Moderate exercise can improve the function of human body through a certain amount of whole body exercise, and then improve the quality of human body. The characteristics of aerobic exercise are: the energy needed for exercise is mainly provided by substances such as fat in the oxidized body; About 2/3 muscle groups participate in sports; The intensity of exercise is between low and moderate, and the duration is only 15~40 minutes or longer.
Moderate exercise is a low intensity and low energy consumption exercise mode, also known as "moderate exercise". Moderation means physical exercise that consumes 2000 kilocalories per week, which is equivalent to playing table tennis for 2~3 hours.
There are various forms of aerobic exercise, such as brisk walking, jogging, aerobics, swimming, cycling and playing Tai Ji Chuan. Exercise three times a week for about half an hour or more each time.
The intensity varies from person to person: 20~30 years old, the heart rate should be maintained at 140 beats/min during exercise, 40~50 years old, 120~ 135 beats/min during exercise, and/kloc-for people over 60 years old.
In aerobic exercise, the oxygen inhaled by the human body is 8 times that in a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; Improve the working efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption and prevent arteriosclerosis.
Reduce the incidence of cardiovascular and cerebrovascular diseases. In the sense of keeping fit, moderate exercise is suitable for all walks of life, and it is the best choice for middle-aged and elderly people to lose weight.