There are a lot of non-exercisers who may not realize that different exercises are divided into aerobic and anaerobic exercises. For example, running, swimming, jumping rope and other sports are known as aerobic exercise. And some movements, such as lifting dumbbells, plank support, yoga, etc., are anaerobic exercises. I'll give you a generalization, what are the aerobic exercises? What is good about aerobic exercise? Aerobic exercise need to do how long?
What are the aerobic exercises
Aerobic exercise is worth some rhythmic exercise, and exercise time more than 15 minutes or more, the intensity of aerobic exercise will be in the medium or medium or more, such a degree is called aerobic exercise. The measure of aerobic exercise is to look at the heart rate, the heart rate remains at 150 beats / minute of exercise, is belong to aerobic exercise.
Aerobic exercise includes swimming, jogging, cycling, jumping rope, squatting, waist movement, stair climbing, running, climbing, etc., which can not be too fast to climb stairs and running, otherwise it becomes anaerobic exercise. Here are 3 aerobic sports with better fitness effect.
Swimming. Swimming is a full-body aerobic exercise, want to lose the body's sticker cellulite, MM can go swimming more oh.
Jogging. I recommend that we can lose weight through the form of jogging, in fact, jogging is more able to achieve the effect of slimming than fast running. But the premise is not too slow, fast running will consume the body's sugar, while jogging can burn fat. Of course to achieve a certain time.
Treadmill. Small weekend you may also want to be in a quiet place and beloved TA pedal bicycle, this method can also exercise it, can prevent the knee because of long time no exercise and wear and tear.
What's good about aerobic exercise
If you can stick to an hour of aerobic exercise every day. The body will become healthier. Those who want to lose weight should do aerobic exercise at least four times a week. Anaerobic exercise usually occurs the next day in the body thighs, arms and other parts of the soreness and discomfort. This is usually less likely to happen with aerobic exercise, which is one of the benefits of aerobic exercise.
Aerobic exercise can help lose weight, swimming, jogging, these exercises not only fitness, but also help burn fat. Swimming, it is a whole body aerobic exercise, can improve the flexibility and agility of the body, but also make the skin firm, but but the lung function is not good MM is exempted.
The intensity of aerobic exercise is relatively mild, it requires the participation of oxygen, the body consumes mainly energy is carbohydrates and fat, can prevent osteoporosis, but also regulate the psychological and mental state. Tantalizingly, aerobic exercise raises your heart rate and can make your heart stronger yet.
How long does aerobic exercise take
Aerobic exercise is done in an environment with plenty of oxygen, and older grandparents can also do some aerobic exercise to exercise their bodies. Aerobic exercise has many benefits, but if the exercise time is not long, the effect of exercise will not be very obvious. So how long do you need to do aerobic exercise to have an effect?
Do aerobic exercise need to exercise to the whole body, and each exercise time to keep in more than 20 minutes, in addition to exercise after the respiratory rate to meet the standard. So the big mom's square dance is considered aerobic exercise? It is estimated that the big moms will not dance to stick to 20 minutes, there will be a pause in the middle, so don't think about cheating yourself, mixing in the big moms in the square dance even if the two.
Do aerobic exercise the whole body to move it, hands and feet are used, sauce purple effect will be more obvious Oh. Generally speaking, after doing aerobic exercise will gasp, but not the kind of breathless feeling even if the standard.
But in fact, the problem is not aerobic exercise has no effect, but how we should stick to it. You can listen to a song while exercising, or find someone to supervise you, or maybe pair exercise with whatever you like to do, so that the process of exercising becomes quite fun, which makes it more likely that you'll stick with it.
Precautions for doing aerobics
Whether it's aerobics or other sports, it's important to warm up before you start exercising, or you might strain your muscles, especially if you've forgotten what time your last exercise was.
In addition, don't eat before you start doing aerobics, but don't go on an empty stomach, either.
Can not do aerobic exercise on an empty stomach or full stomach. Want to lose weight, but also to do aerobic exercise scientifically. You can't eat two hours before you start exercising, but you can't do it on an empty stomach either, and doing it on an empty stomach will make your body weaker.
Aerobic exercise is not the more the better. In fact, no matter what kind of exercise, exercise time is too long, although the effect of weight loss, but this is more harmful to the body, after which the whole body may be sore.
You can't fish for three days and sunshine for two days. Want to have a better weight loss effect, can not be in a good mood to do a bad mood not to do. In addition, do not eat too many sweets, diet should be good, avoid high-calorie food intake.
Difference between aerobic exercise and anaerobic exercise
Aerobic exercise can help you KO sticker cellulite, but it is better than anaerobic exercise for weight loss? Anaerobic exercise is actually the human body in a short period of time to do some high-speed, strenuous exercise, usually after doing anaerobic exercise will be muscle soreness. In contrast, perhaps you are more inclined to aerobic exercise, right? But in fact, anaerobic exercise is more suitable for young people to do, while aerobic exercise is suitable for older elders to do.
So which exercise is better for weight loss?
It is understood that the same exercise time, weight loss is more efficient is high-intensity anaerobic exercise. Because after anaerobic exercise stops, the body consumes much more energy than after aerobic exercise stops.
If you want to lose weight in the short term, anaerobic exercise is more suitable for you. But in fact, the two kinds of exercise ride together, the exercise effect is better, after all, anaerobic exercise is more intense, bring more stimulation to the body. But anaerobic exercise is accompanied by muscle soreness, of course, practiced habit, the body will adapt well.
Aerobic exercise a few times a week
Exercise is a wonderful thing, you do less, it does not have the slightest effect on weight loss; you do more, the body began to eat. So aerobic exercise is suitable to do a few times a week? This exercise frequency you must remember!
The number of aerobic exercise to 2 to 5 times a week is appropriate, with the purpose of weight loss MM may wish to do 5 times a week. The beginning of the movement of MM may be a little hard, may wish to reduce the number of movements, such as sports gradually into the state, and then gradually increase the number of movements. However, the amount of exercise should be appropriate to the limits of the body can withstand, if the amount of exercise is too large, the body will appear a series of uncomfortable reactions, such as fatigue, insomnia, excessive body aches and pains. The tired body state is easy for MM to slacken on their own requirements, resulting in halfway results. Think about those in front of you hanging around to harvest the male god's slim body, you still bite the bullet first to slim down the body type before you say it!