What are the recommended three major aerobic exercises?

　　Love sports and love life. Friends here must love sports very much. Do you who love sports know what aerobic exercise is? Let’s learn about this issue with the editor today.

　　1. Top three in aerobic exercise rankings

　　NO1, swimming

　　Sports advantages : Swimming is about overcoming the resistance of water rather than gravity. Muscles and joints are not easily damaged and can effectively protect knee joints. Exercise in a cold water environment consumes a lot of calories. When combined with dieting, it is an exercise with significant weight loss effects.

　　Suitable crowd : People with damaged knee joints, serious overweight, weight loss, and physical enhancement.

　　Movement cycle : 3~4 times a week, 30~60 minutes each time.

　　Calorie consumption : Approximately 650 kcal/hour.

　　NO2, jogging

　　Sports advantages : Improve the quality of sleep. The blood and oxygen supply to the brain can be increased by 20% through running, so the quality of sleep at night will also be improved. "Ventilation" effect: During the process of running, the average capacity of the lungs increases from 5.8 liters to 6.2 liters, and the amount of oxygen carried in the blood will also be greatly increased.

　　protect heart : Heartbeat, blood pressure and the elasticity of blood vessel walls will also increase; Decompression: Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release substances that make people relax.

　　Suitable crowd : Want to lose weight, need to relieve stress, relieve fatigue healthy and prevent cardiovascular disease disease ethnic group.

　　Movement cycle : 3~4 times a week, 40~60 minutes each time.

　　Calorie consumption : Approximately 650 kcal/hour.

　　NO3, bicycle

　　Sports advantages : Prevent brain aging and improve nerve System sensitivity; improves cardiorespiratory function, exercise Lower limb muscle strength and increased total body endurance. Cycling has the same endurance-building effect on your internal organs as swimming and running. Cycling can also help you lose weight. It is a periodic aerobic exercise and consumes more calories. It has good exercise and rehabilitation effects on cervical spondylosis, lumbar disc herniation, etc.

　　Suitable people: People who are seriously overweight, suffer from cervical spondylosis and lumbar disc herniation.

　　Movement cycle : 3~4 times a week, 40~60 minutes each time.

　　Calorie consumption : Approximately 420 kcal/hour.

　　2. Aerobic exercise endurance training methods

　　The general content of aerobic endurance training: Endurance can be divided into two types: strength endurance and speed endurance. It is characterized by the ability to maintain a certain power, speed, density and intensity in a short actual combat period.

　　1. When hitting the sandbag, you must maintain a certain speed and strength after fully preparing for the activity. Do more than 5 consecutive groups of 3 minutes each.

　　2. Run at a variable speed, ranging from 3,000 meters to 10,000 meters, with 50 meters of fast running and 50 meters of slow jogging.

　　3. Run at a constant speed heart rate Control it at about 150 times per minute and keep the load time at more than 30 minutes.

　　4. For five-kilometer cross-country running, you should frequently change your stride length and rhythm when running (continuously changing your stride length can exercise different muscle fibers).

　　5. Skip rope for 3 minutes, rest for 1 minute before doing the next set of exercises. Do 3 sets of each training. When the trainee feels adapted to the amount of exercise, he or she can skip the rest period and jump continuously for 3 minutes.

　　6. Do 3 to 5 sets of air strikes for 3 minutes.

　　7. Practice wheel-to-wheel combat with different opponents in actual combat.

　　The value of aerobic exercise

　　1. The purpose of aerobic exercise is to enhance cardiorespiratory endurance. When exercise continues muscle contraction for a long time, the heart and lungs must work hard to supply oxygen to the muscles and transport waste products from the muscles. This continuous demand can improve the endurance of the heart and lungs.

　　2. 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 improve cardiovascular and pulmonary functions. It requires a lot of breathing air, which is a good exercise for the heart and lungs and can enhance lung capacity and heart function.

　　3. Long-term aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance to aging, enhance the work efficiency of the cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases.

　　4. If a dieter combines aerobic exercise with a reasonable arrangement of food, not only can he lose weight successfully, but the weight after losing weight will also be consolidated. Aerobic exercise is also very beneficial for mental workers. In addition, aerobic exercise also has the effect of restoring physical fitness.

　　5. Aerobic exercise can achieve the effect of losing weight. Taking a half-hour walk after dinner can regulate the consumption of fat and protein in the dinner.

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