How to perform aerobic exercise effectively?

Although people are under great pressure at work nowadays, it does not hinder their pursuit of health. In pursuit of health, people not only adjust their diet, but also exercise. In recent years, aerobic exercise has become an important form of exercise that people have chosen. However, for some people who rarely exercise, how should aerobic exercise be performed? What do you need to prepare when exercising?

1. Warm up (also known as preparation)

Warming up generally refers to using low-intensity aerobic fitness to get your body into better shape, slowly raising your body temperature, increasing your heart rate, and making your breathing faster and more even. Blood circulates faster, so that oxygen and nutrients are delivered to the heart and muscles, preparing you for exercise. An important sign that the purpose of warm-up has been achieved is that the body begins to sweat slightly. 5 to 10 minutes of warm-up time is enough. When it’s cold, take longer to warm up and wear more clothes.

In order to save time, many people go directly into high-intensity aerobic training without warming up. If this is the case, since the cardiovascular system and lungs are not yet in good condition, the body temperature is relatively low, and the muscle flexibility is poor, it is easy to cause injury. In addition, you will feel better and exercise longer if you warm up before exercising. In other words, if you exercise without warming up, you will get tired more easily.

2. Relax

Relaxation has the same effect as warm-up. During exercise, blood circulation speeds up and the amount of blood increases, especially in the limbs. If you stop exercising immediately, blood will accumulate in your lower limbs and put extra burden on your heart. In severe cases, it can affect blood supply to the brain and even cause dizziness and lightheadedness. Therefore, after achieving the goal of exercise, you should relax for 5 to 10 minutes, that is, gradually reduce the intensity of exercise and slowly return to a quiet state.

Aerobic exercise includes running, brisk walking, swimming and cycling. These exercises seem simple, so many people will ignore some small details when exercising. For example, the warm-up exercise mentioned above by the editor, I believe many people will ignore it before exercising. After reading this article, I wonder if it will help you in your future exercise!