Is aerobic exercise a good prescription for health?

Aerobic exercise is a continuous exercise with light to moderate intensity for the purpose of exercising endurance, such as jogging, cycling, swimming, dancing and playing ball games. Different from anaerobic sports, such as weightlifting, high jump, sprint and other sports that require explosive force.

Specific requirements:

1. Aerobic exercise should be done at least once a day.

2. Exercise at least 30 minutes every day.

3. Exercise at least 5 times a week.

4. There should be warm-up exercises before and after exercise, such as stretching.

5. The amount of exercise is determined by the rapid increase of the speed of the motor center. The amount of exercise varies with age. The older you get, the less you exercise. Heart rate can be used to calculate our exercise load, and the simple calculation of heart rate achieved during exercise can use the value of 170- age. Japanese scholars have found that when exercising, the heart rate is below 1 10 beats/minute, and the body's blood pressure, blood, electrocardiogram and other indicators have not changed significantly, so the significance of fitness is not great. If some housewives do housework, is it exercise? If the heart rate reaches 1.80 beats/min, the immunoglobulin in the body will decrease, and it is easy to get sick, fatigue and sports injury. Therefore, aerobic exercise is not the same as competitive exercise. The more exercise, the better. Everyone should master the degree that suits them.

During the practice, we can't count. We can calculate the pulse rate of 15 seconds after exercise, and then multiply it by 4 to get the heart rate of one minute at this moment.

For some people with heart disease or chronic diseases, we should not exercise blindly because we make an exercise plan according to the condition.

Aerobic exercise is beneficial to relieve tension, improve depression, improve sleep and promote physical and mental health, because during exercise, some hormones will be released to help regulate body functions. Aerobic exercise also helps to improve our attention. For example, before learning a brain burning course, you can obviously improve your concentration. Efficient people usually start their day with exercise, and then devote themselves to intense work with full energy.

Answering questions for health, the most hand-painted doctor in the nutrition industry (WeChat official account: Wang Xia Prajna)