Ten Benefits of Aerobic Exercise
The risk of being stupid is low. Women who do more aerobic exercise in middle age are less likely to develop Alzheimer's disease 40 years later.
Anti-aging. People who do aerobic exercise have a better immune system to resist the risk of aging.
Muscles are stronger. Men do 45 minutes of moderate and high-intensity aerobic exercise four times a week, and their leg muscles increase.
Prevent heart damage. A study shows that engaging in high-intensity aerobic exercise can significantly improve left ventricular function and help prevent aortic sclerosis.
Promote intestinal health. Aerobic exercise can change the composition of intestinal microorganisms and play a role in inflammation, which is an early warning signal of intestinal diseases.
Improve cholesterol levels. Aerobic exercise can reduce the content of low-density lipoprotein and increase the content of high-density lipoprotein, thus reducing the risk of cardiovascular disease.
Prevent diabetes. Doing moderate-intensity and high-intensity aerobic exercise for 20 minutes every day can halve the risk of diabetes because it changes the way the body uses blood sugar.
Improve the skin. The skin of middle-aged people who often engage in aerobic exercise looks healthier and younger.
Relieve depression Patients with severe depression run for 30 minutes every day for 10 days, and the symptoms of depression are obviously relieved.
Enhance memory. Elderly women with mild cognitive impairment do aerobic exercise twice a week (walking and swimming), and the hippocampus related to learning and memory in the brain is obviously enlarged and memory is enhanced.
Anaerobic exercise has four advantages.
1. Reduce the risk of osteoporosis
Anaerobic exercise contributes greatly to the improvement of muscle endurance and speed, among which aerobic training has little effect on increasing bone density, while strength training belonging to anaerobic exercise has a better effect on increasing bone density and can effectively reduce the risk of osteoporosis.
2. Improve body immunity
The repair of injured muscles after exercise and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, improve the metabolic rate of muscles and improve the immunity of the body. Therefore, compared with aerobic exercise, its "fat reduction" effect is not reflected in "exercise", but after exercise, so as to achieve the effect of "losing weight" even without exercise.
3. Reduce the risk of disease death.
Anaerobic exercise can improve the speed and strength of muscle contraction and effectively reduce the risk of disease death. Every increase in grip strength 10% will reduce the risk of illness by 30%, which is incomparable to aerobic exercise.
build muscle
Anaerobic exercise is too fast and explosive, and the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise. Anaerobic exercise is a way to exercise muscles and make the body stronger.