There is no doubt that aerobics have been popular. During aerobic exercise, the heart delivers oxygen-rich blood to the body's muscles, ensuring that the muscles contain enough oxygen to produce the energy needed for fitness. Aerobic exercises include running, skiing, swimming, hiking, etc. These sports can not only improve fitness levels but also regulate emotional health, and help prevent cardiovascular diseases, osteoporosis, and depression.
Benefits of aerobic exercise
No matter what your fitness level, age or weight, aerobic exercise is good for your health. When you start aerobic exercise, you may have difficulty breathing and your heart beats significantly faster. This is a common situation for people who are just beginning to exercise, so you don't need to worry. When you continue to find that you have been able to enjoy aerobic exercise, you will become stronger and healthier.
Aerobic exercise consumes a lot of body energy, deepens breathing, accelerates heartbeat, burns calories, helps reduce body fat, and achieves weight loss.
2. Reduce the risk of illness
Aerobic exercise can reduce the risk of cardiovascular disease, diabetes, hypertension, and other diseases. Aerobic exercise can enhance the heart's pulsation, improve the heart's ability to deliver oxygen and nutrients to the body parts, and can also lower blood pressure by increasing cholesterol and triglyceride levels that are beneficial to the body, reducing the risk of physical illness.
3. Enhance endurance
When you first start aerobic exercise, you may feel tired soon, but when you insist on regular exercise, your body will gradually adapt to the intensity of exercise and your body's endurance will be effectively improved. Aerobic exercise can strengthen the muscles of the body, strengthen the physique, and increase physical endurance.
4. Enhance brain health
Aerobic exercise enhances the heart's ability to deliver oxygenated blood to various parts of the body, effectively promotes blood circulation in the brain, improves cognitive ability of the brain, improves sleep quality to enhance health, and reduces the risk of dementia.
5. Improve mood
Aerobic exercise has been shown to enhance self-confidence and maintain emotional stability. Aerobic exercise concentrates brain activity, diverts and releases anxiety and stress, and promotes relaxation. Studies have shown that aerobic exercise can release an endorphin chemical that helps prevent depression.
6. Increase bone density
According to the HHS guidelines, aerobic exercise such as skipping and running can help increase bone density and relieve pain caused by those who are suffering from arthritis or rheumatism.
Start aerobic exercise
The American Heart Association recommends 5 to 7 days of cardiovascular exercise per week, the best course is 30 minutes. The intensity of exercise can be based on the degree of work fatigue and the goals you want to achieve and your own health. If you have high blood pressure, diabetes, etc., it is best to choose and intensity of aerobic exercise according to your doctor's advice. You don't need to do too much exercise to avoid worsening the disease.
When you first start aerobic exercise, you can choose appropriate walking, cycling, stairs, and other stable and peaceful exercises to understand the level and limitations of physical exercise. Heart rate monitoring is one of the methods to measure the intensity of exercise that the body can withstand. It monitors the heart rate of exercise in units of beats per minute. Use a heart rate monitor to monitor and record your heart rate regularly during exercise, for example, every 5 minutes.
When increasing the intensity of aerobic exercise, make sure you exercise enough to ensure that your heart rate reaches the target heart rate range. Your target heart rate range is 60% to 80%. Please use the general formula for maximum heart rate, which is 220 minus age. (For example, if you are 30 years old, the maximum heart rate is 190, and the target heart rate range should be 114 to 152.)
When exercising, pay attention to check the value of heart rate and keep it in the target heart rate range. Adjust the intensity of exercise according to the value. Aerobic exercise breathing will increase, but you should not feel severe asthma or fatigue. If this happens, you must stop the exercise or reduce the intensity of exercise to avoid sports injuries.
Aerobic exercise does not have to take 30 consecutive minutes. It can be repeated several times a day for 10 to 15 minutes of medium-intensity exercise, and a total of 30 minutes to an hour of aerobic exercise can be achieved. You can choose to do aerobic exercise for 10 minutes in the morning, 10 minutes for lunch, and 10 minutes for dinner, instead of spending an hour in the gym, which is very beneficial for people who work hard. Even getting off at work or leaving work in advance and choosing to walk for ten minutes can reach the purpose of the exercise.
Each aerobic exercise should be appropriately warmed up, and gradually increase the pace and intensity of exercise, increase blood flow to body muscles, increase body temperature, and avoid joint or ligament damage and this warm-up process should last 5 minutes, Mobilizes and circulates the body's blood. When the physical fitness level can adapt to the intensity of fitness, you can choose to appropriately increase the intensity and difficulty of aerobic exercise to increase the endurance of the body.