What is Aerobic Exercise? What Are The Benefits Of Aerobic Exercise

What is aerobic exercise?

Aerobic exercise refers to the physical exercise carried out by the human body under the condition of sufficient oxygen supply, that is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand to achieve a physiological balance.

1. Fast walking

Fast walking

Fast walking is a convenient and simple exercise that can be carried out outdoors without going to the gym. In contrast, fast walking has very little wear on the knee and much less intensity than other aerobic exercises.

2. Jogging

Jogging

Jogging is suitable for most people. Fitness beginners can complete the transformation from novice to beginner within a few months through step-by-step and micro incremental methods. Of course, jogging has certain requirements for technical actions.

But for ordinary enthusiasts, there is no so-called absolute standard running posture. More importantly, it is gradually corrected in the process of moving forward. In addition, the warm-up before exercise, the stretching after exercise, and the suitable running shoes will make the trainer get twice the result with half the effort.

3. Treadmill jogging

Treadmill jogging

Many times, outdoor running will be limited by the environment and can only be replaced by a treadmill. Moreover, the treadmill is really different from outdoor running. The advantage is that it is not limited by road conditions, air, weather and time, and does not need to distract energy to pay attention to the surrounding environment and traffic conditions. It also has shock absorption function. In addition, the electronic control system of the treadmill is also good. You can adjust the slope and speed changes at any time, and the training methods are richer.

4. Bicycle

Bicycle

Bicycle can be said to be a very good and cheap instrument. It is very suitable for aerobic training. The pressure on the knee under the correct technical action is not very great. Suitable for heavy weight trainers.

5. Elliptical machine

Elliptical machine

Elliptical machine is also more common in the gym. It is easier to operate than treadmill, and the technology is simple because it has a fixed track and a handle that can be grasped. Now the electronic elliptical machine can also choose resistance, which is very suitable for trainers with excessive weight and knee injury.

6. Rowing machine

Rowing machine

Rowing machine is becoming more and more popular in recent years. Rowing machine can fully mobilize the muscles of the whole body than treadmill and elliptical machine, and can achieve the effect of aerobic training of muscles of the whole body.

The action difficulty of rowing machine is moderate, and the knee pressure is small. It is more suitable for some heavy trainers and people with knee injury. Because the waist and back also participate in boating to a large extent, it is not suitable for patients with lumbar muscle strain and intervertebral disc herniation.

7. Rope skipping

Rope skipping

Rope skipping is simple and easy to learn, cheap, and has low requirements for the venue. You can exercise in a small open space. It is a very good aerobic exercise. Rope skipping can quickly improve the trainer's heart rate and respiratory rate. Even slow-paced training is more intense than ordinary rhythm cycling and jogging, so we should follow the principle of step-by-step.

In addition, rope skipping has a great impact on the knee, so you can choose a softer training ground, which is not suitable for those with too much weight. Rope skipping can not only exercise the heart and lungs as an aerobic exercise and consume fat, but also exercise the coordination and sensitivity of the whole body.

8. Climb stairs

Climb stairs

The intensity of stair climbing depends on our weight and speed. Generally, the slow-paced stair climbing is still very friendly to our knees.

9. Swimming

Swimming

Swimming is also a great aerobic exercise and a practical skill. Its biggest feature is that it will hardly bring pressure to the knee joint, so swimming is the best choice for some people with heavy weight and knee joint injury. However, not everyone can swim, and it is dangerous.

What are the benefits of aerobic exercise?

aerobic exercise

1. Strong myocardium

Aerobic exercise can strengthen the heart.

2. Improve metabolic rate

Aerobic exercise keeps the metabolic rate at a higher level, even long after the end of aerobic exercise.

3. Burning fat

Glycogen will be consumed after training or dieting, and the body will use the stored fat for aerobic training.

4. Relieve stress and improve sleep

Aerobic exercise can help you sleep better and make you feel great the next morning.

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