What Is Aerobic Metabolism?

Aerobic metabolism is also called "isotonic exercise", which refers to durable exercise for the purpose of enhancing the human body's inhalation, transportation and use of oxygen. During the entire exercise, the oxygen inhaled by the human body is roughly equal to the oxygen required. Aerobic metabolism is characterized by low intensity, rhythm, uninterrupted, long duration, convenient and easy to implement, and easy to persist. There are many types of aerobic metabolism, such as: walking, jogging, walking and running, long-term swimming, cycling, skating, cross-country skiing, boating, rope skipping, ascending and descending stairs, walking, fitness dance, and various ball activities.

Aerobic metabolism

The key to engaging in aerobic metabolism is to grasp the appropriate amount of exercise, which has a certain intensity and is not violent. The easiest way to measure the amount of exercise is to count the pulse rate. You can count the number of pulses for 15 seconds like a doctor takes a pulse. Multiply by 4 to get the number of pulses per minute, which is the pulse rate. The pulse rate counted immediately after the end of the exercise is already slightly slower than the pulse rate during the exercise. Generally speaking, the pulse rate during the exercise should be 110% of the pulse rate at the end of the exercise, that is, an increase of 10%. The appropriate pulse rate for aerobic metabolism exercise = (220-age) X60-80%. Aerobic metabolism exercise does not need to be done every day, 3-5 times a week is enough, each time to reach the expected pulse rate of exercise for another 20 minutes.

On other days, you can take a walk, practice qigong, or do Tai Chi.

Aerobic metabolism exercise is beneficial to lowering blood pressure, lowering blood lipids and controlling blood sugar. It can also make people's psychology change, make people happy, enhance life confidence, improve human immune function, and reduce the impact of carcinogenic factors on the human body. In addition, aerobic metabolism can enhance physical fitness and endurance, make people full of energy, delay aging, and prolong life.

In aerobic exercise, the body's main energy supply comes from sugars and fats and must be produced by oxidation. Therefore, people who lose weight should even engage in aerobic exercise to consume excess fat in the body.

The so-called aerobic metabolism exercise refers to aerobic metabolism as a form of energy supply during exercise, which is characterized by low intensity, rhythm, uninterrupted, long duration, convenient, easy to implement, and easy to adhere to. Performing aerobic metabolism exercises can increase the body's ability to absorb, transport, and use oxygen; on the other hand, it can promote blood circulation, improve microcirculation and the internal environment, enhance metabolism, and improve the physiology of important organs such as the brain, heart and lungs Features. The energy supply of aerobic exercise mainly comes from sugar and fat. If obese people can persevere in aerobic metabolism exercise, they can effectively consume excess calories and fat in the body, which can not only reduce weight and fitness, but also lower blood pressure, The effects of blood lipids, blood sugar and improving the body's immunity are also of great benefit in preventing diseases such as arteriosclerosis, hypertension, coronary heart disease, stroke, diabetes and cancer.

There are many types of aerobic exercises and items, such as brisk walking, jogging, cycling, skipping rope, fitness dance, ice skating, swimming, playing hairball, playing Tai Chi, climbing stairs, rowing, etc. Studies have shown that the key to aerobic metabolism exercises is to ensure a certain amount of exercise and persistence. Adults who choose to participate in the above-mentioned exercise programs can basically achieve the effect of moderate aerobic exercise. The obese elderly can choose the sports they like and easily adhere to. The amount of exercise should be suitable for their own conditions. The frequency of exercise is generally 3-5 times a week, and each exercise can be 20-60 minutes. Exercise intensity should reach the effective heart rate limit, the initial heart rate should be 110 beats / min, after 1 to 3 weeks, it can gradually rise to 140 beats / min. In this way, the pulse output is close to the optimal state, and the effect is more obvious.