”Life is in motion” is a maxim, but a more accurate statement should be “life is in scientific exercise”. So, how to exercise is scientific exercise? Only beneficial to health? Recommended to you – aerobic exercise.
Aerobic exercise was first proposed by Dr. Kenneth H. Cooper of the U.S. Air Force Office of Exercise Research. He concluded based on a large number of experiments: if people lack aerobic exercise in the period from 20 to 60 years old, the tissues and organs will be damaged, the heart, gastrointestinal, muscle, bone function, body resistance will be reduced by 30%. So what is aerobic exercise?
Aerobic exercise is also known as aerobic metabolic exercise. As the name implies, it is exercise that provides energy through aerobic metabolism. Exercise to consume a lot of oxygen, so the vast majority of cases we exercise when the body is oxygen deficient, so that the performance of panting. But aerobic exercise is the opposite, that is, in doing this exercise when our body always has a sufficient supply of oxygen, the body’s muscles get ten times more oxygen than usual.
Doing aerobic exercise is not so simple, first of all, the amount of exercise must reach a certain intensity, and this intensity is moderate, tolerable, too much intensity, too little can not. Too much intensity will be hypoxic, too little intensity will not achieve the purpose of exercise. Second, aerobic exercise must also last for a period of time, at least twenty minutes or more. In summary, aerobic exercise is a rhythmic, to a certain intensity, and last for a period of time. The most representative is walking, jogging, swimming, cycling, fitness dance, etc..
Sprinters of the 100-meter sprint is not aerobic exercise, a short period of intense exercise almost exhausted the body’s oxygen, so that the athletes run after the “wind box” to pay off the “oxygen debt. Young couples walking slowly and leisurely is not aerobic exercise, because the walker’s exercise intensity is not enough. Climbing from the first floor to the sixth floor in one breath, although the intensity of the exercise can be, but because of the short duration, can not achieve the purpose of fitness, and therefore can not be considered aerobic exercise.
Aerobic exercise brings us a full range of benefits. When exercising, the whole body of the exerciser is mobilized, the heart rate is accelerated, the heart function is exercised, and more blood is transported to the whole body; the depth and frequency of breathing are increased, so that the gas exchange is increased and the oxygen content of the blood is increased; the blood circulation is accelerated, the metabolism is accelerated; the excretion of waste is increased; the fat consumption is increased; the whole body organs are also in a harmonious movement; the muscles and bones are strengthened in the movement The nervous system is also strengthened in the exercise …… so that long-term persistence, a miracle will happen: the heart of the exerciser will become strong, lung capacity increased, gas exchange capacity strengthened, blood pressure, blood lipids and blood sugar will be adjusted to the best state, bone density increased, osteoporosis reduced, excess fat is consumed, the body becomes fit In addition, the mental state can also be improved.
Friends are not a little eager to try the idea?
1, am I suitable for aerobic exercise?
The first thing to do is to determine whether your body is suitable for aerobic exercise. Before exercising, it is best to ask your doctor to do a checkup of your physical condition, such as cardiopulmonary function test and electrocardiogram, and then make an objective assessment. This is especially important for people over forty years old and patients with chronic diseases.
In general, patients in the acute and active phases of various diseases, chronic wasting diseases and those who need bed rest should not do aerobic exercise. Patients with chronic heart and lung diseases should do aerobic exercise under the guidance of a doctor.
2.Choose the exercise method that suits you
As long as the heart rate can be accelerated to a certain range and maintained for a certain period of time, the most common aerobic exercise is fast walking, jogging, swimming, cycling, disco dancing, aerobics, etc.. Should choose their favorite, have the conditions to achieve, to be able to carry out long-term exercise.
3.Find the right amount of exercise
The amount of exercise includes the intensity and duration of exercise. The method of calculating the appropriate amount of exercise is simple: determine the heart rate during exercise. The normal adult heart rate is about 60 to 80 beats per minute, which can be learned by measuring the pulse.
The heart rate required for aerobic exercise is calculated as: (220 – age) x 60% to 80%. For example, a 60-year-old person’s exercise heart rate is 220-60=160, multiplied by 60% to 80%=96 to 128, which means that the person’s exercise heart rate range is between 96 and 128 beats per minute. The first few times you start exercising, you should stop frequently to measure your pulse rate so that your heart rate stays within the required range, and after you get used to it, you don’t have to do pulse monitoring as often.
Aerobic exercise is generally 2 to 6 times a week, each lasting 20 to 60 minutes, the number of exercises and the duration of the length should depend on the physical condition, the number of exercises and duration of the elderly, frail and sick people should be less.
4, aerobic exercise points of attention
(1) warm-up before exercise: one of the benefits of preparatory activities is to gradually increase the heart rate, so that the cardiovascular system gradually ready for high-intensity exercise, so that the movement is safer; the second is to make each joint and muscle temperature, elasticity and flexibility increase, reduce the movement may bring muscle, ligament and joint injury. Preparation should be 5 to 10 minutes, you can first flexibility exercises, and then one by one activities of the body joints, especially the wrist, shoulder, knee, ankle and waist back. Do a few deep breaths and then start jogging or other activities.
(2) post-exercise conditioning: no matter what kind of aerobic exercise, sudden stopping or even sitting or lying down is very harmful. Because suddenly stop exercise will prevent blood flow back to the heart, and then cause cerebral ischemia, dizziness in the light, the heavy may lose consciousness. The correct approach is to gradually slow down the speed and intensity of the activity, continue to move for 3 to 5 minutes, while doing some upper limb activities and joint activities throughout the body, so that the heart rate slowly come down.
(3) step by step: whether the exercise intensity or duration, should be gradually increased, generally after a few weeks to adjust the intensity of exercise to the best, do not rush, blindly adventurous to avoid accidents.
(4) perseverance: aerobic exercise is a long-term exercise, only after years and years of practice, in order to achieve the effect of disease and strengthen the body, prolong life.