Concept of Fitness of Pioneers of Aerobic Exercise
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Cooper is a famous American preventive medicine master. He served as the personal doctor of the President of the United States for a long time and was a pioneer of "aerobic fitness". He believes that the length and quality of everyone's life depends entirely on the individual's prevention of diseases, rather than what doctors and others can control; Compared with prevention, any life-saving medical measures are too late. According to his own practical experience, Cooper showed people his views on fitness.
1. moderate exercise. A lot of exercise may slowly damage your health. For example, running more than 15 miles per week is a bit excessive. It is recommended to exercise 4 to 5 times a week for 30 minutes each time. Cooper believes that as long as moderate exercise can effectively reduce the risk of cardiovascular disease and cancer.
2. Go to exercise. Cooper thinks jogging (every mile 12 minutes) is a good way to keep healthy. Its effect is no worse than jogging (9 minutes per mile), and it also avoids the damage to the knee joint caused by running.
3. See the needle. Instead of exercising in the gym for 30 minutes, you can make full use of your spare time. Walking the dog 10 minutes, washing the car 10 minutes and doing housework 10 minutes every day are equally effective.
4. Alternate exercise. For example, ride a bike today and jog tomorrow; Or the speed is fast and slow when running, which enhances the exercise of the heart.
5. Don't judge health by weight. Exercise can usually lose weight, but weight doesn't mean anything. Fat people who are diligent in fitness are much healthier than thin people who sit still. Don't worry about being overweight
6. Multi-pronged approach. Fitness is a systematic project, and physical exercise is very necessary for physical and mental health, but not everything. Pay attention to diet, quit smoking and detoxify, control drinking, and don't be too nervous.
7. Start with dolls. Parents should set an example and help their children develop good habits of fitness. Parents should know whether their children have enough physical exercise time at school, and if not, they should make up for it through off-campus exercise. For example, if the school is not far from home, children can be encouraged to walk or ride to and from school. Keep children away from TV or computer after school (at least 1 hour) and urge them to do some outdoor sports. Try to eat less children's fast food.
General aerobic exercise
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Common aerobic exercises include: walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, dancing, doing rhythmic exercises, etc. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted continuity and long time. 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.
Benefits of aerobic exercise
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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.
The combustion of gasoline is inseparable from oxygen, so we can also call the work of the engine aerobic exercise. Similarly, human beings burn fuel when they exercise. The "fuels" of human beings are sugar, protein and fat. These "fuels" of mankind are stored in human cells. When you exercise, you will consume these "fuels" to gain motivation.
Just as an engine burns gasoline, human beings also need oxygen to support combustion when burning "fuel" (that is, oxidation). People breathe heavily during exercise, so that oxygen in the air enters the blood circulation system through alveoli, and then flows into the tissues and cells of the whole body with arterial blood flow. This is a long process.
Low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, cycling, dancing and so on. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve the cardiovascular and pulmonary functions.
In the process of using oxygen, there is a considerable time difference, which determines that intense and short-term exercise becomes anaerobic exercise. When you exercise long enough, oxygen has dissolved into jogging, and the glucose in your body is fully "burned" and converted into new energy. Such exercise is aerobic exercise.
Aerobic exercise requires a lot of breathing air, which is a good exercise for the heart and lungs and can enhance vital capacity and heart function.
Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, enhance the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. If dieters combine aerobic exercise with reasonable food arrangement, not only can they lose weight successfully, but their weight will also be consolidated. Aerobic exercise is also very beneficial to mental workers. In addition, aerobic exercise can also restore physical fitness.
Patients with type II diabetes, obesity and fatty liver must do aerobic exercise. People with arrhythmia and arteriosclerosis of the heart and brain, and the elderly should also do aerobic exercise. If it is to strengthen muscles, keep fit and prevent disc herniation, cervical spondylosis, osteoporosis and osteomalacia, then people should do anaerobic exercise.
