Exercise is an important part of a healthy life. The most common exercises in the daily life of our residents are square dancing, walking, jogging, hiking, fitness, swimming, seemingly diverse, in fact, can be grouped into 5 categories: static exercise, isotonic exercise, isokinetic muscle exercise, anaerobic exercise and aerobic exercise. The first 3 basic types of exercise to increase the local muscle contraction force as a feature. Anaerobic exercise is high intensity, short duration, the body has to anaerobic metabolism to “keep up” with the rhythm of exercise, is a challenge to the body’s strength and speed, not conducive to improving endurance and cardiorespiratory function. Aerobic exercise is a type of “calm” exercise in which aerobic metabolism can meet energy needs, and is the most beneficial form of exercise for health. A, the benefits of aerobic exercise 1, the prevention of cardiovascular disease and the protective effect of strong heart muscle In the process of aerobic exercise, energy demand increased, the body moderately accelerated the heart rate, so that the heart has been exercised. In the long run, the heart muscle becomes stronger, beating more powerfully, each beat can output more blood, to meet the energy needs of the whole body tissues, the heart’s own blood supply has also been improved. The heart’s “auxiliary pump” During aerobic exercise, the muscles of the lower extremities contract and relax regularly, allowing venous blood flow to return more smoothly to the heart. This muscle movement acts as an “auxiliary pump” for the heart, reducing the burden on the heart. Control blood pressure, lipids, blood sugar Studies have shown that aerobic exercise can reduce systolic and diastolic blood pressure in patients with hypertension, and is beneficial for weight loss and lowering blood lipids. A meta-analysis pointed out that aerobic exercise can lower glycated hemoglobin levels and reduce the risk of developing type 2 diabetes. Aerobic exercise not only strengthens the heart and reduces the burden on the heart, but also has a controlling effect on a variety of risk factors for cardiovascular disease, and is a healthy guardian of the heart. 2, improve lung function, improve the efficiency of blood oxygen transport Aerobic exercise moderately accelerates the frequency and depth of breathing, increasing lung capacity. Not only that, aerobic exercise can also increase the total number of red blood cells, which is conducive to improving the efficiency of blood oxygen transport. 3, improve mood, improve cognition Aerobic exercise can reduce anxiety and depression, so that we have a healthier mental state. Some studies have shown that aerobic exercise can improve neural structural connections, increase gray matter density, promote neuronal growth, and have a role in improving cognition. 4, increase bone density, prevent osteoporosis Jump rope, jogging and other “high-impact” aerobic exercise requires bone support, can stimulate bone growth, effective prevention of osteoporosis. Second, the form of aerobic exercise 1, physical class walking, jogging, rope skipping, hiking, bicycling, swimming, etc.; 2, performance class dance (ballroom dance, etc.), aerobics, Yangge, group dance, etc.; 3, martial arts Taijiquan, Taiji sword, Bagua Quan, etc.; 4, strength and endurance class push-ups, sit-ups, light equipment (such as dumbbells) exercises, joint equipment in the gym on a variety of light weight, repeat the number of strength exercises 5, balls table tennis, badminton, tennis, etc.; 6, other shuttlecock, yoga, etc. In order to ensure the effect, the intensity of aerobic exercise is “just right”, that is, the heart rate at the end of our exercise The requirement is to reach the “effective heart rate range” (60% to 70% of the maximum heart rate). The maximum heart rate of a healthy person can be estimated by “220-age”, which is a sign of the “quality” of exercise. If the heart rate increases further, there is a risk of adverse events. Patients must seek professional advice before exercising to grasp their optimal heart rate. 2, a gentle “start” and “finish” before exercise 5 to 10 minutes of preparatory activities should not be ignored. It can move the muscles and joints, improve their temperature and flexibility; gradually increase the heart rate, in preparation for more intense exercise later. Similarly, before the end of the exercise, it is best to slow down and continue to exercise for 3 to 5 minutes, so that the heart rate drops slowly. 3, pay attention to your “thirst” exercise do not forget to bring a bottle of water, when you feel thirsty can drink water, each time to 100-200ml of warm water is appropriate. Do not concentrate on binge drinking or drinking ice water.