What is aerobic exercise

What is aerobic exercise? I believe everyone should be familiar with it. However, if you ask everyone to clearly state the meaning and classification of aerobic exercise, I believe everyone is vague. Today, we will give you a detailed introduction to aerobic exercise and its types and benefits! I hope this helps you all.

Aerobic exercise refers to any rhythmic exercise with a long duration and medium to low intensity. It must meet three conditions: the energy required for exercise is mainly provided by oxidizing substances such as fat or sugar in the body; most of the muscles in the body (2/3) are involved in exercise; the intensity of exercise is between low and medium, and the duration is 15-40 minutes or longer. Long-term aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, improve the working efficiency of the cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases.

There are many forms of aerobic exercise, such as brisk walking, jogging, aerobics, swimming, cycling, and various treadmills, cyclo-coaching bikes, and stair machine exercises. Aerobic exercise can be used for fitness, depending on local conditions and one's ability. The intensity varies from person to person. A simple and effective way to calculate the intensity is to monitor the heart rate during exercise, that is, measure the pulse rate for 10 seconds after the end of exercise and multiply it by 110% to calculate the heart rate during exercise; the heart rate of 20-30 years old should be maintained at about 140 beats per minute, the heart rate of 40-50 years old is 120-135 beats per minute, and the heart rate of people over 60 years old is 100-120 beats per minute, which is the range of aerobic exercise.

Aerobic exercise is more than just aerobics. There are many aerobic exercises, including aerobic dance, ballroom dance, belly dance, jazz dance, square dance, step aerobics, rhythmic gymnastics, aerobic equipment exercise, weighted hiking, hiking, cycling, slow walking, mountaineering, rock climbing, rope climbing, cave exploration, Frisbee, golf, jogging, skipping rope, basketball, football, squash, handball, hockey, boxing, karate, judo, roller skating, rowing, paddleboarding, skating, skiing, diving, swimming, paddling, fencing, ice skating, rubber boats, canoes, etc. (If your exercises are not continuous, then they are not aerobic exercises)

4. Benefits of aerobic exercise:

1. Improves circulatory fitness and health

2. Makes the heart muscle stronger

3. Increase oxygen to the brain

4. Reduce low-density lipoprotein (LDL) in the blood

5. Increases protective high-density lipoprotein (HDL)

6. Increase the body's own immune ability

7. Resist emotional stress

8. Improves coronary circulation

9. Increase the oxygen-carrying capacity of the blood

10. Reduce physiological responses to stress

11. Reduce the chance of getting sick

12. Speed ​​up recovery from fatigue

13. Increased aerobic capacity, making daily fatigue less likely

14. Reduce the risk of cardiovascular disease

15. Strengthen the respiratory system and increase alveolar microvascular blood volume

16. Maintain blood vessel elasticity and patency, lower blood pressure

After reading today’s introduction to aerobic exercise, I wonder if you have a clearer understanding of aerobic exercise? In fact, aerobic exercise is one of the most scientific methods of losing weight in the world. It can not only enhance muscle strength, but also lower blood lipids and blood pressure, and is also beneficial to your physical and mental health. I hope everyone can take action.