Aerobic exercise is a sport that doesn’t stop because of the season. Many people also like to do some simple aerobic exercise in cold weather to improve body temperature. Aerobic exercise refers to physical exercise performed by the human body with sufficient oxygen supply. During exercise, the oxygen inhaled by the human body is equal to the demand and reaches a physiological balance. In simple terms, aerobic exercise refers to any rhythmic exercise that has a longer exercise time and moderate or upper exercise intensity. For example, it is running. In fact, there are many types of aerobic exercise, and they also have a lot of effects. However, many people still like to choose an aerobic exercise to exercise. Then, aerobic exercise is a new concept of aerobic training based on the combination of club standard aerobics and current popular dance. So what are the benefits of jumping aerobics?
Studies have shown that after 10 weeks of exercise, the systolic blood pressure can be reduced by 10 mmHg and the systolic blood pressure can be reduced by 5 mmHg. New research shows that walking 4 times a day, 20 to 30 minutes each time, the best antihypertensive effect.
The biggest concern of many women’s fitness is that they will become “Superwoman” with large muscles. There is no such concern about aerobic exercise because no matter what kind of aerobics, the main role is to reduce weight and shape so that you can burn fat happily in a fairly relaxed state. Walking can burn fat, reduce the neutral fat in the blood, and reduce weight. Taking a walk after 45 minutes after a meal will work even if it is a short distance. An expert in Beijing and her graduate students experimented with mice that were already at high blood lipid levels. They let these hyperlipidemia mice perform aerobic exercise every day (let the mice swim and run). After 6 to 8 weeks, the blood lipid levels of these mice were significantly reduced, the high-density lipoprotein cholesterol levels were significantly increased, and the formation of hardened plaques was also significantly inhibited.
In the recent article, “Walking – the best medicine for diabetes,” in the Journal of the American Medical Association, pointed out that lack of exercise is an important cause of diabetes. Epidemiological studies have shown that walking at least half an hour a day can reduce the risk of developing diabetes by 30% to 40%. Walking can increase the sensitivity of insulin, effectively prevent diabetes and improve the effect.
Exercise can eliminate stressful stress. Moderate exercise can regulate mood, resolve bad emotions, have catharsis function, release depression, forget troubles, and bring physical and mental pleasure. With the right amount of exercise, the body inhales a lot of oxygen, which can help us reduce fatigue while eliminating stress.
Studies have shown that homocysteine is one of the independent risk factors for cardiovascular disease. Exercise can lower the level of homocysteine in the blood and is conducive to the prevention of cardiovascular disease.
To improve the oxygen-carrying capacity of the heart and lungs, as long as you climb stairs or walk. During exercise, due to muscle contraction, a large number of nutrients and oxygen are required, the number of contractions of the heart increases, and the amount of blood delivered per time is also higher than usual. At the same time, the demand for oxygen has also increased, the number of breaths is more than normal, and the degree of contraction of the lungs is also large. Therefore, when exercising, the muscles contract for a long time and the heart and lungs must work hard to supply oxygen to the muscles and remove the waste from the muscles. And this continuous demand can improve the endurance of the heart and lungs. When the cardiorespiratory strength is increased, the body can engage in longer or higher intensity exercises and is less prone to fatigue.
Simple walking, squatting, climbing stairs, and kicking the ball is very effective for the active knee joint. Walking and cycling are also good choices for people with knee pain. They can exercise without losing weight.
According to the United Daily News, hundreds of thousands of people in Singapore suffer from osteoporosis. Many people only know that they need to take more calcium, but they ignore the weight-bearing exercise. The so-called weight-bearing exercise, that is, the weight during exercise causes the bones to withstand certain pressures, such as walking, running, playing, dancing, etc. It can strengthen the bones and reduce the chance of fracture. It is generally recommended to carry out three weight-bearing exercises every week for at least 15 minutes to half an hour, depending on your physical strength.
Drilling progress: As a beginner of aerobics, in the beginning, the continuous exercise time shouldn’t exceed 15 minutes and can be arranged twice a week, the next day is appropriate. After a week, the number of times can be appropriately increased to gradually reach the desired amount of exercise.
Warm up: Before aerobic exercise, you should fully warm up, you can do stretching exercises, pay attention to the moderate extension of the lower limbs. Move all parts of the body to avoid injury during formal exercise. When it’s cold, warm up time should be lengthened until you feel your body is hot.
Clothing choice: Fit, sweat-absorbent and breathable aerobic clothes are our first choice. T-shirts, camisoles, short-sleeved shirts, stretch shorts and trousers are also good choices. It is best to wear sports shoes with good elasticity, good air permeability, lightweight and proper size, avoid wearing hard or thin shoes.
Personal hygiene: People who often do aerobic exercise need to pay special attention to the feet. Always trim the toenails. Otherwise, the broken toenail will puncture the skin and make the toes inflamed. It is easy to breed bacteria when sweat is left in the toe. Don’t break when the feet are blisters. It is recommended to exercise after the blisters have subsided.
Not suitable for the crowd: Patients with cardiovascular, high blood pressure, diabetes and the elderly shouldn’t do aerobic exercises.