What Are the Different Types of Aerobic Exercise?

Aerobic exercise refers to physical exercises performed by the human body with sufficient oxygen supply. That is, during exercise, the oxygen inhaled by the human body is equal to the demand, and reaches a physiologically balanced state.

English "AEROBICS" means "aerobic" or "aerobic participation". In fact, aerobic exercise is mainly caused by

NO1, swimming

Sports advantages: swimming needs to overcome water resistance instead of gravity, muscles and joints are not easily damaged, and can effectively protect the knee joints; swimming in the cold water environment consumes large amounts of heat, which is a significant weight loss exercise; when combined with dieting, the effect is more significant

Suitable crowd: knee joint damage; severely overweight; weight loss;

Exercise cycle: 3 to 4 times a week, each 30 to 60 minutes.

Calorie consumption: about 650 kcal / hour

NO2,

Cooper is a well-known preventive medicine in the United States

Common aerobic exercises are: walking, brisk walking,

The purpose of aerobic exercise is to enhance

1. Eat foods rich in amino acids. When the fat burns, the muscles will tighten up and become sore, and enjoying some amino acid-rich foods such as seafood rice balls or mapo tofu before exercise can better alleviate muscle soreness and stiffness.

2. Drink a hot drink before exercise. Can effectively promote metabolism, make the body warm up in advance, in the shortest

Human movement requires energy, if the energy comes from within the cell

Weight loss is probably a headache for the world. Aerobic exercise is recognized as the best way to lose weight healthy. Aerobic exercise is not just about all kinds

Regarding the frequency of exercise, the American College of Sports Medicine recommends that normal people should exercise 2 to 5 times a week. If you have not exercised before, you should start with a small amount, twice a week, and then slowly increase to three or four times. A common mistake made by beginners is that because of enthusiasm when starting fitness, if you want to achieve the effect as soon as possible, you exercise every day at once, and the intensity of each exercise is also very large. This will often overtrain, and fatigue, Insomnia, excessive soreness and other symptoms. Then it will stop again. In fact, we should realize that fitness is a long-term habit. If you want to have a healthy body, you should stick to fitness throughout your life. Optimal body shape and health require months or even years of persistence. Step by step is the best solution.

Step by step This is the basic principle of all sports exercises. Exercise intensity should gradually transition from low to medium intensity; duration should be gradually increased; exercise frequency increased from less. All of the above must be slowly increased within the range that individuals can adapt to. Don't rush to achieve success. The elderly and the infirm or those with chronic illnesses must master the scale of exercise. It is best to go to the doctor before the exercise and check the body thoroughly. The doctor will prescribe specific aerobic exercise prescriptions according to personal circumstances, and then exercise according to the party. In addition, whether the fatigue caused by exercise can be eliminated the next day is also a criterion for measuring whether aerobic exercise is performed: if the fatigue cannot be eliminated by the next day, then

The average person jogs for a minute to consume about 15 kilocalories (more weight consumes more), while one kilogram (1000 grams) of fat is 4,500 kilocalories. If you jog for 30 minutes a day, you can lose one kilogram in 10 days without changing your diet.

Of course, this is only a theoretical calculation. In fact, you will eat a little more after exercise. Experts recommend a weight loss rate of one and a half kilos a week, so that the weight lost will not easily rebound.

Aerobic endurance training

General content of aerobic endurance training: endurance can be divided into two types, one is strength endurance, and the other is speed endurance. It shows that it can maintain a certain strength, speed, and a certain density and strength in a short actual combat time.

1. After fully punching the sandbags, keep a certain speed and strength, and do more than 5 consecutive shots. Each group is 3 minutes.

2. In the distance of 3000 meters to 10,000 meters, 50 meters fast and 50 meters jog.

3. The heart rate of uniform running is controlled at about 150 times per minute, and the load time is maintained above 30 minutes.

4, five kilometers of cross-country running. When running, change the stride and rhythm frequently (continuously changing the stride can exercise different muscle fibers).

5. Skip the rope for 3 minutes, rest for 1 minute, and then perform the next group of exercises. You can do 3 sets per training session. When the trainee feels comfortable with the amount of exercise, he can remove the rest time and jump for 3 minutes.

6, air strike for 3 minutes as a group, do 3 to 5 groups.

7. Practice wheel battle practice with different opponents.

Aerobic training method

1. Lactate threshold intensity training The use of lactate threshold exercise speed, power and other load intensity to train is called lactate threshold intensity training. The lactic acid threshold is that during the increasing load intensity exercise, the blood lactic acid concentration changes with the increase in exercise intensity, and starts to rise slowly. After a period of transition, it changes to a rapid rise. Generally, a rapid rise point occurs at about 4mmol / L, which is lactic acid Threshold, because of its individual differences, individual lactic acid threshold intensity is currently used for training. How to determine the individual lactate threshold will be explained below.

2. Maximum lactic acid steady-state intensity training marathon. Because of its long exercise time, energy supply is almost completely provided by aerobic metabolism, and the blood lactic acid concentration of athletes during exercise is below the lactic acid threshold. Therefore, in sports training, it must be lower than this lactic acid threshold (4mmol / L) to meet the requirements of the game. For this training method, the blood lactic acid value reaches a level below 4mmol / L after the start of running, and maintains this intensity for about 45 minutes. During this period, the blood lactic acid value reaches a maximum steady state level, which is the development of aerobic metabolism energy The most suitable method for maximum load strength and measurement.

