1. Generally, choose a place with wide and flat ground, fresh air, circulation and no polluted gas. The best exercise time is after 6~7 am and 3~4 pm. Before 5 am and after 1 0 am, it belongs to the stage of plant waste gas emission, and the oxygen content in the air is low, which is not suitable for aerobic exercise.
2. Stick to it 3~5 times a week for a period of time, and exercise for not less than 30 minutes each time. Adhere to the principle of gradual progress, the number of exercises from less to more, depending on the individual's physical condition and adaptability. 3. The heart rate immediately after exercise should not exceed 170%~ 180% of the daily heart rate. It is better to have mild shortness of breath, feel a little heartbeat, have a slight fever all over, have a reddish face and sweat a little. If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit.
4. The discomfort after exercise is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise and will be reduced in the next exercise.
Just as an engine burns gasoline, human beings also need oxygen to support combustion when burning "fuel" (that is, oxidation). People breathe heavily during exercise, so that oxygen in the air enters the blood circulation system through alveoli, and then flows into the tissues and cells of the whole body with arterial blood flow. This is a long process. Low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, cycling, dancing and so on. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve the cardiovascular and pulmonary functions. In the process of using oxygen, there is a considerable time difference, which determines that intense and short-term exercise becomes anaerobic exercise. When you exercise long enough, oxygen has dissolved into cells, and the glucose in your body is fully "burned" and converted into new energy. This kind of exercise is aerobic exercise (/).
Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, enhance the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. If dieters combine aerobic exercise with reasonable food arrangement, not only can they lose weight successfully, but their weight will also be consolidated. Aerobic exercise is also very beneficial to mental workers. In addition, aerobic exercise can also restore physical fitness.
The energy provided by anaerobic decomposition of glycogen can only last for about one minute, and it will all be used up after running 400 meters. When running 800 meters, in the next 400 meters, sugar, fatty acid and amino acid must synthesize a new heat energy substance ATP to provide energy, while sugar is supplied after glycogen decomposition, fatty acid is supplied after fat decomposition and amino acid is supplied after protein decomposition. This whole process needs oxygen, that is, oxygen burns sugar, fat and protein to produce heat energy ATP, which supplies the heat needed in the later stage of exercise. This is aerobic exercise. Running 800 meters or 1500 meters, swimming 200 meters or 400 meters, boxing and other sports all need oxygen to start burning glycogen, fat and protein, so the later stage of this kind of sports is aerobic exercise. As aerobic exercise, the heart rate is generally 65,438+0, 30 beats/min. In the first five minutes of exercise, glycogen will be burned first. The longer you exercise, the more fat you burn. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat.
Matters needing attention in aerobic exercise
1. Before aerobic exercise, it is best to eat something one hour in advance, do some stretching exercises to warm up, move joint ligaments, stretch limbs, waist and back, etc. Don't rush to do strenuous exercise to avoid cramps.
2. In the process of aerobic exercise, we should pay attention to the buffering of movements and the coordination of breathing, and don't exercise excessively, so that the body can get better exercise. Don't rush to rest after exercise. You need to do some stretching exercises to gradually relax your body.
3. Patients with myocardial infarction or chronic heart failure should first effectively control myocardial ischemia and heart failure. After the condition is stable, the doctor will evaluate the condition and then make an appropriate exercise plan. Patients with hypertension should start aerobic exercise after completely controlling their blood pressure. In addition, don't do aerobic exercise when you have a fever.
4. Pay attention to your diet. The water required by the human body every day is about 2000 ml. During exercise, it is best to pay attention to properly replenish some water every 15~20 minutes.
According to the research of American sports medicine, glycogen is the main energy supply before aerobic exercise 15 minutes, and fat energy supply begins after exercise 15 ~ 20 minutes, so aerobic exercise is generally required to last for more than 30 minutes, which creates a problem. Maintain a high intensity, such as 65%MHR, for more than 30 minutes. Does everyone have such basic physical fitness? Let's take a look at the concept of high-intensity exercise for 30 minutes, such as 65%MHR. Adult women's 800m and men's1500m long-distance running can generally reach the required heart rate, and most people should have had such experience in physical education class. The time to reach the standard is 4 ~ 5 minutes and 6 ~ 7 minutes respectively. In other words, running at a medium speed of 6 to 8 kilometers can achieve aerobic exercise of 65%MHR for 30 minutes.
According to the research of American sports medicine, glycogen is the main energy supply before aerobic exercise 15 minutes, and fat energy supply begins after exercise 15 ~ 20 minutes, so aerobic exercise is generally required to last for more than 30 minutes, which creates a problem. Maintain a high intensity, such as 65%MHR, for more than 30 minutes. Does everyone have such basic physical fitness? Let's take a look at the concept of high-intensity exercise for 30 minutes, such as 65%MHR. Adult women's 800m and men's1500m long-distance running can generally reach the required heart rate, and most people should have had such experience in physical education class. The time to reach the standard is 4 ~ 5 minutes and 6 ~ 7 minutes respectively. In other words, running at a medium speed of 6 to 8 kilometers can achieve aerobic exercise of 65%MHR for 30 minutes.