What are the types of aerobic exercise
What are the types of aerobic exercise, we know that daily do some aerobic exercise on the health benefits are very much, and the types of aerobic exercise is very much, but still some people do not understand what are the aerobic exercise. The following is an introduction to what kinds of aerobic exercise!
1, swimming
sports advantages: swimming is to overcome the resistance of the water rather than overcoming gravity, muscles and joints are not easy to damage, can effectively protect the knee joints; cold-water environment sports, calorie consumption, with diet, belonging to the weight loss effect is remarkable! The first thing you need to do is to get a good deal on your own.
Suitable for people who have damaged their knee joints, are severely overweight, or are trying to lose weight, or are looking for a way to improve their health.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Calorie consumption: about 650 kcal/hour
2, jogging
Exercise advantages: Improve the quality of sleep, through the running, the brain's supply of blood, the supply of oxygen can be increased by 20%, so that the quality of sleep at night will be the same.
"Ventilation" effect, in the process of running, the capacity of the lungs on average from 5.8 liters to 6.2 liters, at the same time, the amount of oxygen carried in the blood will be greatly increased;
Protection of the heart, heartbeat, blood pressure and the elasticity of the blood vessel wall will be with the elevated; decompression, jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release substances that make people relaxed.
Suitable people: want to lose weight, need to relieve stress, relieve sub-health, and prevent cardiovascular disease.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Calorie consumption: about 650 kcal/hour
3, Taekwondo
Sports Advantages: Favorable to reduce fat, increase muscle, so the body to become lightweight and agile; confrontation movement, increase body flexibility and coordination; due to taekwondo's power part lies in the waist, so the effect of thin waist is the most obvious.
Suitable for people: office sedentary people, want to thin waist MM.
Exercise cycle: 2 ~ 3 times a week, each 1 ~ 2 hours.
Calorie consumption: about 700 kcal/hour
4, tennis
Sports advantages: playing tennis looks like a hand, in fact, is to use the core strength of the waist and abdomen and so on to play, especially on the increase of waist and abdominal power very The aesthetics and rhythm, playing tennis does not require much strength, but can develop a sense of rhythm and coordination of the body.
Suitable for people: weight loss and body building, tennis enthusiasts.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Calorie consumption: about 560 kcal/hour
5, bicycle
Exercise advantages: Preventing the brain from aging, improve the sensitivity of the nervous system; improve cardiorespiratory function, exercise lower limb muscle strength and enhance the endurance of the whole body.
Cycling has the same effect on the endurance of internal organs as swimming and running. Bicycle can also be thin, is a cycle of aerobic exercise, calorie consumption is more. It has a good exercise and rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Suitable for people: Knee damage, serious overweight, cervical spondylosis and lumbar disc herniation community.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Calorie consumption: about 420 kcal/hour
What are the types of aerobic exercise2What is aerobic exercise?
The so-called aerobic exercise is that people need a full supply of oxygen when exercising, and during exercise, the body's inhalation of oxygen can reach a physiological balance, so that there is enough room for oxygen to be transported to the tissue cells to burn body fat, sugar and protein, and this kind of exercise is known as aerobic exercise.
Simply put aerobic exercise requires breathing a lot of air, and generally the intensity of the exercise is not dispersed too high, which can enhance lung capacity and heart function.
The role of aerobic exercise
Aerobic exercise can help metabolize the body's fat, sugar, improve and enhance the body's cardiorespiratory function, to prevent osteoporosis, and to regulate the psychological and mental state.
Aerobic exercise is currently the most mainstream form of exercise, if you want to exercise to lose weight or enhance their own resistance, then you need to aerobic exercise to achieve the purpose.
What are the aerobic exercises?
Since aerobic exercise is the mainstream way of exercise, then people can choose which aerobic exercise, many people now do not distinguish between what aerobic exercise, recommended as follows:
1, jogging:
Jogging is a more esteemed aerobic exercise, which can improve the body's Metabolism, promote the circulation of blood throughout the body, help to strengthen the resistance, adhere to maintain a few days a week jogging exercise, so that the health is very beneficial.