Aerobic exercise and anaerobic exercise
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Human movement needs energy. If energy comes from aerobic metabolism (oxidation reaction) in cells, it is aerobic exercise. But if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic metabolism, full oxidation of 1 mol glucose can produce 38 ATP (energy unit) energy; However, in anaerobic fermentation, 1 mol glucose only produces 2 ATP. During aerobic exercise, glucose metabolism produces water and carbon dioxide, which are easily excreted through breathing and are harmless to human body. However, a large number of intermediate metabolites such as pyruvate and lactic acid are produced during glycolysis, which cannot be eliminated by respiration. When these acidic products accumulate in cells and blood, they become "fatigue toxins", which will make people feel tired and weak, muscle aches, difficulty breathing, rapid heartbeat and arrhythmia. In severe cases, acidosis will occur and the burden on liver and kidney will increase. Therefore, after anaerobic exercise, people will always be exhausted, and muscle pain will last for several days before it disappears.
The pre-stored ATP energy of human body can only last 15 seconds, and it will be used up after running 100 meters. After running 200 meters, the next 100 meters must be powered by the rapid synthesis of blood sugar in anaerobic state, and its by-product is lactic acid. Running 200 meters or 400 meters, swimming 100 meters, tennis, football and other sports all use the energy provided by anaerobic decomposition of blood sugar, so a lot of lactic acid is accumulated in muscles after exercise, which is a substance that causes muscle pain after exercise. The blood sugar required for this exercise is provided by starch, so you can't burn fat. This is not aerobic exercise, and it is not good for losing weight.
The energy provided by anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will be used up after running 400 meters. When running 800 meters, in the next 400 meters, blood sugar, blood fatty acids and blood amino acids must be synthesized to provide energy, while blood sugar is supplied by starch decomposition, blood fatty acids are supplied by fat decomposition, and blood amino acids are supplied by protein decomposition. This whole process needs oxygen, that is, oxygen burns starch, fat and protein to produce heat energy ATP, which supplies the heat needed in the later stage of exercise. This is aerobic exercise.
Running 800 meters or 1500 meters, swimming 200 meters or 400 meters, boxing and other sports all need oxygen to start burning starch, fat and protein, so the later stage of this kind of sports is aerobic exercise. As aerobic exercise, the heart rate is generally 65,438+0, 30 beats/min. Burn starch about five minutes before exercise. The longer you exercise, the more fat you burn. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat. If you don't go on a diet, even if you do aerobic exercise for an hour, you can only burn the starch and fat in food, but not the fat accumulated in the human body, which is useless for losing weight. After dieting, an hour of aerobic exercise has a chance to burn body fat.
How to master the essentials and scales of aerobic exercise
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● Warm-up before exercise. Before every exercise, you need to have a warm-up process, that is, to prepare for activities, to move joints and ligaments, and to stretch the muscles of limbs and back. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise. Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5~ 10 minute. When it is cold, keep warm for a long time and put on more clothes.
In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily.
● Close to but not exceeding the "bull's-eye rate" Generally speaking, the bull's-eye rate is 170- age. If you are 60 years old, the bull's eye rate is170-60 =110 (times/minute). You can count your pulse at any time when you are exercising. If the heart rate is controlled below 1 10 beats/min, the exercise intensity is appropriate. Of course, this refers to healthy athletes, except the infirm. If the heart rate is only 70 ~ 80 beats/min during exercise, which is far from the bull's-eye rate, it means that the exercise standard of aerobic exercise has not been reached.
● Self-feeling Self-feeling is an important indicator to master the amount and intensity of exercise, including mild shortness of breath, feeling a little heartbeat, slight fever, reddish complexion and sweating, indicating moderate exercise; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit. If your exercise stays at the level of "face-deadening, heart-beating" and your heart rate is too far from the "bull's-eye rate", it means that your exercise can't achieve the purpose of enhancing your physique and endurance, and you need to add more.
Aftersickness is the discomfort after exercise, and it is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, so we have to reduce the amount of exercise next time.
● Relaxation has the same effect as warm-up. During exercise, blood circulation is accelerated and blood volume is increased, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5~ 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state.
