Most of us have the habit of fitness exercise, and the less intense exercise belongs to aerobic exercise. What aerobic exercises do girls have? Compared with many girls who are interested in aerobic exercise, let's see what aerobic exercise is and what its benefits are.

What aerobic exercises do girls have? What anaerobic exercises do girls have?

With the improvement of living standards, people have just begun to pay attention to their physical and mental health, and many people have just begun to ensure their physical and mental health according to the method of fitness exercise. There are many girls who like fitness. So, which sports are suitable for girls? What anaerobic exercises are suitable for women? Today, women's four strength training is highly recommended.

Strength training suitable for girls: riding a bike

Cycling is a well-known form of exercise. I always like riding a bike. Riding a bike can not only make my daily life more convenient, but also exercise. For women, cycling is also a good strength training. All a woman needs is a bicycle, and she can keep going. This fitness exercise is not very large, and women can eat it completely.

Strength training for girls II: Running

For women, excessive and strenuous fitness exercise is hard and can't be sustained for a long time, but running is a very entertaining fitness exercise, which can make girls persist. If girls like fitness, they can go running in the nearby parks or streets when they have time, and it is best to get into the habit of doing morning exercises.

Strength training for girls III: Squat with load

Girls are usually busy with work or family problems, so they have little time to do sports. Squat with weight is a kind of fitness exercise that doesn't need much time. If girls think of it, they can squat twice with weight, which can achieve the purpose of fitness exercise. Strength training suitable for girls naturally includes weight-bearing squats.

Strength Training for Girls IV: Plate Support

Plate support is a kind of fitness exercise that girls know better. Girls can do more sit-ups in peacetime and do more sit-ups before going to bed, which can not only lose weight, but also achieve the purpose of exercise and fitness. Girls most expect their stomachs to be average and have no meat. Flat support can help women realize this ideal.

There are many kinds of strength training suitable for girls, so girls must take time out and do more fitness exercises. There is no need to think that only muscular men need physical exercise, and weak girls also need more physical exercise and do more strength training.

What is the 2 1 aerobic exercise for girls? What is the purpose of swimming aerobic exercise?

Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.

2. What are the running activities of aerobic exercise?

Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

3. What are the skipping ropes for aerobic exercise?

Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.

4. What are the taekwondo for aerobic exercise?

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.

What are the benefits of doing aerobic exercise?

1

Because the energy consumed in exercise is provided by aerobic breathing mechanism, the oxygen demand increases, oxygen first enters the lungs, and then is transported to various parts and organs of the body by blood with the fluctuation of the heart, so aerobic exercise can enhance the strength of the myocardium in repeated contraction and expansion, and the pumping function of the heart will also be enhanced. In the process of exercise, people's breathing frequency will gradually accelerate and the depth will be enhanced, thus strengthening the oxygen absorption function of the lungs and improving the level of pulmonary circulation.

2, the health care effect on blood vessels

Long-term aerobic exercise can increase the content of high-density lipoprotein in blood, effectively slow down the formation of arteriosclerosis, prevent arteriosclerosis, and have certain curative effect on cardiovascular diseases such as coronary heart disease; Aerobic exercise can also consume excess fat on the blood vessel wall, enlarge the inner diameter of the blood vessel, enhance the muscle elasticity of the blood vessel wall, thereby enhancing the blood transfusion function of the blood vessel and preventing heart disease caused by blood vessel blockage.

3. Improve muscle shape.

Aerobic exercise can make human muscles get more oxygen, which is beneficial to the oxidation of energy substances in muscle tissue, thus increasing the number of capillaries in muscle and reducing excess fat. So people who often do aerobic exercise have stronger muscles, beautiful lines and shiny skin.

What should I pay attention to when doing 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- age; Calculation formula of heartbeat training band: 60% ~ 85% of the maximum heart rate.

For example, a 40-year-old person's maximum heart rate during aerobic exercise is: 220-40= 180 (times/minute), and his heartbeat training area should be180× (0.6-0.85) =108-/kloc-0.

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.