Classification of aerobic exercise
Aerobic exercise is worthy of some rhythmic exercise, and exercise time more than 15 minutes or more, aerobic exercise will be in the medium or medium intensity, 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, stepping on a bicycle, 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 exercises 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.
Pedal cycling. 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 is 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 carbohydrate and fat, can prevent osteoporosis, but also can regulate the psychological and mental state. The most attractive thing is that aerobic exercise can increase your heart rate, can make your heart stronger it.
How long to do aerobic exercise
Aerobic exercise is performed in an oxygen-rich environment, 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 adhere 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 will also become quite interesting, so that it is more likely to stick to the exercise.
Doing aerobic exercise precautions
Whether aerobic exercise or other sports, before you start to exercise to do a good job warming up, or may strain the muscle it, especially those who have forgotten what time the last exercise MM. in addition to do aerobic exercise before do not eat, but also can not be empty stomach.
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 much sweets, diet should be good, avoid high-calorie food intake.
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