What are some aerobic breathing exercises?

Aerobic exercise is usually mentioned in contrast to anaerobic exercise. Regular aerobic exercise not only has a good weight loss effect, but also helps improve metabolism and promote blood circulation. Therefore, it will have many benefits to human health. Below, I will introduce some common aerobic breathing exercises in our lives.

NO1. Swimming

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

NO2. 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

NO3. Bicycle

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 ways to do aerobic exercise, and basically every type of exercise has many benefits to human health. Moderate aerobic exercise every day can also improve cardiovascular and cerebrovascular function, and has a good preventive and therapeutic effect on diseases such as hypertension, hyperlipidemia, diabetes, etc. It can also improve people's memory.