What does aerobic exercise include?

Many people know that if you want to maintain a good figure or lose weight, you need to do aerobic exercise. Everyone knows that aerobic exercise can lose weight, but few people know what specific exercises aerobic exercise includes? What should you pay attention to when doing aerobic exercise? Who is suitable for aerobic exercise and who is suitable for anaerobic exercise? What are the benefits and methods of aerobic exercise? The editor will introduce it below.

Aerobic exercise refers to physical exercise performed by the human body with adequate oxygen supply. That is, during exercise, the amount of oxygen inhaled by the human body is equal to its demand, reaching a state of physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise that lasts for a long time (about 15 minutes or more) and has a moderate or high intensity (75% to 85% of maximum heart rate).

Common aerobic exercises include: walking, brisk walking, jogging, skating, swimming, cycling, Tai Chi, aerobics, skipping rope/rhythmic gymnastics, ball sports such as basketball, football, etc. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and continuous exercise for a long time.

Compared with explosive non-aerobic exercises such as weightlifting, running, high jump, long jump, and throwing, aerobic exercise is a constant exercise that can last for more than 5 minutes with spare energy.

The purpose of aerobic exercise is to enhance cardiorespiratory endurance. During exercise, the muscles contract and a large amount of nutrients and oxygen are required, so the number of heart contractions increases and the amount of blood pumped out each time is more than usual. At the same time, the demand for oxygen also increases, the number of breaths is more than normal, and the lungs contract and expand to a greater extent.

So when exercise continues and muscles contract for a long time, the heart and lungs must work hard to supply oxygen to the muscles and transport waste away from the muscles. This continuous demand can improve cardiopulmonary endurance. When cardiorespiratory endurance increases, the body can exercise for longer or at a higher intensity and is less likely to tire.

The combustion of gasoline cannot be separated from oxygen, so we can also call the work of the engine aerobic exercise. Similarly, humans also burn fuel during exercise, and human "fuel" is carbohydrates, protein and fat. These "fuels" of the human body are stored in the cells of the human body. When you exercise, you consume these "fuels" to obtain energy.

Just like an engine burning gasoline, humans also need oxygen to help combustion when they burn "fuel" (i.e. oxidation). When people exercise, they breathe deeply, allowing the oxygen in the air to enter the blood circulation system through the alveoli, and then flow to the tissue cells throughout the body with the arterial blood. This is a long process.

Low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, cycling, dancing, etc. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve cardiovascular and lung function.

Aerobic exercise

There is a considerable time difference in the process of human utilization of oxygen, and this time difference determines that intense, short-term exercise becomes anaerobic exercise. When you exercise long enough, oxygen has been dissolved into the body's fluids, and the glucose in the body has been fully "burned" and converted into new energy. This kind of exercise is called aerobic exercise.

Aerobic exercise requires a lot of breathing of air, which is a good exercise for the heart and lungs, and can enhance lung capacity and heart function.

Long-term aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, enhance the working efficiency of the cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. If people who want to lose weight arrange their food properly and combine it with aerobic exercise, they will not only lose weight successfully, but the weight they lose will also be consolidated. Aerobic exercise is also very beneficial for people who do mental work. In addition, aerobic exercise also has the effect of restoring physical energy.

The editor finally recommends that patients with diabetes, obesity and fatty liver must do aerobic exercise. People with arrhythmia, cardiovascular and cerebrovascular diseases, as well as older people should also do aerobic exercise. If you want to strengthen your muscles, improve your body shape, prevent cervical spondylosis, osteoporosis and osteomalacia, you should do anaerobic exercise.