Common aerobic exercises include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, fitness dancing, skipping rope/doing rhythmic exercises, basketball, football and other ball games.

Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration. Compared with explosive anaerobic exercise such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a kind of continuous exercise, lasting more than 30 minutes, which has spare capacity.

Aerobic exercise can achieve the effect of slimming. Walking for half an hour after dinner can adjust the consumption of fat in dinner, and then the consumption of protein.

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The general content of aerobic endurance training: endurance can be divided into strength endurance and speed endurance, which is manifested in maintaining a certain strength, speed, density and intensity in a short actual combat time.

1, hit sandbags. After fully preparing for activities, keep a certain speed and strength, and hit more than 5 groups continuously. 3 minutes for each group.

2.3000 meters to 10000 meters, run 50 meters and jog 50 meters.

3. Keep the heart rate at 150 times per minute, and the load time is more than 30 minutes.

4. Five-kilometer cross-country running. When running, always change your stride and rhythm (changing your stride can exercise different muscle fibers).

5. Skip rope for 3 minutes, rest for 1 minute, and then do the next set of exercises. Do 3 groups for each training. When the trainees feel comfortable with this amount of exercise, they can skip the rest time and jump for 3 minutes in a row.

References:

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