2, walking:
We walk every day, in fact, walking is also a good aerobic exercise, simple and brutal but also low-cost, every day a few more steps on the body is always no harm.
3, skating:
Skating is a very interesting recreational sports, fun and exercise, suitable for young people, there is an opportunity or interested in the daily may wish to skate more is also good.
4, cycling:
Many people ignore cycling, in fact, this is also in the movement, but the movement mainly rely on the foot force, is more interesting aerobic exercise.
5, fitness dance:
Square dance has been the big mom and dad every day must jump, not only entertainment, but also exercise, is the old and young sports.
6, basketball:
Many people mistakenly think that basketball is anaerobic exercise, in fact, it is aerobic exercise, weight loss is very good, is fat boys can try to lose weight sports.
What are the skills of aerobic exercise
1, test the intensity of exercise before exercise.
Aerobic exercise exercise intensity by the maximum exercise heart rate and heart rate training band, heart rate training band that is the appropriate exercise intensity under the reasonable heart rate range.
Calculation of maximum heart rate: 220 minus age;
Calculation formula for heart rate training band: 60% to 85% of the maximum heart rate.
Such as a 40-year-old person aerobic exercise when the maximum heart rate is: 220-40 = 180 (beats / min), and this person's heartbeat training band should be 180 × (0.6-0.85) = 108-153 (beats / min).
2. Self-measurement of exercise intensity during exercise.
"Talk to yourself" when you exercise, if you can say complete sentences with a normal rhythm, and can keep breathing smoothly, that is in the state of aerobic exercise, if panting means that the body lacks oxygen, you should slow down.
3. Monitor your heart rate by checking your pulse after exercise.
Exercise a stop immediately check the pulse, generally check the pulse time of 6 or 10 seconds, and then the number of times the pulse check were multiplied by 10 or 6, can be derived from the number of heart rate per minute. If the measured heart rate is lower or higher than the heart rate training band, then the intensity of aerobic exercise should be adjusted.
4. Do not exercise with people who are more athletic than yourself.
The intensity of exercise varies from person to person, and if you insist on being on par with others, often people are doing aerobic exercise and you are doing anaerobic exercise.
5. The more you work out each week, the better, otherwise the less fat you burn.
Aerobic workouts are good for 6 times a week, not less than 5 times a week if you are aiming for weight loss.
If walking and other low-intensity aerobic exercise, the daily exercise time should not be less than 1 hour; if you participate in running for the goal of weight loss, the daily exercise time should not be less than 30 minutes. A workout should not be fast and slow, moving and stopping, and the entire workout should be at a constant speed.
6, never exercise people and obese people, the best time to exercise should be selected in 30-60 minutes.
After three meals can be, but do not choose before meals, otherwise it is easy to feel hungry. If you feel hungry during exercise, you have to eat something, you can eat some fruit or drink some low-fat milk, soy milk and other drinks to prevent hypoglycemia.
7, can not be used to extend each exercise time to reduce the frequency of exercise.
Too little exercise is not conducive to the establishment of intramuscular fat-burning system, can not be fat-burning enzymes are fully active. The ability to burn fat is not gained in a single day, and it is easy to damage the body by working out for long periods of time at a time.
8. Don't exercise for the sake of exercising.
When the body is sick, such as colds, fever hard to insist on exercise, the sick body often does not do aerobic exercise, and the body is very unfavorable.
At this point, you should stop exercising and rest fully. The first thing you need to do is to get a good dose of the same thing you've been doing for the past few years. And any busy work, heavy household chores, social activities are not a reason to stop exercising.
9, jogging can not lack a pair of professional running shoes.
Using sneakers or general sports shoes instead of running shoes will only increase the chance of ankle and knee injuries. Professional running shoes are designed to be lightweight and have a flexible sole that cushions the shoe while running, it makes the process of exercising easy and comfortable, and it is vital in preventing physical injuries.
10, as long as the air quality is good, choose indoor and outdoor sports can be.
Outdoor exercise is best done on flat, hard surfaces. If running on the land or grass will greatly increase the resistance of the movement, so that the intensity of the movement increases a lot. Running on uneven or by rocks can easily cause unnecessary injuries such as falls and broken feet.