Aerobic exercise is light to moderate intensity continuous exercise for the purpose of building endurance, such as jogging, cycling, swimming, dancing, playing ball, etc. It is different from anaerobic exercise, which requires the use of explosive power. Weightlifting, high jump, sprinting and other sports.

Specific requirements:

1. Aerobic exercise should be done at least once a day.

2. Exercise for no less than 30 minutes every day.

3. Exercise at least 5 times a week.

4. There should be warm-up exercises before and after exercise, such as stretching.

5. The amount of exercise is determined by the degree to which the heart rate increases during exercise. The amount of exercise varies with age. The older you are, the less you exercise. Heart rate can be used to calculate our exercise load. A simple calculation of the heart rate achieved during exercise can be calculated using the value of 170-age. Japanese scholars have found that if the heart rate is below 110 beats/min during exercise and the body's blood pressure, blood, electrocardiogram and other indicators do not change significantly, fitness is not of great significance. For example, if some housewives do housework, does it count as exercise? If the heart rate reaches 180 beats/min, the immune globulin in the body will decrease, making it easy to contract diseases, fatigue and sports injuries. Therefore, aerobic exercise is not the same as competitive exercise, nor does the greater the amount of exercise, the better. Everyone must master the appropriate amount for themselves. Spend.

During exercise, it is impossible for us to count. We can calculate the pulse rate for 15 seconds after the exercise, and then multiply it by 4 to get the heart rate for one minute at this moment.

For some people with heart disease or chronic diseases, exercise plans should be developed based on their condition and they cannot exercise blindly.

Aerobic exercise is beneficial to relieve tension, improve depression, improve sleep, and promote physical and mental health, because during exercise, some hormones are released to help regulate body functions. Aerobic exercise can also help improve concentration. For example, before studying a brain-burning course, exercising first and then studying can significantly improve our concentration. Effective people generally start their day with exercise, and then finish their day full of energy. Get involved in intense work.

To answer questions about health, the best hand-painted doctor in the nutrition industry (WeChat public account: Wang Xia Prajna)