3. Continuous training method The continuous training method is a method of continuously training without interruption for a relatively long period of time, using a relatively stable speed (uniform speed). Continuous training is generally low-intensity, long-lasting, and non-intermittent. It is mainly used to improve cardiopulmonary energy and develop aerobic metabolism. Åstrand points out that for developing aerobic capacity, total workload is far more important than intensity. Due to the inertia of the internal organs in the body, it takes about 3 minutes after the start of exercise to achieve the highest level of function. Therefore, the training for the development of aerobic metabolism, the exercise time should be more than 5 minutes, and can even last more than 20-30 minutes. The continuous training method takes a relatively long time, the number of loads is relatively large, and the intensity of the load is relatively small, generally about 65% to 75% of the maximum intensity. The continuous training method has less stimulus to organisms, slower fatigue generation, and faster recovery after load. Long-term continuous exercise has many good effects on human physiology. For young athletes in the developmental period and those with low training level, low-intensity and constant-speed continuous training is the main thing.

4. Intermittent training method Intermittent training method refers to having a proper interval between two exercises, and performing lower-intensity exercises during the interval, rather than resting completely. Because interval training has strict regulations on the distance and intensity of exercises and the interval between each exercise, it often starts the next exercise without waiting for the body to fully recover. Therefore, it requires higher body functions, which can cause the body structure, function and Deeper changes in biochemistry. The total workload completed by interval training is larger than that achieved by continuous training. For the development of aerobic metabolism, the total workload is far more important than the intensity. At the same time, interval training has less force, and the functions of breathing, circulatory system and material metabolism have been greatly improved. At present, the interval training method is widely used in the training of many items. The key to the success of its method is to scientifically and reasonably arrange the distance, intensity and interval of each exercise according to the characteristics of different ages, different training levels and different events.

5. Plateau training method The plateau training method is a training method that uses the plateau low pressure and hypoxia environment to stimulate the athlete's body's compensation mechanism and improve the oxygen metabolism energy.

Aerobic exercise review

Aerobic exercise is a durable exercise that enhances the body's inhalation and use of oxygen. Its sports are characterized by light load, rhythm, and long duration. Sports medicine determines that the appropriate exercise load for aerobic exercise is 4 to 5 times a week, each lasting 20 to 30 minutes, and the heart rate during exercise is 120 to 135 times / minute. Self-resistance is a muscular counterbalance of the human muscle group in static confrontation, and it is also one of the simple and easy aerobic exercises. It is not restricted by gender, location, or equipment. Muscle resistance exercises with free-hand positioning, without the trauma of sports trauma, become a fitness method that accelerates blood flow, promotes metabolism, and relaxes muscles during static training. The following introduces several simple groups of self-resistance exercises in different positions, which can be selected as learning exercises.

Cardio exercise

Method: Close the palms of your chest, separate your fingers, and place your fingers facing each other. The first digits of the two hands push against each other for resistance, the two palms are slowly stretched, and they exhibit a "claw" -shaped static resistance for 10 to 12 seconds, repeated 7 to 8 times.

Effect: Strengthens the muscles of the abductors of the fingers and the radial extensors of the wrist.

Tips: When the fingertips push each other, they need a moderate amount of resistance to increase the counter-strength.

Aerobic Exercise Shoulder Arm Exercise

Method: Stand on separate legs, put your hands together on your chest, fingers up. The thrust of the right palm exceeds the resistance of the left palm, pushing the left arm to the left side of the body. The left palm resists the resistance of the right palm and pushes the right arm back to the right body side, repeating 10 to 12 times.

Effect: Increases the strength of the deltoid muscle, biceps brachii, radial brachialis and brachialis flexor.

Tip: When the two palms move, the wrists that are moved need to have a counterbalance to increase the resistance.

Aerobic exercise head and neck exercises

Method: Stand on separate legs, cross your neck with both hands. Use both hands to slowly and firmly push the resistance of the head and neck, press the head to the sternal collarbone, and exhale. Then the neck forcefully resisted the downward pull of both hands, and the head was lifted upright into a ready posture, inhaling. Repeat 7-8 times.

Effect: Enhance the muscle strength of the platysma and scapularis.

Tip: The downward force of both hands should not be greater than the resistance of the head and neck. Move slowly and moderately.

Cardio exercise

Method: Stand on separate legs, hands on hips, tiger's mouth down. The back of the lower back is facing the resistance of the two hands torsional twists, making a circular orbit rotation in the forward direction, showing a static resistance of 6-8 seconds. Then repeat in the opposite direction. Intermittent 30 to 40 seconds.

Effect: Promote the extension of latissimus dorsi, lumbar lateral muscle and erector spinae, and increase the flexibility of lumbar spine.

Tip: When the waist is back, the head, neck and upper body rotate together. Do not move your feet.

Aerobic exercise chest and abs exercise

Method: Lie on your back with both legs on your abdomen. The resistance of the chest and abdomen against the pressure of the two palms is upwards. The resistance is 45-degree sit-ups for 5 to 6 seconds, and is repeated 7 to 8 times.

Effect: Strengthen rectus abdominis and pectoralis major muscle strength.

Tips: Take a deep breath when you sit up, and exhale when you lie down.

Cardio exercise

Method: Squat with palms on your legs. With both legs facing the downward pressure of the palms, they kicked up and made an upright counter-resistance. Take a 30 second interval and do 7-8 times.

Effect: Increases the strength of the quadriceps and adductors.

Tip: When kicking up with resistance in the legs, the upper body and the legs are at 90 degrees, and the body cannot lean forward.