Aerobic exercise your body and soul together beautiful

What is aerobic exercise

The word aerobic exercise, you will hear a familiar, but you may not really know what is aerobic exercise.

Aerobic exercise is also known as aerobic exercise, the human body in the supply of oxygen sufficient for physical exercise.

In other words, in motion, inhaled oxygen and demand equal to achieve physical equilibrium. It is characterized by low strength, rhythmic, longer duration.

Aerobic exercise of several indicators: A in aerobic environments;

B do not reach of breath of degree; C continuing weekly 3-5 times; D More than 20 minutes at a time; E strength in maximum heart rate (220-age) of 60%-80% of the campaign.

Therefore, aerobic exercise not only means the aerobic exercises, such as jogging, cycling, swimming, rope skipping, badminton, doing yoga, mountaineering etc are aerobic exercise.

Aerobic exercise of three major functions

First of all, aerobic exercise promotes good health.

As the saying goes, "life is movement," aerobic exercise can make inhaled than usual number of times the Organization for the advancement of oxygen, so that the body's metabolism, nutrition, muscle strength and endurance, body immunity have been enhanced. At the same time big muscle group continuously do have a rhythm, rhythmic movements, exercises the muscles and stimulate the body's circulatory system strengthening operations, a significant improvement in the heart of nutrition and lipid metabolism, thus increasing cardiorespiratory function to get the heart-lung endurance exercise. Therefore enhance physical fitness, good for health.

Second, the creation of a beautiful body.

All kinds of aerobic exercise needs to consume the body heat, burning body fat, exercise duration longer will burn off more fat, reduces body fat percentage. While in motion, muscle to get good exercise, the body's flexibility has also been very good, ultimately achieving the purpose of the slimming.

Third, to alleviate stress.

Aerobic exercise is a positive emotion regulation, it can transfer the excitability of the nervous system of the body and the spirit, relieve stress, to balance the mental state and improve sleep.

Aerobic exercise considerations

In aerobic exercise, preferably an hour to eat some food, and warm up, do some stretching exercises, activities at joint ligament, La limbs, lower back muscles, these are preparatory activities, then gradually into the appropriate intensity of movement, not too eager to enter the strength of a larger movement, avoid cramps, and other incidents.

In aerobic exercise is necessary to pay attention to movements of buffering and breathing, movement, not excessive, the body is a good exercise.

After the end of the campaign and do not hurry to rest, you need to do some stretching exercises, make the body gradually relax.

Each aerobic exercise time should be 20 minutes or more, but also not too long, you need to grasp their physique, avoid excessive fatigue.

After a period of training, daily physical activity and exercise intensity should be increased in accordance with its Constitution in moderation.

Do aerobic exercise will also need to watch your diet.

Daily intake of dietary, nutritional elements of scientific proportion should be as follows: carbohydrate 50%-55%, 20% of protein, fat and 25%-30%, required daily, water approximately 2000ml in motion, preferably every 15-20 minutes Note added some water.

These campaigns is not an aerobic exercise

Slight movement not only of aerobic exercise, reaches a certain intensity aerobic exercise, to exercise the function of heart and lung circulation, improving people's physical strength, stamina and metabolic potential capacity, is the most valuable sports.

Therefore the normal walking, doing housework, and so is aerobic exercise.

Strenuous exercise or aerobic exercise, vigorous exercise due to too fast and explosive force too, the body's sugar too late after decomposition of oxygen, but had to rely on "energy supply without oxygen".

These campaigns is anaerobic exercise. This sport is easy to result in muscle fatigue could not be sustained. Therefore, running, weightlifting, throw, high jump, long jump, and so is aerobic exercise.

(Practice editing: child wenchong)