What exercises are aerobic exercises?

I don’t know when, but gyms started to pop up in the streets like mushrooms after a rain. Because there are a new group of people distributing gym flyers on the streets. Faced with such tempting promotional advertisements, are you tempted? However, facing the promotion of aerobic exercise, do you have doubts? Today we are here to tell you which exercises are aerobic exercises and to clear up any doubts in your mind.

swim

Advantages of the sport: Swimming overcomes the resistance of water rather than gravity, so muscles and joints are not easily damaged, and the knee joints can be effectively protected; exercising in a cold water environment consumes a lot of calories, and combined with dieting, it is an exercise with significant weight loss effects.

Suitable for people: those with damaged knee joints, those who are seriously overweight, those who want to lose weight, and those who want to improve their physical fitness.

Exercise cycle: 3 to 4 times a week, 30 to 60 minutes each time.

Calorie consumption: about 650 kcal/hour

jogging

Advantages of exercise: Improve sleep quality. Through running, the blood and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also improve; "ventilation" effect. During running, the average capacity of the lungs increases from 5.8 liters to 6.2 liters. At the same time, the amount of oxygen carried in the blood will also increase greatly; protect the heart, heart rate, blood pressure and the elasticity of blood vessel walls will also increase; relieve stress. Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release substances that make people relax.

Suitable for people who want to lose weight, relieve stress, alleviate sub-health, and prevent cardiovascular diseases.

Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

Calorie consumption: about 650 kcal/hour

bike

Advantages of exercise: prevent brain aging, improve the sensitivity of the nervous system; improve cardiopulmonary function, exercise lower limb muscle strength and enhance overall endurance. Cycling provides the same endurance training effect on internal organs as swimming and running. Cycling can also help you lose weight. It is a periodic aerobic exercise that consumes a lot of calories. It has a good exercise and rehabilitation effect on cervical spondylosis, lumbar disc herniation, etc.

Suitable for people: those with damaged knee joints, severe overweight, cervical spondylosis and lumbar disc herniation.

Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

Calorie consumption: about 420 kcal/hour

There are many types of aerobic exercise, but they all share the same basic principles. Aerobic exercises have their own common characteristics and functions. As long as you grasp the rules, you will understand what aerobic exercise is! However, not only aerobic exercise can be effective in keeping fit and losing weight. People with asthma, heart disease, etc. should not exercise too much. It is recommended to consult a doctor.