Aerobic exercise value
In the process of aerobic exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Generally, the exercise time is long (about 15 minutes or more) and the exercise intensity is moderate or above. Skipping rope, spinning left and right, jogging and brisk walking all belong to aerobic exercise.
Benefits of Aerobic Exercise Long-term endurance exercise can make the heart (blood circulation system) and lungs () give full play, improve the heart and lungs, and make all tissues and organs of the whole body get good oxygen and nutrition supply, and keep the best state.
Many people know that "aerobic exercise" is good for health, but what is "aerobic exercise" is not clear to most people. In some sports, due to the short exercise time and high exercise intensity, oxygen can not be fully supplied, which leads to a large accumulation of lactic acid in the body. When the human body is in a state of hypoxia, this kind of exercise is called.
For example, the events below 400 meters in track events belong to. During exercise, oxygen can be fully supplied, and the body is basically in a state of no hypoxia. Such exercise is called aerobic exercise. Most sports are aerobic, such as 12 running, jogging, brisk walking, squatting, climbing stairs and dancing, swimming, qigong and so on.
Theoretically speaking, if exercise is to be effective, it is necessary to make the pulse reach more than 120 beats/min through exercise and last for a period of time. In order not to damage the body, the highest pulse is an important index to control the upper limit of exercise. Usually it can be calculated by the formula: (220- age) × 85%. Of course, in order to achieve a certain effect, the heart rate must reach a certain lower limit every time you exercise. The general calculation method of this value is: (220- age) × 60%.
When the heart rate is between the upper limit and the lower limit, it is aerobic exercise, because the blood can supply enough oxygen to the myocardium at this time; If the heart rate reaches the upper limit, it is semi-aerobic exercise, at which time blood is not enough for myocardial donors; If the heart rate exceeds the upper limit, it is anaerobic exercise, that is, the oxygen in the blood is in short supply with the myocardium; Of course, if the heart rate does not reach the lower limit, the effect will not be achieved.
From the best time, afternoon exercise near evening is the most beneficial. The reason is that people's activities are influenced by the "biological clock", so it is best to play in the afternoon near the evening, whether it is physical strength or physical strength.
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The English word "aerobics" means "aerobic" or "aerobic participation". In fact, aerobic exercise is not only powered by oxygen, but also requires the participation of major muscle groups in the whole body. The exercise lasts for a long time and has rhythm. Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly. Through regular aerobic exercise, people's heart will be healthier, the stroke output will be greater, and oxygen supply to all parts of the body does not need a lot of pulses.
A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time. Aerobics () is characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise your whole body. It must also be continuous exercise for at least 12 minutes. But broadcast exercises and interval exercises are not aerobics (), but can only be counted as aerobics. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.
General aerobic exercise
According to the characteristics of sports, it is divided into the following categories:
Physical Fitness: Walking, jogging (including outdoor and indoor treadmills), skipping rope, climbing, hiking, cycling, swimming, boating, etc.
Performance: Dance and other group dances (including ballroom dancing, ballroom dancing, disco, etc. ), Sherbin, aerobics, yangko, fan dance;
Wushu: Tai Ji Chuan, Taiji Sword, Bagua Boxing, etc.
Strength and endurance: push-ups, push-ups, light equipment (such as dumbbells) exercises, and various major light and repetitive strength exercises on gym equipment.
Ball games: table tennis, badminton, tennis, balloon volleyball, billiards, gateball, bowling, etc.
Others: kicking shuttlecock, shaking diabolo, flying kites, fishing, qigong and so on.
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Does light exercise count as aerobic exercise
Light exercise is not aerobic exercise, nor can it achieve the purpose of exercise. Only when aerobic exercise reaches a certain intensity can we exercise the cardiopulmonary circulation function and improve people's physical strength, endurance and metabolic potential, which is the most valuable exercise. In other words, aerobic exercise is meaningful only if it reaches or approaches the upper limit. The limit of this upper limit is different for everyone.
