What is aerobic exercise? Teach you 5 real aerobic exercises

　　Everyone takes exercise for granted, but do you know aerobic exercise? Do you understand the benefits of aerobic exercise? Aerobic exercise is the standard heart rate At the same time, it can also help you lose weight. It is suitable for people who sit in the office for a long time and those who want to slim down their waists. Let the editor take you to truly understand what aerobic exercise is.~

　　what is aerobic exercise

　　For aerobic exercise, it has a certain measurement. The standard it measures is heart rate. During exercise, the heart rate needs to be 150 beats per minute for aerobic exercise, so the blood will provide enough oxygen to the myocardium. For this reason, aerobic exercise is characterized by rhythm, low intensity requirements, and relatively long duration.

　　request every time exercise The time should be no less than 30 minutes, 3 to 5 times a week. This kind of exercise can fully burn (i.e. oxidize) the sugar in the body with oxygen, and can also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental status. It is the main form of exercise for 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 aerobic exercises?

　　1. Taekwondo

　　Sports advantages

　　Taekwondo exercise can help build muscle, which not only helps eliminate fat but also makes the body more agile and lighter； Taekwondo is a confrontational sport. Multiple exercises can help increase the body's flexibility and coordination. ； Because the main moving parts of Taekwondo are in the waist, the effect of slimming the waist is particularly obvious.

　　Suitable crowd

　　People who sit for a long time in the office and want to slim down their waist.

　　Movement cycle

　　2 to 3 times a week, 1 to 2 hours each time. Calorie consumption, about 700 kcal/hour.

　　2. Swimming

　　Sports advantages

　　Swimming is a sport that can overcome the resistance of water. It is not a sport that has to overcome gravity. Muscles and joints are not easily damaged during swimming, and it can effectively protect the body's knees and joints. Exercise in a cold water swimming pool consumes a lot of calories. Coupled with a slight diet, it is an exercise with particularly obvious weight loss effects.

　　Suitable crowd

　　People who have damaged knee joints; are seriously overweight; lose weight; and improve their physical fitness.

　　Movement cycle

　　3 to 4 times a week, 30 to 60 minutes each time. Calorie consumption, about 650 kcal/hour.

　　3. Jogging

　　Sports advantages

　　Improve the quality of sleep. By running, the blood and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved.； “"Ventilation" effect. During running, the capacity of the lungs increases from 5.8 liters to 6.2 liters on average. At the same time, the amount of oxygen carried in the blood will also be greatly increased; protecting the heart, heartbeat, blood pressure, and the elasticity of the blood vessel walls will also increase. ； To relieve stress, jogging can inhibit the secretion of adrenaline and cortisol, two stress-causing hormones, and release substances that make people relax.

　　Suitable crowd

　　If you want to lose weight, you need to relieve stress and relieve stress. healthy , and prevent cardiovascular disease ethnic group.

　　Movement cycle

　　3 to 4 times a week, 40 to 60 minutes each time. Calorie consumption, about 650 kcal/hour.

　　4. Tennis

　　Sports advantages

　　Playing tennis looks like you are playing with your hands, but in fact you are playing with core strength such as the waist and abdomen. It is especially necessary to increase the strength of the waist and abdomen. Pay attention to beauty and rhythm. Playing tennis does not require much effort, but it can cultivate the rhythm of movements and body coordination.

　　Suitable crowd

　　Weight loss and body shaping people, tennis enthusiasts.

　　Movement cycle

　　3 to 4 times a week, 40 to 60 minutes each time. Calorie consumption, about 560 kcal/hour.

　　5. Bicycle

　　Sports advantages

　　Prevent brain aging and improve nerve System sensitivity； Improve cardiopulmonary function, exercise lower limb muscle strength and enhance body endurance. Cycling has the same endurance-building effect on your internal organs as swimming and running. Cycling can also help you lose weight. It is a periodic aerobic exercise and consumes more calories. It has good exercise and rehabilitation effects on cervical spondylosis, lumbar disc herniation, etc.

　　Suitable crowd

　　People with damaged knee joints, serious overweight, cervical spondylosis and lumbar disc herniation.

　　Movement cycle

　　3 to 4 times a week, 40 to 60 minutes each time. Calorie consumption, about 420 kcal/hour.

　　Benefits of aerobic exercise

　　The purpose of aerobic exercise is to build cardiorespiratory endurance. During exercise, due to muscle contraction, a large amount of nutrients and oxygen are required. The number of heart contractions increases, and the amount of blood sent out per pressure is greater than usual. At the same time, the demand for oxygen also increases, the number of breaths is greater than normal, and the degree of contraction of the lungs is also greater. Therefore, when exercise continues and muscles contract for a long time, the heart and lungs must work hard to supply oxygen to the muscles and transport waste products from the muscles. This continuous demand can improve cardiopulmonary endurance. When cardiorespiratory endurance increases, the body can engage in exercise for longer periods of time or at higher intensity, and is less prone to fatigue.

　　The combustion of gasoline cannot be separated from oxygen, so we can also call the work of the engine aerobic exercise. Similarly, humans also need to burn fuel during exercise. Human "fuels" are sugars, proteins and fats. These "fuels" of humans are stored in the cells of the human body. When you exercise, these "fuels" will be consumed to obtain power.

　　Just like engines burning gasoline, humans also need oxygen to support combustion when burning "fuel" (ie, oxidation). People breathe heavily when exercising, allowing oxygen in the air to enter the blood circulation system through the alveoli, and then flow to tissue cells throughout the body as the arterial blood flows. This is a long process.

　　Aerobic exercise preparation

　　1. Eat foods rich in amino acids. While fat is being burned, muscles will tighten and become sore. Eating amino acid-rich foods like seafood rice balls or mapo tofu before exercise can better relieve muscle soreness and stiffness.

　　2. Drink a hot drink before exercising. It can effectively promote metabolism, warm up the body in advance, and achieve the best results in the shortest exercise time.

　　3. Relaxation exercises should be performed after exercise.

　　4. It is recommended to take oxygen-carrying tablets before or after exercise to ensure aerobic exercise and avoid the discomfort caused by hypoxia.

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