How long is a typical aerobic workout?

The time of aerobic exercise should last more than 30 minutes, the result of the workout is that the body is slightly warm, the whole body is relaxed, there is no muscle soreness, the form of aerobic exercise should choose the form of fitness suitable for themselves, young healthy people are suitable for difficult sports, the elderly and infirm are suitable for walking, tai chi, square dance, etc.

1. The aerobic exercise time is generally based on the completion of the net exercise time of 30 45 minutes, or 1 2 periods (30 60 minutes), or 1 2 body reaction cycles.

2. Healthy people who have a foundation in exercise and have good physical function can exercise for 2 3 exercise periods (60 90 minutes) or 2 3 body reaction cycles, and the net exercise time can also exceed 45 minutes to reach 60 minutes.

3. The exercise time of weak and chronic patients can be appropriately adjusted to complete 20 30 minutes of net exercise time, or an exercise period (30 minutes), or a body reaction cycle as well. You can also use multiple times and short periods of time to exercise, such as exercising for 10 15 minutes, resting for 5 10 minutes, and then continuing to exercise for 10 15 minutes.

All exercise is limited in intensity, not to say that the more intense, the better. If the intensity of aerobic exercise is too high, not only will the fat burning efficiency decrease, but also the muscles will be burned out.

Generally, the duration of aerobic exercise is best controlled to 30-60 minutes. Because in the first 30 minutes, the energy consumed by exercise mainly comes from the glycogen in the muscles, and after 30 minutes, the body will use fat as exercise energy, that is, burn fat.

Therefore, aerobic exercise only needs 30-60 minutes of intensity to achieve the effect of fat burning, if the exercise time is more than 1 hour or even 2 hours, there may be muscle strain due to excessive exercise.

Several times a week. Everything is too much, and the same goes for aerobic exercise. Whether you're doing it or just exercising, it's all about moderation.

Aerobic exercise is generally OK 3-4 times a week, which not only ensures that the exercise intensity is not too large, but also does not cause overtraining muscle stretching injuries and extreme physical fatigue. Note.

Aerobic exercise should be gradual, aerobic exercise should follow the principle of gradual progress, and the intensity of exercise should be slowly increased from low to high. If you start doing aerobic exercise, you can do it 1-2 times a week, and then slowly increase it to 3-4 times a week after getting used to it. The exercise time should not be required to reach more than 30 minutes at the beginning, but can be increased slowly.

The heart rate should be controlled at 65%-85% of the maximum heart rate, and the maximum heart rate of a person is generally 220 minus age. To achieve the fitness effect of aerobic exercise, the heart rate should be 65% to 85% of the maximum heart rate. If the minimum value is not reached, then the effect of the exercise is not obvious, and if the heart rate exceeds 85%, then it is anaerobic exercise.

So to make sure your exercise is aerobic and effective, keep your heart rate between 65% and 85% of your maximum heart rate.

Common methods. Common aerobic sports include: walking, brisk walking, jogging, race walking, ice skating, long-distance swimming, cycling, tai chi, fitness dance, rope skipping, rhythm blocking, ball games such as basketball, football, etc.

Aerobic exercise is characterized by low intensity, rhythm, non-interruption, and long duration. Compared with explosive non-aerobic exercise such as weightlifting, running, high jump, long jump, throwing, etc., aerobic exercise is a constant exercise, which is a kind of exercise that lasts for more than 30 minutes and still has spare energy.

Many people know that "aerobic exercise" is good for the body, but most people can't tell what exactly "aerobic exercise" is. In some sports, due to the short exercise time and high exercise intensity, the oxygen does not have time to fully **, resulting in a large accumulation of lactic acid in the body, and the human body is in a state of hypoxia, which is called anaerobic exercise. For example, the events below 400 meters in the track event are anaerobic exercises.

In exercise, oxygen can be fully obtained, and the body is basically in a state of no lack of oxygen, such an exercise is called aerobic exercise. Most of the sports are aerobic exercises, such as 12-point fitness running, jogging, brisk walking, squatting, stair climbing, health exercises, dancing, swimming, fitness qigong and so on.

Theoretically, for exercise to be effective, it is necessary to achieve a pulse rate of more than 120 points through exercise and continue for a period of time. In order not to damage the body, the maximum pulse is used as an important indicator to control the upper limit of exercise. This can usually be done with the formula:

220 age) 85 to calculate. Of course, if you want to achieve a certain exercise effect, the heart rate of each exercise should also reach a certain lower limit, which is generally calculated as: (220 age) 60.

When the heart rate is between the upper and lower limits, it is aerobic exercise, because the blood can supply enough oxygen to the heart muscle; If the heart rate reaches the upper limit of semiaerobic exercise, the blood supply to the myocardium is insufficient; If the heart rate exceeds the upper limit, it is anaerobic exercise, that is, the oxygen in the blood is in short supply to the heart muscle; Of course, if the heart rate does not reach the lower limit, it will not achieve the effect of exercise.

In terms of the best time to exercise, it is most beneficial to exercise in the afternoon near the evening. The reason for this is that all kinds of human activities are affected by the "biological clock", whether it is the body's ability to adapt or the exertion of physical strength, the afternoon is close to the evening at its best.

Aerobic exercise is the case, this.

It's up to you.

Generally when doing it for a while.

Just stop and rest for a while.

But don't force it.

Stop.

Slightly sweating, slightly panting is fine. Remember: never blow the wind!!

At least about 40 minutes.

175cm, 60kg, in fact, such a figure is quite good, if you can exercise muscles, it would be better. Aerobic exercise is recommended to be done every day, at least 30 minutes, the weather is hot, pay attention to hydration.

If you exercise aerobically for more than 40 minutes, you will only burn a lot of fat if you do it for more than 40 minutes. The sports that can be done are jogging, brisk walking, swimming, climbing, etc. Of course, don't exercise for too long, measured by what you can bear, but it's best not to exceed two hours.