What are the benefits of aerobic exercise?

Introduction: The purpose of aerobic exercise is to enhance cardiopulmonary 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 assist 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. 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 dissolved into the cells, and the glucose in the body has been fully "burned" and converted into new energy. This type of exercise is aerobic exercise.

It requires breathing a lot 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.

Patients with type 2 diabetes, obesity and fatty liver must do aerobic exercise. People with arrhythmia, cardiovascular and cerebral arteriosclerosis, and older people should also do aerobic exercise. If you want to strengthen your muscles, improve your body shape, prevent disc herniation, cervical spondylosis, osteoporosis and osteomalacia, you should do anaerobic exercise.

Exercise that keeps the heart rate at 150 beats/minute is called aerobic exercise, because at this time the blood can supply enough oxygen to the myocardium.

If the heart rate reaches 150-160 beats/minute, the blood is no longer able to supply sufficient oxygen to the myocardium and it becomes semi-aerobic exercise.

If the heart rate reaches 160 beats/minute or above, it is anaerobic exercise, which means that the oxygen in the blood is in short supply for the myocardium.

Metabolism requires the participation of oxygen. Aerobic exercise, due to the sufficient oxygen, can completely metabolize the nutrients in the body, that is, to achieve the final metabolism - the nutrients are decomposed into carbon dioxide and water. Carbon dioxide is expelled from the body through breathing, while water enters through the mouth and exits through breathing, sweat, urine, and defecation.