What is aerobic exercise, what is aerobic exercise

Three conditions are met at the same time:1Large muscle groups are involved in 2Be at your aerobic heart rate (please pause to take a screenshot)3Uninterrupted for more than 20min.

Aerobic exercise refers to the physical exercise performed by the human body with sufficient oxygen**.

Aerobic exercise mainly refers to the exercise mode that provides the energy required for exercise by aerobic metabolism, so as to improve the quality of human endurance and enhance cardiopulmonary function.

During aerobic exercise, the human body inhales the same amount of oxygen as it needs to achieve a physiological equilibrium. There is a linear relationship between exercise load and oxygen consumption. Generally speaking, when doing aerobic exercise, the body's oxygen ** is sufficient, and has a certain rhythm and periodicity, such as common walking, jogging, swimming and other sports are aerobic items.

Benefits of aerobic exercise:

The purpose of aerobic exercise is to build cardiorespiratory endurance. During exercise, a large amount of energy and oxygen are required due to muscle contraction, and the demand for oxygen increases, and the number of contractions of the heart, the amount of blood sent out with each pressure, the number of breaths, and the degree of expansion of the lungs all increase. So when the exercise continues and the muscles contract for a long time, the heart and lungs must work hard to distribute oxygen to the muscles and remove waste products from the muscles.

And this constant demand can improve the endurance of the heart and lungs.

When cardiorespiratory endurance increases, the body can engage in longer or more intense exercise and is less likely to fatigue. The combustion of gasoline is inseparable from oxygen, so we can also call the work of the engine aerobic exercise. In the same way, humans burn fuel during exercise, and the "fuel" of humans is sugar, protein, and fat.

These "fuels" for humans are stored in the cells of the human body, and when you exercise, these "fuels" are consumed to gain power.

What are the benefits of aerobic exercise?

Three conditions are met at the same time:1Large muscle groups are involved in 2Be at your aerobic heart rate (please pause to take a screenshot)3Uninterrupted for more than 20min.

Consistent aerobic exercise is beneficial to the body.

a.Aerobic exercise improves heart function, making the heart's muscles stronger and beating harder, pumping more blood with each contraction while also improving the blood flow in the heart itself**.

b.Aerobic exercise can improve lung function and increase lung capacity.

c.Aerobic exercise lowers blood lipids, lowers blood cholesterol levels, and increases HDL levels.

d.Aerobic exercise can increase the elasticity of blood vessels, prevent arteriosclerosis, and reduce the incidence of cardiovascular diseases.

e.Aerobic exercise can increase the protein and glycogen stores in the muscles, make the muscle fibers thicker and stronger, and improve the speed, endurance, flexibility and accuracy of muscle movements.

f.Aerobic exercise can strengthen the blood circulation and metabolic function of bones, increase bone density, increase toughness and elasticity, delay the aging process such as osteoporosis and decalcification, and also enhance the flexibility of joints.

g.Aerobic exercise can regulate the excitation and inhibition processes of brain nerve cells, so that the brain can respond quickly and accurately, and it is not easy to fatigue, so that the body can maintain a good functional state.

h.Aerobic exercise can promote the metabolism of substances in the body, improve the activity of intracellular enzymes, balance anabolism and catabolism, and improve the ability to eliminate metabolic wastes.

i.Aerobic exercise can delay the decline of endocrine gland function (especially adrenal and gonadal) and can maintain the proper amount of hormone secretion.

j.Aerobic exercise can improve the body's ability to prevent diseases, delay the atrophy of the central immune organ - the thymus, increase the number of immune cells, and improve the body's immunity.

k.Aerobic exercise can improve the body's anti-aging ability, enhance the activity of antioxidant enzymes, eliminate excessive free radicals in the body, and reduce the production of lipid peroxide; For middle-aged and elderly people who are overweight, moderate-intensity aerobic exercise can effectively reduce body fat content.

l.Long-term, regular aerobic exercise also plays a certain role in the prevention and prevention of some chronic diseases. Studies have shown that aerobic exercise not only has a certain preventive effect on arthritis, cancer, coronary heart disease, hypertension, depression and other diseases, but also has a certain effect on arthritis, cancer, coronary heart disease, hypertension, depression and chronic obstructive pulmonary disease, so that the corresponding symptoms can be improved, improve the quality of life of patients, and prolong life.

Aerobic exercise, as the name suggests, is to do exercise in an aerobic state of metabolism, through exercise to consume excess fat in the body, to achieve the purpose of ****. Many people's aerobic exercise is not fitness exercise in aerobic state at all, so it loses the original role of aerobic exercise. To copy the content of this site, please indicate that it is excerpted from "Yako Nutrition** Network" and add a link.

The ATP energy stored in the human body can only last for 15 seconds, and it will be used up after running 100 meters, and the next 100 meters after running 200 meters must be quickly synthesized by blood sugar in an anaerobic state to provide energy, and its by-product is lactic acid. Sports such as running 200 meters or 400 meters and 100 meters swimming, tennis and football use the energy provided by the anaerobic breakdown of blood sugar, so a large amount of lactic acid accumulates in the muscles after exercise, and lactic acid is a substance that causes muscle pain after exercise. The blood sugar required for this type of exercise is provided by starch, so it can't burn fat, which is not beneficial to **.

The energy provided by the anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will be used up after running 400 meters. When running 800 meters, the next 400 meters must be provided by blood sugar, blood fatty acids and blood amino acids in the aerobic state, synthesizing new thermal energy substances ATP, and blood sugar is decomposed by starch, blood fatty acids are decomposed from fat, and blood amino acids are decomposed by proteins, this whole process requires oxygen, that is, oxygen burns starch, fat and protein to produce heat substances ATP, and the heat required for the latter stage of exercise, the latter stage of exercise is aerobic exercise.

Running 800 meters or 1,500 meters, 200 and 400 meters swimming, boxing and other sports need to start using oxygen to burn starch, fat and protein, so the latter part of this kind of exercise is aerobic exercise, as an aerobic exercise, the heart rate is generally 130 beats is the best. The first five minutes of the exercise burn starch first, the longer the exercise lasts, the more fat will be burned, as long as it lasts for half an hour to an hour, fifty percent of the calories consumed will be burned by burning fat**, if you don't diet, even if you do an hour of aerobic exercise, you can only burn the starch and fat in the food, and you can't burn the fat accumulated in the human body, which is still not beneficial to **; After dieting, one hour of aerobic exercise has a chance to burn the fat in the body.

In short, do aerobic exercise after dieting, and diet after aerobic exercise, ** can work.

Aerobic exercise increases the body's oxygen uptake and improves cardiorespiratory fitness, which is the best way to achieve health effects. Aerobic.

Sports include walking (walking, brisk walking), jogging, playing ball, swimming, climbing, cycling, etc

Calisthenics, tai chi, etc. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted, and continuous.

Long time. It is the same as weightlifting, running, high jump, long jump, throwing and other explosive non-aerobic sports.

Compared with exercise, aerobic exercise is a kind of regular exercise, which lasts for more than 5 minutes and still has spare energy.

Three conditions are met at the same time:1Large muscle groups are involved in 2Be at your aerobic heart rate (please pause to take a screenshot)3Uninterrupted for more than 20min.