Endurance exercise, also known as aerobic exercise, is the most important and basic exercise method in exercise prescription. In the therapeutic exercise prescription and preventive exercise prescription, it is mainly used for the rehabilitation and prevention of chronic diseases of the cardiovascular, respiratory, endocrine and other systems to improve and improve the functions of the cardiovascular, respiratory, endocrine and other systems. In fitness and bodybuilding prescriptions, endurance (aerobic) exercise is an effective way to maintain overall physical and mental health and maintain ideal body weight.
Endurance sports that are suitable for obese people include walking on the ground, walking on a hill,walk on the treadmill , jogging, cycling, swimming, etc.
In exercise prescriptions, strength-based exercise is mainly used for patients with paralysis of muscles, nerves, or joint dysfunction in the motor system and nervous system, mainly to restore muscle strength and limb function. In the rehabilitation of deformity correction and prevention of chronic diseases caused by the destruction of muscle balance, the shape and function of trunk and limbs can be improved by selectively enhancing muscle strength and adjusting muscle strength balance.
Strength exercise is mainly to strengthen muscle strength training, is an effective exercise to consume fat, and is suitable for the exercise method used by obese people with good physique.
Ball games are sports or games based on a ball.
There are many popular games or sports that involve some type of ball. These games can be classified by their general goals, indicating a common origin or their basic ideas:
Use bats such as baseball, golf and cricket.
Two goals, such as basketball, all forms of football, field hockey, or lacrosse.
Aerial shots such as volleyball and tennis.
Hit a designated target, such as a bowling ball.
Obese people with good physique can participate in less intense ball games, and those with weak physique can only take non-competitive ball games.
Aerobic exercise, oxygen can fully decompose sugar in the body and consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. It can improve physical fitness and reduce excess body fat. At the same time, it can also increase the content of serotonin in the blood to make it reach a normal level. (Serotonin is a chemical in the brain that affects mood and personality, and low levels of serotonin can increase the risk of heart disease.
The opposite of aerobic exercise is anaerobic exercise, which refers to the high-intensity and vigorous exercise of muscles in a state of “hypoxia”. Due to the excessive speed and explosive force, the sugar in the human body cannot be decomposed by oxygen, and has to rely on it. “Anaerobic energy supply”, this kind of exercise will produce too much lactic acid in the body, cause muscle fatigue, and even cause muscle and joint damage, so it should not be used as a daily fitness exercise.
Common aerobic exercises for weight loss include jogging, brisk walking, skating, swimming, cycling, tai chi, fitness dance, skipping rope, twisting Yangko, playing table tennis, etc.; anaerobic exercise includes running, weightlifting, throwing, high jump, long jump, Tug-of-war, muscle strength training, etc.
Relevant studies have shown that the key to aerobic exercise is to ensure a certain amount of exercise and perseverance. Adults who choose to participate in the above-mentioned sports for exercise can basically achieve the effect of moderate aerobic exercise. Obese elderly people can choose sports that they like and are easy to stick 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 is 20-60 minutes. The exercise intensity should reach the effective heart rate limit. The heart rate should be 110 beats/min at the beginning of the exercise, and it can be gradually increased to 140 beats/min after 1-3 weeks. In this way, the stroke volume is close to and reaches the optimal state, and the effect is more obvious.
Friends, in order to have a plump and fit body and promote physical and mental health, let us actively engage in aerobic exercise!
7 types of cardio
Losing weight is probably a headache all over the world. Aerobic exercise is recognized as the best way to lose weight in a healthy way. Aerobic exercise does not only refer to various aerobic exercises, but also endurance sports such as running, cycling, swimming, skipping, etc. It sounds boring, maybe you have practiced it, maybe because the effect is not as good as you expect or Conditional, time-limited, and finally did not insist. The result is still fat! Pay attention to a few points of aerobic weight loss, and design an aerobic exercise prescription for yourself, because only you know your body best.
various aerobic exercises
I do not advocate aerobic exercise for beginners or friends with poor physical conditions to lose weight. It is too simple to meet the heart rate requirements, and the more complex ones have higher requirements for physical strength, flexibility, and flexibility. Most people simply do it. No, if the action is not in place, it will have no effect, and it will easily cause injury. Although there are various very attractive aerobic exercises, I recommend that friends who do not have physical conditions do not use aerobic exercises as a way to lose weight.
Exercise to lose weight Swimming is a good way to lose weight, and it is also a good systemic exercise, and it is very effective in improving cardiopulmonary function, but many people are not very good at swimming, so you can use brisk walking in the swimming pool instead, which is good for improving heart rate. The effect is very good. However, friends who can swim should also pay attention to using swimming to lose weight. It is not a swimming competition. Don’t pursue speed. It is enough to meet the heart rate requirements. At the same time, you must pay attention to enough oxygen uptake.
Swimming is a total body exercise. A person running in a standard swimming pool for 20 minutes burns the calories equivalent to 1 hour on land at the same speed. It can not only cultivate the sentiment, temper the will to swim, but also maintain the figure.
Many gyms have spinning bikes. The design of these bikes is very suitable for aerobic training, but the general cycling training room is too small. Many people were prone to lack of oxygen in the room when they used to train. Although the gym is designed this way to increase the ambient temperature, Make the athletes sweat a lot to improve the weight loss effect. But I’m not in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to use a mountain bike (only the speed is limited in the city and the environment is not very good).
Jogging (walking fast)
Outdoor running will be limited by the environment. It is also good to choose a treadmill. Letting go of the hand on the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, you must first let go of the handrail under the premise of ensuring balance. A treadmill with a certain slope can improve weight loss. Use the interval method on the treadmill, that is, you can work out at a high speed for a while, then switch to a lower speed cycle.
Post time: Jun-11-2022