2. Lose weight and improve insulin resistance. Obesity is often accompanied by hypertension, type 2 diabetes and dyslipidemia, which are all risk factors of cardiovascular diseases, and are called insulin resistance syndrome or syndrome X. An American study confirmed that the consumption of body energy is inversely proportional to the occurrence of type 2 diabetes. Walking at an agile and lively pace for 65,438+0 hours every day can reduce the incidence of type 2 diabetes by half, and those who use aerobic exercise and aerobic exercise have the lowest risk.
3. Promote myocardial perfusion and reduce the risk of male stroke. 67 patients with risk factors of myocardial infarction, angina pectoris, heart surgery and coronary heart disease were treated with group exercise therapy at Kyoto University in Japan. Exercise prescription depends on the individual state of the patient. Sports include jogging, walking, stretching, table tennis, mini tennis, outing and skiing, with aerobic exercise as the main activity. After an average of 70 months of follow-up, it was confirmed by scientific determination that 54.8% patients' myocardial perfusion was improved and their depression tendency was obviously reduced. A new study by Lee of Harvard University in the United States also shows that inactivity is as important a stroke risk factor as smoking or hypertension, and moderate exercise can almost halve the risk of stroke in men.
4. Enhance bone load and slow down osteoporosis. At the 3rd International Symposium on Osteoporosis from 65438 to 0999, Frost, an American orthopedic professor, introduced a new concept of osteoporosis-muscle mass (muscle volume and strength) controlled by nervous system is an important factor to determine bone strength (including bone mass and bone structure). Another study in Australia found that the weaker the quadriceps femoris, the more bone loss. It can be seen that exercise can not only maintain muscle strength, but also slow down decalcification and osteoporosis of bones.
Consuming calories, increasing insulin sensitivity and lowering blood sugar are beneficial to the control of diabetes.
Reduce the risk of heart disease by improving systemic circulation.
Control weight and reduce blood cholesterol concentration.
Prevention of osteoporosis
Conducive to lowering blood pressure
Relieve tension
Improve the ability to fall asleep and improve the quality of sleep.
Resist anxiety and depression, increase enthusiasm and pleasure.
It can delay and prevent chronic diseases and diseases related to aging and improve people's ability.
Improve self-image
Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise carried out by the human body under the condition of adequate oxygen supply. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. So it is characterized by low intensity, fast pace and long duration. It is required that the exercise time should not be less than 1 hour, and it should be carried out 3 to 5 times a week. This kind of exercise, oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Common aerobic exercises include: walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, dancing, doing rhythmic exercises, etc. Therefore, if you are overweight and want to lose weight through exercise, the energetic boy still suggests that you choose aerobic exercise, such as jogging and cycling. These exercises can not only achieve the purpose of consuming body fat, but also be simple and easy to do. Therefore, if you want to lose weight through exercise, you should first consider taking part in some aerobic exercise.
After talking about aerobic exercise, let's introduce anaerobic exercise to you. The so-called anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia". Such as running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on. Because the speed is too fast and the explosive force is too strong, 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. If you want to make your body stronger, then energetic boys suggest that you can go to the gym to participate in anaerobic exercise. However, when you exercise, you'd better listen to the coach's guidance and specify a suitable training plan for you, so that your exercise will get twice the result with half the effort.
1, consumes calories, increases insulin sensitivity, lowers blood sugar, and is beneficial to the control of diabetes.
2. Reduce the risk of heart disease by improving systemic circulation.
3. Control body weight L and reduce blood cholesterol concentration.
4. Prevention of osteoporosis
5, is conducive to lowering blood pressure
6, eliminate tension
7. Improve the ability to sleep and improve the quality of sleep.
8. Resist anxiety and depression and increase enthusiasm and pleasure.
9, can delay and prevent chronic diseases and diseases related to aging, improve their own ability.
10, improve self-image.