What are the main aerobic exercises? Nowadays, many people pay attention to health preservation and insist on getting up every morning to exercise. Once, I went climbing with my friends very early. When I got there, I found many climbers, and some even came down from the top of the mountain. Some aunts and grandfathers told us that they go climbing early every morning, and now they are in good health. So what are the aerobic exercises?
What are the main aerobic exercises? 1 According to sports, aerobic exercise can be divided into the following physical categories: walking, jogging (including outdoor and indoor treadmills), skipping rope, mountaineering, hiking, cycling, swimming, boating, etc.
Performance: Dance and other group dances (including ballroom dancing, ballroom dancing, disco, etc. ), Sherbin, aerobics, yangko, fan dance;
Wushu: Tai Ji Chuan, Taiji Sword, Bagua Boxing, etc.
Strength endurance: push-ups, sit-ups, push-ups, light equipment (such as dumbbells) exercises, and various lightweight and repetitive strength exercises on the combined equipment in the gym; Ball games: table tennis, badminton, tennis, balloon volleyball, golf, billiards, gateball and bowling;
Others: kicking shuttlecock, shaking diabolo, flying kites, fishing, qigong, yoga.
Aerobic exercise ranking
First place: Taekwondo sports advantages: it is conducive to reducing fat, increasing muscles and 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. Suitable for people: sedentary people in the office, people who want to lose weight. Exercise cycle: 2~3 times a week, each time 1~2 hours. Heat consumption: about 700 calories/hour.
Second place: swimming sports advantages: swimming is to overcome the resistance of water rather than gravity, muscles and joints are not easy to be damaged, and can effectively protect the knee joint; Exercise under cold water relief, high calorie consumption, combined with dieting, is an exercise with remarkable weight loss effect. Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group. Exercise cycle: 3~4 times a week, 30~60 minutes each time. Heat consumption: about 650 calories/hour.
This is the answer about aerobic exercise. You got it? I want to add here that jogging is also one of aerobic exercises, so are tennis and cycling. Everyone should pay attention to the reasonable collocation of diet during exercise, don't overeat and arrange exercise time reasonably. I wish everyone good health.
What are the main sports of aerobic exercise? Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance.
Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.
Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time;
So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week.
This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness.
Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.
What are the aerobic exercises?
1, Taekwondo
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.
Suitable for people: sedentary people in the office, want thin waist mm.
Exercise cycle: 2~3 times a week, each time 1~2 hours.
Heat consumption: about 700 calories/hour.
Step 2 swim
Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Heat consumption: about 650 calories/hour.
Step 3 jog
Benefits of exercise: improve the quality of sleep. Through 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, during running, the average vital capacity increased from 5.8 liters to 6.2 liters.
At the same time, the amount of oxygen carried in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.
Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 650 calories/hour.
4. Tennis
Sports advantage: tennis seems to be played by hand, but it is actually played with core strength such as waist and abdomen, especially to increase waist and abdomen strength. Pay attention to beauty and rhythm. Playing tennis does not require much effort, but it can cultivate a sense of rhythm and physical coordination.
Suitable for people: people who lose weight and keep fit, tennis lovers.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 560 calories/hour.
What are the main sports of aerobic exercise? Aerobic exercise is our first choice for slimming.
Aerobic exercise means that we exercise with sufficient oxygen, because the main energy of physical exercise comes from the oxidation of sugar and fat in the body. Generally, aerobic exercise is low-intensity and long-term exercise.
Our common aerobic exercise is generally: walking, jogging, climbing, swimming, cycling, aerobics, yoga and so on. Usually aerobic exercise will consume body fat, which is conducive to exercise to lose weight.
It is best to suit myself, so how can I choose the aerobic exercise that suits me?
1, the preferred exercise mode for all ages, choose a gentle road, the speed is 120 steps for one minute, and the exercise time increases from 20 minutes.
2. It helps to improve human respiration, cardiovascular function and leg muscles, so that the muscles and ligaments of waist, back, neck and upper limbs can be effectively exercised. Old people, overweight people, patients with knee joint diseases and heart diseases should not choose mountaineering as a fitness method.
3. Running is the best way to exercise human heart and lung function, which can effectively promote the development and enhancement of various systems of the body and exercise the will. Walk and run alternately in the first three or four weeks, and then gradually increase the running time.
4. Improve the function of human respiratory system. Because swimming doesn't carry a load, it is most suitable for joint disease patients to exercise, and it is also ideal for osteoporosis or pregnant women.
5. Cycling regularly can exercise heart function, increase vital capacity, and also enhance leg muscle strength, with little damage to knee joint, which is suitable for people with heavy weight and joint movement disorder.