Aerobic exercise is a kind of persistent exercise to enhance the human body's inhalation and utilization of oxygen. Its sports characteristics are light load, strong sense of rhythm and long duration. According to sports medicine, the suitable exercise load of aerobic exercise is 4 ~ 5 times a week, each time lasting 20 ~ times, and the heart rate during exercise is 120 ~ 135 times/minute. Self-resistance is a muscle strength competition of human muscle groups in static confrontation, and it is also one of the simple aerobic exercises. Not limited by gender, venue and equipment. Free-handed muscle resistance training has no worries about sports injuries, and has become a method to accelerate blood flow, promote metabolism, relax muscles and activate bones and muscles in static training. Here are several simple groups of different self-resistance exercises, which can be used as learning exercises.
Palm and finger exercises
Methods: Put your palms together on your chest, separate your fingers, and face your fingertips. The first fingertips of both hands push each other, and the palms slowly stretch, showing a "claw-shaped" static resistance of 10 ~ 12 seconds. Repeat for 7 ~ 8 times.
Results: The muscle strength of abductor digitorum and extensor carpi radialis brevis was enhanced.
Tip: When fingers and abdomen push each other, there should be a proper amount of resistance and increase the reaction force.
Shoulder and arm exercises
Methods: Stand with your legs apart, palms together on your chest and fingers up. The thrust of the right palm exceeds the resistance of the left palm, and the left arm is forcibly pushed to the left. The left palm resists the resistance of the right palm and pushes the right arm back to the right. Repeat 10 ~ 12 times.
Results: The muscle strength of deltoid muscle, brachioradialis muscle and flexor pollicis brevis muscle was improved.
Tip: When the two palms are pushed, the pushed wrist palm should have a reaction force to increase the resistance.
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Head and neck exercises
Methods: Stand with your legs apart and hold your neck with your hands crossed. Push the resistance of the head and neck slowly and forcefully with both hands, press the head to the chest and clavicle, and exhale. Then the neck forcibly resists the downward pull of the hands, lifts the head vertically upward into a ready posture, and inhales. Repeat 7 ~ 8 times.
Effect: Enhance the muscle strength of platysma and levator scapulae.
Tip: the downward pull of hands should not be greater than the upward resistance of head and neck. The pulling speed should be slow and the pulling force should be moderate.
Back exercises
Methods: Stand with legs apart, hands akimbo, jaw down. The waist and back face the resistance of the hands to reverse torsion, and rotate left and right in the forward direction, showing static resistance, which lasts for 6 ~ 8 seconds. Then repeat in the opposite direction. Intermittent for 30 ~ 40 seconds.
Effect: Promote the stretching force of latissimus dorsi, psoas and erector spinae, and improve the flexibility of lumbar spine.
Tip: When the waist and back rotate left and right, the head, neck and upper body rotate together. Don't move your feet.
Thoracoabdominal exercise
Methods: Lie on your back with your legs together and your palms on your abdomen. The resistance of chest and abdomen to pressing two palms is 45 degrees, lasting 5 ~ 6 seconds, and repeated 7 ~ 8 times.
Effect: Enhance the muscle strength of rectus abdominis and pectoralis major.
Tip: Take a deep breath when doing sit-ups; When lying on your back, exhale.
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Leg and knee exercises
Method: Squat down and put your palms on your legs. Legs are forced upward by the downward pressure of palms and become upright. Intermittent for 30 seconds, do it 7 ~ 8 times.
Effect: Improve the muscle strength of quadriceps femoris and adductor muscle.
Tip: When the leg is pushed up with resistance, the position of the upper body and leg is 90 degrees, so * * * can't lean forward.
Several points for attention in aerobic exercise
● Duration: The average healthy person should have no less than 20 minutes of aerobic exercise each time, and it can be as long as 1 ~ 2 hours, mainly depending on personal physique. Aerobic exercise can be carried out 3 ~ 5 times a week, too little can not achieve the purpose of exercise.
Aftersickness is the discomfort after exercise, and it is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, so we have to reduce the amount of exercise next time.
This is the basic principle of all physical exercises. Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All the above should be gradually increased within the scope of personal adaptability, not. Old and infirm people or patients with chronic diseases should master the scale of exercise. It's best to see a doctor and have a comprehensive physical examination before exercise. Doctors will prescribe specific aerobic exercise according to individual conditions, and then exercise according to the prescription.
Tip: Aerobic exercise is actually a way to enhance respiratory and cardiovascular functions and improve metabolic processes. Scientific aerobic exercise can increase the body's maximum oxygen intake, so that the human body can withstand more intense physical activity.