How many times does aerobic exercise need a week?
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Regarding the frequency of exercise, the American Sports Medicine Association recommends that normal people exercise 2-5 times a week. If you have no exercise habits before, start small, twice a week, and then gradually increase to three or four times. Beginners often make the mistake of exercising once a day because they are enthusiastic and want to achieve results as soon as possible, and the intensity of each exercise is also great. Doing so often leads to overtraining, fatigue, insomnia, excessive soreness and other symptoms in a short time. And then it will stop. In fact, we should realize that fitness is a long-term habit. If you want to have a strong body, you should stick to fitness all your life. It takes months or even years to reach the best shape and health. Step by step is the best solution.
Step by step this is the basic principle of all exercises. Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All of the above should be gradually increased within the scope of personal adaptability, so don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise. It's best to see a doctor and have a comprehensive physical examination before exercise. Doctors will prescribe specific aerobic exercise according to individual conditions, and then exercise according to the prescription. In addition, whether the fatigue caused by exercise can be eliminated the next day is also a criterion to measure whether it belongs to aerobic exercise: if the fatigue cannot be eliminated the next day, it means that the exercise is excessive and beyond the scope of aerobic exercise.
Ideal weight loss speed of aerobic exercise
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The average person jogging for one minute consumes about 1.5 kcal (the heavier he is, the more he consumes), while a pound (450 g) of fat is 3500 kcal. Jogging for 30 minutes every day, without changing your diet, can lose one kilogram a week.
Of course, this is only a theoretical calculation. In fact, you will eat more after exercise. The speed recommended by experts is one and a half kilograms, so the weight lost is not easy to rebound.
Eight misunderstandings of aerobic exercise
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● Myth 1: Aerobic exercise can control body fat better than strength training.
Fact: Aerobic exercise combined with strength training is the best way to control body fat at an ideal level. Many people mistakenly believe that simple aerobic exercise is the most effective way to control and reduce body fat for the following two reasons. ⑦ Aerobic exercise consumes fat first, while strength training consumes sugar stored in the body: (2) Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than strength training at the same time, while strength training with practice and stop requires rest between groups, and consumes much less calories. The reason is this: aerobic exercise can achieve the purpose of consuming calories, but it can't improve the metabolic rate for a long time. Although strength exercise can't increase the heart rate for a long time, it increases the total muscle mass, thus increasing the metabolic rate and making people consume more calories at rest. This is why the combination of aerobic exercise and strength exercise is the best way to lose weight.
● Myth 2: The more aerobic exercise, the better.
Fact: Doing a good thing may turn into a bad thing, leading to the opposite result. The same is true of aerobic exercise. Although it is an effective way to consume fat, long-term aerobic exercise consumes not only fat, but also muscle. It has been found that two hours of moderate aerobic exercise can consume 90% of leucine, which is a very important amino acid for muscle growth. Under normal circumstances, normal leucine levels can prevent muscle decomposition caused by excessive exercise.
● Myth 3: Low-intensity aerobic exercise consumes more fat.
Fact: It's not true. The principle of reducing fat is that you consume more calories than you absorb every day, and high-intensity exercise can consume more calories than low-intensity training.
Sports physiologists have found that when the amount of exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the intensity of exercise is higher than 75% of the maximum heart rate, the body will directly use fat, sugar and protein as energy sources. In other words, the harder you practice, the more calories you burn. But for beginners, it is necessary to follow the principle of gradual progress and gradually increase the amount of exercise, so as to effectively improve the cardiopulmonary function and possibly adapt to greater exercise intensity.
● Myth 4: Do aerobic exercise first, and then do strength exercises to become slim.
Fact: In order to consume more calories, aerobic activity needs a certain intensity, and the ideal way is to reach more than 70% of the maximum heart rate. The purpose of strength training is to increase muscles, and the ideal weight is to repeat 6- 12 times in each group in the correct posture.
The wisest thing to do is to do strength exercises after a short warm-up and then do aerobic activities. If you put aerobic exercise in the first place, because it can reduce glycogen reserves and devour your strength, then your weight may not decrease, but will increase. On the contrary, if you do strength exercises first, you will soon reach the required state and get ready for aerobic exercise.
