1. Jogging

Jogging can improve the quality of sleep. By 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, in the process of running, the average vital capacity increased from 5.8 liters to 6.2 liters, at the same time, the oxygen carrying capacity in the blood will also be greatly increased.

2. Cycling

At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect.

swim

Swimming is very effective in improving heart and lung function, but many people can't swim well, so they can take a walk in the swimming pool instead, which is very effective in 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.

4. Bicycle

Prevent brain aging and improve 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.

rope skipping

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.

Extended data:

Benefits of aerobic exercise:

1, the effect on metabolism

Physical exercise can promote the absorption and utilization of sugar by tissues and cells in the body, and increase the storage of glycogen in the liver and muscles. Physical exercise can also improve the body's ability to regulate glucose metabolism. For example, under the influence of long-term physical exercise, glucagon secretion shows adaptation to exercise, that is, under the same exercise intensity, glucagon secretion decreases.

Fat is an energy substance with high content in human body. When it is oxidized and decomposed in the body, it will release about twice as much energy as the same amount of sugar or protein. Long-term physical exercise can improve the body's ability to use fat and provide more energy sources for the body to engage in various activities.

2. Influence on the motion system

Regular exercise can maintain the normal tension of muscles, stimulate bone tissue through muscle activity, promote the storage of calcium in bones, prevent osteoporosis, and maintain the flexibility of joints and the elasticity of ligaments. Exercise can enhance the accuracy and coordination of the movement system, maintain the flexibility of hands and feet, and enable people to easily and methodically complete various complex movements.

3. Effects on cardiovascular system

Proper exercise is the only way to keep your heart healthy. Regular exercise can slow down the heart rate during rest and exercise, greatly reduce the working time of the heart, increase the heart function, keep the coronary blood flow unobstructed, better supply the nutrients needed by the myocardium, and reduce the risk of heart disease.

References:

People's Network-How much do you know about aerobic exercise? Five kinds of aerobic exercises help you lose weight