

To prevent this kind of exercise-induced abdominal pain, the key is to do enough preparatory activities before exercise to adapt the internal organs.

ball games

Most ball games are suitable for young people. There are many ball games, such as basketball, football, volleyball, table tennis, badminton, tennis, handball, gateball, billiards, baseball, bowling and water polo. The first five ball games have low requirements for venues and equipment and are easy to carry out, so they are popular. Ball games strengthen people's nervous system and make them responsive and flexible. All kinds of ball games help to cultivate people's spirit of cooperation, which is tenacious, calm and decisive.

Common sports misunderstandings

Scientific exercise needs to avoid the following misunderstandings in order to achieve the ideal exercise effect.

1, excessive exercise

Continued excessive exercise reduces the body's self-protection ability and increases the risk of injury during exercise. Excessive exercise can also weaken the immune system and make it easy to get sick.

2. Ignore strength training.

Strength training can not only make muscles stronger, but also maintain body shape and endurance level. Strength exercise can also enhance the bone density of the elderly, improve the sensitivity of obese people to insulin, and be of great benefit to losing weight and improving disease resistance. Weekly exercise should include aerobic exercise and strength exercise. Strength exercises should be carried out at least twice a week. You can start with lightweight dumbbell exercise and gradually increase the load.

3. Exercise occasionally on weekends

Many bodybuilders will devote a lot of time to intensive exercise on weekends, but as everyone knows, the consequences of this "overeating" exercise method are even worse than not exercising. If the fitness interval is too long, the effect of the last exercise will disappear, and each exercise is equivalent to starting from scratch. Therefore, it is scientific and effective to exercise 3 ~ 5 times a week.

4. Passive movement

Many women have no habit of exercising. In order to be beautiful, they choose to use fat-reducing machines and other instruments to help them exercise. This passive exercise method lacks subjective enthusiasm and often starts without warming up, which is more likely to cause injuries during exercise. Passive exercise is mostly local exercise, but to achieve the effect of fitness, it is necessary to exercise all over the body. Therefore, passive exercise cannot achieve the effect of physical fitness.