● Myth 5: Do more aerobic exercise for 20 minutes and eat more sweets or other delicious foods.
Fact: If you want to eat more sweets, it won't hurt to extend aerobic exercise time occasionally, but if it becomes a habit, the result will only be harmful. If you often use prolonged exercise as an excuse for overeating, you have actually put yourself in an overtraining situation, so your body has no time to recover from overtraining fatigue.
When the body can't adapt to training, it is very difficult to gain muscle and lose fat. Because overtraining will lead to excessive secretion of catabolic hormones and attach to muscles, making it impossible to synthesize them. Therefore, people who often overeat in one meal should slightly increase their intensity in the next aerobic training, or reduce their calorie intake in the next meal.
● Myth 6: Doing a lot of aerobic and light strength exercises will help reduce the unsatisfactory body fat level while maintaining muscles.
Fact: Body fat test can show the ratio of fat to other body tissues (muscles, bones, etc.). ) One of the keys to losing fat is to have more muscles. Indeed, there are only two ways to improve a depressed figure, and that is to lose as much fat as possible and build as many muscles as possible.
People who choose aerobic exercise can certainly achieve the goal of reducing fat, but when they do excessive aerobic exercise, lose strength exercises or do light strength exercises, it is absolutely not enough to maintain muscle mass. If the total muscle mass decreases, the metabolic rate at rest will decrease and the body fat rate will increase. To change the ratio of fat to muscle, it is necessary to develop and maintain the total muscle mass with relatively heavy strength. After strength exercise, do moderate to high-intensity aerobic exercise.
● Myth 7: Eat a healthy meal to increase energy before going to the gym for aerobic exercise.
Fact: What you eat before exercise depends on how long you exercise after dinner. If your goal is to lose fat, it is best to eat a balanced meal three hours before exercise; If you want to eat 1.5 to 2 hours before aerobic exercise, you should reduce your appetite. If you want to do aerobic exercise within 1 hour, don't eat carbohydrates. The reason is this: after aerobic exercise 10-20 minutes, the body begins to consume fat (mainly). Whether your body can effectively consume fat as fuel depends on the glucose content in your blood. Obviously, if you consume high-carbon hydration products, your blood sugar level will be high, and glucose can delay your body's consumption of fat as fuel.
● Myth 8: Low-intensity aerobic exercise can not only consume fat, but also benefit heart health.
Fact: The American Heart Association points out that aerobic exercise with a maximum heart rate of 50-75% for at least 30 minutes three to four times a week is most beneficial to the heart. It will actively improve cardiovascular system and cardiopulmonary function, and significantly reduce the risk of related diseases. The American Heart Association suggests that beginners' exercise heart rate should be 50% of the maximum heart rate, and the intensity will gradually increase to 75% of the maximum heart rate after a few weeks. In short, the greater the training intensity. The more you can keep in shape. Because the heart, like other parts, is also a muscle, and it needs intensive practice!
Confusion of aerobic exercise:
Exercise consumes a lot of oxygen. At this time, the heart beats faster, the blood flow speeds up, and the cells get overloaded oxygen supply. But the oxygen supply capacity of the heart is not omnipotent, it can only deliver oxygen from the lungs. The lungs inhale oxygen through breathing, but the increase of breathing frequency is limited, not infinite (the number of breaths per minute cannot increase indefinitely). So once you exercise, the supply of oxygen can't be solved from the source, and finally the muscle cells that consume oxygen are often anoxic. Lactic acid will be produced after hypoxia (instead of carbon dioxide without hypoxia), which makes us feel sore and sleepy. The idea of aerobic exercise is good, but the key problem is how to ensure that enough oxygen can be provided during exercise. Often lack of oxygen when exercising, lack of oxygen when exercising, and lack of oxygen when exercising. Of course, it doesn't include blinking. It doesn't have any exercise significance. Is a theory without practical guiding significance useful?