Life is related to sports. A person who likes sports, whether it is his belief or his attitude towards life, is very important, because sports can maintain an optimistic spirit, but also can maintain a healthy mentality through sports. There is a kind of exercise called aerobic exercise, aerobic exercise in a variety of forms, such as fast walking to lose weight, jogging to lose weight, jumping weight-loss aerobics, swimming to lose weight, riding a bicycle, playing Taijiquan, etc., often do these will be very effective for health care. Let's see what you are suitable for.
What are the benefits of aerobic exercise?
1. Relieve stress: exercise can eliminate tension. Mild exercise can regulate mood, resolve bad emotions, with catharsis function, can release psychological depression, forget worries, but also can bring physical and mental pleasure.
2. Hypotension: studies have shown that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmhg, diastolic and systolic blood pressure can be reduced by 5mmhg. New research shows that walking four times a day for 20-30 minutes is the best way to reduce blood pressure.
3. Weight loss: walking can burn fat and reduce weight. Add diet regulation, can reduce visceral fat, is conducive to weight loss. Take a 45 minute walk after dinner, even if it's a short distance. If a person eats food containing a lot of fat and protein at night and exercises the next morning, he can only consume excessive food, and most of the fat has been absorbed.
4. Improve the function of vascular endothelium: studies have shown that exercise can improve the function of vascular endothelium, reduce the bad cytokines in blood and prevent arteriosclerosis. Therefore, the above 6 items can prevent arteriosclerosis, stroke and myocardial infarction.
5. Keep your joints healthy: the key to keeping your joints healthy is to do specific exercises. The knees and elbows are the pivot joints. They can make our legs and arms move in the same plane as the door and hinge. If the knee and elbow joints are stretched or rotated laterally, especially when forced, the surrounding ligaments will be strained. Simple walking, squatting, climbing stairs and kicking football are very effective for moving the knee joint. Walking and cycling are also good options for people with knee pain, so they can exercise without weight.
6. Prevention of osteoporosis: many people only know to take more calcium, but ignore other equally important factors, such as doing more weight-bearing exercise. The so-called weight-bearing exercise means that the weight makes the bones bear certain pressure during exercise, such as walking, running, playing ball, dancing, etc., which can make the bones strong and reduce the chance of fracture. It is generally recommended to do weight-bearing exercise three times a week for at least 15 minutes to half an hour, depending on your physical strength.
7. Increase the ability to carry oxygen: the body's oxygen is supplied with the blood supply of the whole body. With the appropriate amount of exercise, the human body inhales a large amount of oxygen, which can help us reduce fatigue and eliminate pressure.
8. Prevention of diabetes: walking fast every day for half an hour can reduce the risk of diabetes. Regular walking or other moderate intensity exercise and diet changes can avoid type 2 diabetes in most patients with impaired glucose tolerance, and improve their lifestyle is far more effective than metformin. Therefore, walking can improve insulin sensitivity, and can effectively prevent and improve diabetes.
9. Reduce blood homocysteine: studies have shown that blood homocysteine is one of the independent risk factors of cardiovascular disease, and exercise reduces the level of blood homocysteine, which is conducive to the prevention of cardiovascular disease.
Aerobic exercise
Rope skipping: continuous rope skipping for 10 minutes and jogging for 30 minutes consumes almost the same amount of heat. It is an aerobic exercise with low consumption and high energy consumption. Long term adherence can make the legs tight.
Squat: can significantly improve pear shaped body, MM people can watch TV while sports. For different parts of the thin leg, you can take the basic standing, slightly inward standing and outward standing posture, which has a significant effect on tightening the lateral muscles and medial muscles of the legs!
Waist movement: want to become "small waist essence" mm can lie on the back before going to bed, bend two legs, put two arms on the side of the body, head and upper body slowly lift up, stay for about 1 minute, and then drop the head, repeat until the muscles feel sour. Perseverance can make the waist and neck lines become beautiful.
To maintain the amount of exercise you must make these choices, actively do these prevention, for everyone's body and health are very good. In addition, we must pay attention to these exercise methods at ordinary times, long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance; improve the working efficiency of cerebral cortex and cardiopulmonary function, which is very good for everyone's disease prevention.
