What is aerobic exercise?
1, fast walking or jogging
This is a very common way for us to exercise. Because there are no specific rules and there is no need for special study, it is favored by many people.
When people walk fast, they not only exercise their muscles, but also accelerate blood circulation, increase the oxygen consumption in the body and provide more oxygen. At the same time, it can exercise the pacing power of the heart and increase the capacity of the lungs, which is very beneficial to exercise cardiopulmonary function.
Of course, there are many benefits of brisk walking, such as accelerating human metabolism and enhancing physical fitness; Lower blood sugar and reduce the risk of stroke. Walking for half an hour every day helps to lose weight.
What kind of speed is fast walking? It takes about ten minutes to walk one kilometer. Of course, people who are used to walking slowly may find it difficult to adapt at first, and they will feel tired after walking for a while. Any exercise needs to be gradual and can be accelerated slowly, but it must be adhered to.
Both brisk walking and jogging can achieve the same goal, and can be carried out alternately, adding a little fun to sports.
Step 2 swim
Swimming is an aerobic exercise that many people like, especially in summer. Many people like to soak in the swimming pool, which can relieve the heat and exercise.
From the point of view of physical exercise, swimming is really good for both body and mind. When swimming, because all limbs need strength, muscles and joints can be exercised, which consumes a lot of calories and has a very significant weight loss effect.
Because people are under great pressure in the water, I believe many people have this experience. If you stay in the water a little longer, you will feel tightness in your chest. This is because the chest is under the pressure of water, so it has to breathe harder. This can improve the function of the respiratory system.
In addition, the temperature of water is different from that of air, especially those who swim in winter, which can greatly exercise blood vessels, enhance endurance and strength, and prevent cardiovascular and cerebrovascular diseases. It can also adjust the adaptability of human body to temperature and improve immunity.
You can get an annual card, go swimming several times a week, exercise, relax and release stress.
Step 3: Climb the stairs
Now there are tall buildings everywhere, so there are elevators for everyone's convenience. The elevator really makes the speed of going up and down stairs much faster, which greatly facilitates our life. But don't forget, climbing stairs is still our free and effective aerobic exercise. Ignoring it is actually our own loss.
Climbing stairs can also exercise our heart and lung function, make bones and muscles get considerable exercise, and make joints more flexible. When climbing stairs, not only the legs, waist and buttocks work together, but also consume more calories than brisk walking, which is more conducive to losing weight. In particular, many people's obesity is related to sedentary. Thick legs and big hips not only make your figure look ugly, but also make it difficult to lose weight.
When climbing stairs, pay attention to lean forward slightly when going upstairs; When I went downstairs, I leaned back slightly. Everyone must have a balanced body and pay attention to safety.
You can also run up the stairs slowly, or step on two or three stairs with one foot. After climbing a dozen paces, slow down, have a rest, and then continue to speed up. This is a good way to lose weight, but when you go upstairs, you may feel your legs are sore. Don't rush downstairs, you may hurt your knee or even fall down, resulting in more serious consequences.
You can take the elevator downstairs and climb the stairs, or you can climb downstairs after your legs are fully rested. In this way, people will not lose the motivation to persist because they are too tired.
Step 4 ride a bike
Nowadays, people's living standards have improved. They go out either by private car or by bus. Few people ride bicycles anymore. It is this kind of travel mode that is not so "tall" that is a good aerobic exercise.
The research shows that the exercise of internal organs by cycling is similar to swimming, especially the exercise of lower limb muscles and the enhancement of exercise endurance, which makes the cardiopulmonary function "forced" to improve.
One of the characteristics of aerobic exercise is the need for rhythmic regular exercise, and cycling is such a regular exercise with a certain frequency, which can also consume more calories and help to lose weight.
When riding a bicycle, because the left and right legs are moving, this alternating action stimulates and develops both the left and right brains, which is not only beneficial to office workers to improve their work efficiency, but also to prevent dementia that is easy to occur in middle-aged and elderly people.
I suggest that when you travel at ordinary times, as long as the time is not too tight, you might as well ride more bicycles, which will save more energy than walking and running, but also achieve the purpose of fitness and reach your destination in a controllable time. It's killing two birds with one stone.