What are the advantages and disadvantages of aerobic exercise? Both sedentary office workers and student parties need exercise. Exercise is very important in our daily life. Moderate exercise is good for health, and simple exercise can also help us exercise. Let me show you the advantages and disadvantages of aerobic exercise.

What are the advantages and disadvantages of aerobic exercise?

1. Relieve stress: Exercise can relieve tense stress. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release psychological depression, forget troubles, and bring physical and mental pleasure.

2. Lowering blood pressure: Research shows that after 10 weeks of exercise, the systolic blood pressure can be reduced by 10mmHg, and the systolic and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking four times a day for 20 to 30 minutes is the best way to lower blood pressure.

3, weight loss: walking can make fat burn, reduce neutral fat in the blood, you can lose weight. Combined with diet adjustment, visceral fat can be reduced. Conducive to weight loss. Scientists believe that walking for 45 minutes after meals, even for a short distance, will be effective. If a person eats food containing a lot of fat and protein at night and does exercise the next morning, he can only eat too much food, and most of the fat has been absorbed.

4. Improve vascular endothelial function: Research shows that exercise can improve vascular endothelial function, reduce blood bad cytokines and prevent arteriosclerosis. Therefore, the above six items can prevent arteriosclerosis, stroke and myocardial infarction.

5. Keep your joints healthy: A British study shows that one of the secrets of keeping your joints healthy is to let them do some appropriate specific exercises often. Knees and elbows are hinges, which allow our legs and arms to move on the same plane, just like the hinges of doors. If the knee joint and elbow joint are stretched or rotated laterally, especially when stressed, the surrounding ligaments will be strained. Simple walking, squatting, climbing stairs and playing football are all effective for moving the knee joint. For people with knee pain, walking and cycling are also good choices, so that they can exercise without load.

6. Prevention of osteoporosis: Many people only know how to supplement calcium, but ignore other equally important factors, such as doing more weight-bearing exercise. The so-called weight-bearing exercise means that when exercising, the weight makes the bones bear certain pressure, such as walking, running, playing ball and dancing, which can make the bones strong and reduce the chance of fracture. It is generally recommended to carry out weight-bearing exercise three times a week, each time for at least 15 minutes to half an hour, depending on your physical strength.

7. Increase oxygen carrying capacity: the oxygen in the body is supplied to the whole body with blood. Through proper exercise, the human body inhales a lot of oxygen, which can help us reduce fatigue and eliminate stress.

8. Prevention of diabetes: Walking for at least half an hour every day can reduce the risk of type 2 diabetes by 30% ~ 40%. Clinical trials have confirmed that regular walking or other moderate-intensity exercise and dietary changes can prevent type 2 diabetes in most patients with impaired glucose tolerance, and improving lifestyle is far more effective than metformin treatment. Therefore, walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.

9. Reducing homocysteine in blood: Studies show that homocysteine in blood is one of the independent risk factors of cardiovascular disease, and reducing the level of homocysteine in blood through exercise is beneficial to the prevention of cardiovascular disease.

Disadvantages of aerobic exercise

1. Excessive aerobic exercise harms the cardiovascular system.

Normal heart pumps about 5 liters of blood per minute at rest, but this number can be increased by about 5-7 times during strenuous exercise, reaching 25-35 liters per minute, which is a heavy load on the heart. Moderate training can exercise cardiopulmonary function, but when high-intensity exercise lasts 1-2 hours, the overworked heart will begin to be damaged. Excessive blood volume will stretch the myocardium and cause slight damage to myocardial cells.

2. Stress hormones are rising.

Long-term increase in corticosteroids (which means that the body suffers from chronic stress) will bring various adverse effects: high blood pressure, high blood sugar, decreased immunity and loss of muscle tissue, which are the body's responses to persistent and excessive stress.

The accumulation of corticosteroids in hair can reflect the chronic stress of the body in the past few months. The higher the corticosteroids in runners' hair, it may mean that their bodies are under more stress.

3. Aerobic exercise and total mortality

Scholars have found that moderate exercise can significantly reduce the total mortality. But people who run more than 20 miles (about 32 kilometers) a week do not get the health benefits brought by running. People who run for 2.5 hours a week seem to benefit the most, and longer exercise time will not make people healthier.

What are the advantages and disadvantages of aerobic exercise? 2 What is aerobic exercise?

First of all, when doing aerobic exercise, the large muscle groups of the body will participate, which is the biggest feature of aerobic exercise. During exercise, the lungs, heart and metabolic system of the body will change due to the improvement of aerobic energy supply, so many people will try aerobic exercise in order to improve their physique.

Secondly, there are many kinds of aerobic exercise, including high-intensity and moderate-intensity aerobic exercise and low-intensity aerobic exercise. If it is broken down, the events are also very rich, such as running, swimming, cycling, dancing or some ball games, all of which are aerobic exercises.

Compared with aerobic exercise, anaerobic exercise is more intense and does not depend on oxygen as the supply of muscle groups, so the mode of aerobic exercise is generally explosive, such as weightlifting and rope fighting.

For people who don't exercise for a long time, if they want to lose weight, it is actually more appropriate to choose aerobic exercise at first, and then appropriately increase anaerobic exercise and specific strength training programs when their physical functions get better.

What are the benefits of aerobic exercise and what are the misunderstandings of losing weight?

First: Generally speaking, aerobic exercise is more popular, requires less athletes, is easier to operate, and may require less sports equipment.

Second: Aerobic exercise can better improve physical fitness.

In the process of doing aerobic exercise, the body needs a lot of oxygen, which can promote the blood circulation of the body to become faster. With sufficient oxygen, the brain will be more awake, and the vital capacity and heart function will be better improved.

Third: when doing aerobic exercise, the amount of hemoglobin will increase, and the oxygen supply to the heart and lungs will also increase. Aerobic exercise can resist aging and has a good effect on the prevention of chronic diseases.

There are many benefits of aerobic exercise, but many partners who lose weight have not mastered the method when they participate in aerobic exercise, so the weight loss effect is not obvious and the muscles will be a little slack. This is because they have some misunderstandings about aerobic exercise to lose weight.

Myth 1: You think you can lose weight by doing aerobic exercise. No matter what kind of exercise is necessary in a certain period of time, your body will start to consume fat only when you reach the right heart rate and the corresponding time. It is recommended that you do aerobic exercise for more than 40 minutes. If it is an intensive project, it is better to do it for more than half an hour.

Myth 2: You can eat casually after aerobic exercise. Whether you are exercising or losing weight, you feel hungry after exercise, but it is best to eat low-calorie food after half an hour, drink warm water after 20 minutes, eat less and eat more meals at ordinary times, and try not to eat supper and high-calorie and high-sugar food.