Aerobic exercise tips, the body is the foundation of our life, and exercise can also help us get rid of fat. Aerobic exercise is a very simple exercise and is good for our health. Aerobic exercise is something we often do. Now I'd like to share with you some tips and techniques of aerobic exercise. I hope it works for you!

Aerobic exercise tips 1 1. Test 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, the maximum heart rate of a 40-year-old person during aerobic exercise is: 220-40= 180 (times/minute), and this person's heartbeat training area should be180× (0.6-0.85) =108-1.

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 for checking the pulse is 6 or 10 second, and then the number of checked pulses is multiplied by 10 or 6 respectively. 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.

The more times you exercise every week, the better, otherwise you will burn less fat. Aerobic exercise should be 6 times a week, and if the purpose is to lose weight, it should not be less than 5 times a week. If you do low-intensity aerobic exercise such as walking, the daily exercise time should not be less than 1 hour; If you run with the goal of losing weight, you should exercise for at least 30 minutes every day. An exercise should not be fast, slow or stop, and the whole exercise should be at a constant speed.

6. For people who have never exercised and obese people, the best time for exercise should be 30-60 minutes. You can eat after three meals, but don't choose before meals, or you will get hungry easily. If you feel hungry during exercise, you should eat something. You can eat some fruits or drink low-fat milk, soy milk and other drinks to prevent hypoglycemia.

7. It is not allowed to extend each exercise time to reduce the exercise frequency. Too little exercise frequency is not conducive to the establishment of intramuscular fat burning system, and lipase can not give full play to its activity. The burning ability of fat is not available in a day, and long-term exercise is easy to damage the body.

8. Don't exercise for the sake of exercise. When you are sick, such as a cold or a fever, you must keep exercising. Sick bodies often do not do aerobic exercise, which is very bad for their health. At this time, you should stop exercising and have a good rest. When you suffer from severe insomnia and general fatigue, it is not suitable for exercise. And any busy work, heavy housework and social activities are not the right reasons to stop exercising.

9. Jogging requires a pair of professional running shoes. Replacing running shoes with sneakers or ordinary sneakers will only increase the chances of ankle and knee injuries. Professional running shoes are light in design, and the soles have good elasticity, which can play a buffering role when running. It can make the exercise process easy and free, and it is also important to prevent physical injury.

10, as long as the air quality is good, indoor and outdoor sports can be selected. It is best to choose a flat hard ground for outdoor sports. If you run on land or grass, it will greatly increase the resistance and intensity of exercise. Running in uneven or rocky places is easy to cause unnecessary injuries such as falling and spraining ankles.

Aerobic exercise tips 2 What is aerobic exercise?

No. 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.

Second, swimming.

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 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.

Third, jogging.

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, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity 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.