Seven benefits of aerobic exercise:
1, control hypertension.
Aerobic exercise has little influence on people with normal blood pressure, but it has great influence on patients with hypertension. Insisting on aerobic metabolic exercise is not only beneficial to blood pressure control, but also helpful to lose weight, reduce blood lipid and control diabetes, and improve the overall health level.
2. Increase the total blood volume.
Because oxygen is supplied to various organs and tissues in the body with blood, the increase of blood volume also increases the oxygen delivery capacity.
3, enhance the function of the lung, improve and play a role.
Aerobic metabolic exercise makes exercisers breathe deeper and faster, thus improving vital capacity and enhancing oxygen absorption ability. Make the heart strong and improve the blood supply of the heart itself.
4. Increase bone density and prevent osteoporosis.
With the increase of age, old people often have fractures. Aerobic exercise, especially walking, running and aerobic exercise that need to support weight, can effectively prevent the loss of calcium and the decline of bone strength.
In addition, aerobic exercise can also reduce excess fat in the body, prevent obesity-related diseases, improve mental state and increase the ability to cope with various pressures in life.
Teach you to use "walking", an ultra-simple exercise with little exercise and no time, to achieve the effect of aerobic slimming and get out of the perfect figure easily!
1, stride forward
Don't take small steps, stride forward, you can exercise more strength of hip, leg and abdominal muscles, and the lines of the lower body will be tighter.
2. The number of time tables
Walking aerobic exercise must ensure the time and distance, at least 20 minutes at a time, at least 3 times a week to achieve the best slimming effect.
3. Warm up and stretch.
Before walking for a long time, in order to avoid muscle injury, it is necessary to warm up the muscles of ankles, knees, legs and back. After walking, stretching is a necessary lesson to beautify muscle lines.
4, the help of technical gadgets
If you think that walking alone is too boring, you can use small scientific and technological objects to increase the fun of walking, such as listening to music with mp3 while walking, or holding a pedometer to calculate the amount of walking.
For example: fully warm up before exercise; Exercise intensity and exercise time should be appropriate according to physical condition; If you stop exercising for more than a month, it means that your exercise ability is declining, and you need to start exercising with a small amount of exercise and low intensity. Exercise intensity should be lower than 120 times/minute.
If you haven't had a health check-up for a long time, it is recommended to have a comprehensive health check-up before resuming the exercise plan to understand your health status and the possible negative effects of exercise. People with diabetes, lung disease, cardiovascular disease, hypertension, rheumatoid arthritis and rheumatoid arthritis should first consult experts for exercise advice.
It is also important to keep a healthy attitude. Don't regard sports as a competition, compare your own sports level with others and blindly increase the amount of exercise. Exercise is for health. If you are full of energy and relaxed after exercise, although your waist and back joints feel sore, a hot bath and proper rest can make the discomfort disappear the next day, which shows that exercise is in line with your physical exercise. In addition, people who want to lose weight through exercise should be clear that losing weight can not be solved by exercise alone, and various factors should be considered comprehensively. Moreover, the exercise weight loss plan does not have obvious effects in a week or a month, and it needs long-term persistence and cannot be abandoned halfway.