What are the benefits of aerobic exercise

What are the benefits of aerobic exercise

What are the benefits of aerobic exercise? Exercise is the basic way to keep healthy. In our daily exercise, different people should arrange exercise time according to their living habits. If they want to exercise themselves, they can consider this exercise. What are the benefits of aerobic exercise?

What are the benefits of aerobic exercise 1 1, preventing osteoporosis?

This kind of exercise, oxygen can fully ferment the sugar in the body, 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. So, if you are overweight and want to lose weight through exercise, I suggest you choose aerobic exercise, such as jogging and cycling. These exercises can not only play a good role in consuming body fat, but also be simple and easy to do.

2. The purpose of aerobic exercise is to enhance cardiopulmonary endurance.

During exercise, because muscle contraction needs a lot of nutrition and oxygen, the number of heart contractions increases, and the amount of blood pumped out each time is more than usual. At the same time, the demand for oxygen has also increased, the number of breaths is more than normal, and the degree of lung expansion is also greater. Therefore, when the exercise continues and the muscles contract for a long time, the heart and lungs must strive to provide oxygen to the muscles and take away the waste in the muscles. And this constant demand can improve the endurance of the heart and lungs. With the increase of cardiopulmonary endurance, the body can engage in longer or higher-intensity exercise, and it is less likely to get tired.

3. Long-term aerobic exercise can increase the amount of hemoglobin in the body.

Improve the body's resistance, anti-aging, enhance the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. If dieters combine aerobic exercise with reasonable food arrangement, not only can they lose weight successfully, but their weight will also be consolidated. Aerobic exercise is also very beneficial to mental workers. In addition, aerobic exercise can also restore physical fitness.

Step 4 burn body fat

Patients with type II diabetes, obesity and fatty liver must do aerobic exercise. People with arrhythmia and arteriosclerosis of the heart and brain, and the elderly should also do aerobic exercise.

What are the benefits of aerobic exercise? Five kinds of aerobic exercises that can help you to get in shape easily.

1, load walking

American fitness instructors say that wearing a weight-bearing vest when jogging can help you burn 10% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. The fitness instructor said that the effect of the weight-bearing vest is better than that of tying sandbags on the legs or lifting dumbbells in the hands, which is beneficial to the bodybuilder to control his body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although their weight is only 0. 5 kg, but it can help you burn 20 ~ 25% more calories without any side effects.

Calories burned by running for 30 minutes: 883 joules.

The calories consumed by wearing a weight-bearing vest for 30 minutes: 97 1 coke.

The calories consumed by walking with a long pole for 30 minutes: 1059 coke.

Step 2 swim

Swimming is also an aerobic exercise, and it consumes no less energy than running. Swimming is one of the most effective ways to lose weight. When swimming, you need to exercise all your muscles, which is very effective in improving our cardiopulmonary function. But many people are not good at swimming, so they can use it instead in the swimming pool, which is very effective for 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.

3. Running/brisk walking

Indoor running will be limited by the environment, and it is not bad to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

Choose one or several aerobic exercises that you like and can do, and lose weight step by step, and you will be surprised.

Aerobic exercise is recognized as the best way to lose weight healthily. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. Aerobic exercise has a very good effect on improving heart and lung function and reducing fat for everyone. Everyone should choose the type of aerobic exercise according to their own sports interests, and pay attention to several key points of aerobic weight loss, so as to design an aerobic exercise prescription for themselves, because only they know the body best.

4. Easy aerobic exercise to lose weight

Because everyone's physique is different, effective aerobic exercise is also different, so it is necessary to exercise reasonably and master the time and intensity of aerobic exercise to lose weight. If you want to achieve a good weight loss effect, then you can master the strong and weak rhythm in half an hour of aerobic exercise, that is, add a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. The American doctor pointed out: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level."

5. Push hard with one leg when riding a bike.

When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes. New york Fitness Education Manager said that this kind of one-legged pedaling exercise can help you burn 20% more calories.

Heat consumption on a scooter for 30 minutes: 950 joules.

Heat consumption after 30 minutes of hard intermittent exercise on one leg: 1 138 cola.

Attention should be paid to aerobic exercise.

Exercise is good for health, but the wrong method is easy to backfire. When doing aerobic exercise, we should pay attention to the following points:

1. Patients with a history of diseases that are not suitable for jogging, such as heart disease and hypertension, can start aerobic exercise only after being examined by a doctor and under the guidance of a doctor.

2, step by step: according to your own situation, slowly increase the amount of exercise. Especially at the beginning, don't ask yourself to reach Grade 4 or Grade 5 at once, and don't ask yourself to reach 30 minutes of exercise every week in the first 16 week. Let the body have a stage of re-adaptation and recovery.

Never neglect the warm-up exercise. Before we do aerobic exercise, we must do a good job of warm-up, count the intensity and time of warm-up, and the purpose of warm-up exercise is to avoid injury to our muscles and joints.

4. Don't be overworked during exercise: excessive exercise will cause excessive fatigue, so you should make adjustments and rest at this time. Otherwise, excessive fatigue will be counterproductive and increase the burden on the body.

5. There should be a relaxation stage after exercise: you can't stop immediately after exercise, but there should be a finishing and relaxation stage. Experiments have proved that it is easy to be unconscious when you stop exercising immediately or enter the greenhouse (or steam room). The United States has also had a painful lesson, which we should remember.

6. Perseverance: If you can't persist in aerobic exercise, it will be difficult to achieve the intended effect. Americans even think that if you can't keep exercising, you might as well not exercise. Aerobic exercise requires 4-6 times a week, at least 4 times a week. If it is lower than this standard, the effect of exercise will not be achieved.

There are many options for aerobic exercise. If you want to do aerobic exercise for a long time, you can choose one or more exercises that suit your body and you like. Don't be impatient when doing aerobic exercise, the time and intensity of exercise should be appropriately increased, and finally it is necessary to persevere!