Aerobic exercise our Olympic

 Beijing Olympic Games approached, as if we have been able to hear the cries of the Olympic arena and cheers.
And is not the exercise level and skills of the Competition, but in physical fitness. Although there is no eye of the fierce confrontation, no sweat of intense fighting, no medal excitement and joy, but you can have a healthier, happier and a lifetime benefit The sport, which is aerobic exercise.
So, in the end what is aerobic exercise? how aerobic exercise? This special planning will answer them one by one, invite your own way and the Olympics. < br> run: Tommy
guidance of experts: experts National Fitness instructors Secretary-General, Professor Zhao heart
from 2000 years ago, the Olympic Games as a healthy sports competition in the rise of the divine Olympus , to now become a cultural event for all mankind and civilization heritage, it reflects a kind of competitive spirit, emphasis on also reflects an attitude to life, emphasizing the people through self-training, self-involved and have good health, optimism and love and the pursuit of a better life. From this perspective, not only are the Olympic athletes, everyone can have their own Olympics.
to do aerobic exercise, healthy life when the higher, stronger athletes of the late 6000's statistics showed that average life expectancy of only 50 athletes aged, far less than the general population's average life expectancy of 70 years. peacetime training overload of physical exertion, competition fierce confrontation, overdrawn athletes their body, resulting in much stronger than ordinary people had physical fitness of athletes are injury ridden a lot of retired.
medical research that is too intense sport, but will reduce the body's immune system, causing excitement, poor sense of competition decline and slow recovery of physical strength. In addition, violent games increase the incidence of exercise-induced anemia, resulting in exercise-induced hematuria, proteinuria, such as asthma attacks. And because of severe damage caused by the movement of the sport is even more uncommon.
so Olympic arena high skill or strength that a great competitive sport, not the most useful of the movements of the body. long been engaged in these sports, will not help to improve physical fitness, the slightest mistake may backfire hazardous to their health. These projects, of course, is not suitable to improve physical fitness, better health for the purpose of the general public.
mm aerobic exercise movement of ordinary people
was once said with a smile, tens of thousands of football matches is a need to exercise people sitting in the side, and 22 who need a break in the run, in the scraping hh Well, for this , health promotion do?
renowned fitness expert guidance, the Beijing National Fitness expert instructors recommended by the Secretary-General Professor Zhao Zhixin, said, > According to the energy supply system in the body during exercise different sports into hiking, biking, aerobics, tai chi and so on. with weight lifting, running, high jump, long jump, throw and other with explosive compared to the non-aerobic exercise, aerobic exercise is a kind of regular exercise, there is more than 5 minutes the movement of spare capacity.
long-distance running, walking, swimming, cycling and other aerobic exercise program is a typical project. in a very long period of time and distance, the athlete will repeat an action. movement, the sugar and fat aerobic metabolism was the major mode of energy supply. so after exercise, although the players tired, but similar to the sprint as big a phenomenon rarely seen and pant.
-meter sprint, weight lifting is a typical anaerobic exercise. Excellent sprinter start only when the breath, with this tone has been finish the course, in the middle without ventilation. So, throughout the body during exercise in hypoxia, athletes will run through the finish line gasping gulps make up the body and relieve hypoxia. That is why we often see athletes in the sprint after sprint, his hands leaning on his knees panting scenes. weightlifting Needless to say, the whole process, but a few seconds, almost can not afford to aerobic metabolism role.
be noted that there are some sports like football, basketball, shooting, movement is also based on aerobic metabolism to supply energy-based, can be considered aerobic exercise, but because of irregular repetitive action , aerobic exercise is generally not the scope, and rarely in daily exercise in the aerobic exercise using these items.
aerobic exercise mm
your aerobic exercise healthy living is relatively low intensity, sports Strength is also very easy to control, suitable for all people to exercise. the long-distance running, race walking and other aerobic exercise, the muscles involved is very large, enhancing the role of muscle mass is very obvious. increase muscle mass, can improve the body's metabolism, eating into the time consumption of energy within the body of the present high incidence of chronic metabolic diseases such as obesity, diabetes, dyslipidemia, have a good role in the prevention and rehabilitation.
Professor Zhao pointed out that the middle-aged friends , the value of aerobic exercise more:
First, the intensity of aerobic exercise a very wide scope, as long as people have the right to exercise intensity. The Constitution of the elderly in the process decreased no longer suitable for high-intensity exercise. walk, stride, jogging, cycling and other aerobic exercise are very soft, the elderly in these campaigns, both received the training effect should be, but also to ensure that movement security.
Second, the exercise intensity is very easy to control, according to the circumstances, the flexible adjustment to ensure maximum safety of movement. play table tennis, badminton and other ball games, exercise intensity has changed dramatically, not easy master, often in the course of the campaign due to a moment of comfortable, to slow it down; feeling of ease, speed on the proper faster and improve training effect. This process can be , aerobic exercise can continue to apply the load to stimulate the heart to improve cardiac function level. aerobic exercise intensity of the stimulus on the heart according to their own situation, remained at a relatively constant range. sprints, weightlifting and other sports, but in a short time a strong stimulation of the heart, when the stimulus exceeds the capacity of the heart, it is prone to danger. and ball games and other sports, strength constantly changing, sometimes rapidly running or off, and sometimes move in slowly or place standing, intermittent stimulation of the heart, it will increase the load on the heart and the whole body, leading to physical deterioration or the occurrence of sports accidents. because the ability to regulate the body in the elderly decreased, on the strength of the reaction transformation process will be ; slow Olympic experience and enjoy the Olympics, for athletes who cheer at the same fighting spirit, may wish to organize an aerobic exercise their own ;, refers to the movement-based aerobic metabolism in endurance sports. Aerobic exercise can improve the body's oxygen consumption, increase heart and lung function, is the best way to achieve health effects. which is characterized by low intensity, there rhythm, do not interrupt and lasted longer.
The prize winner is healthy. as long as access to health through aerobic exercise, everyone can take off the projects recommended? Here is a veritable gold four projects favorite!
popular one: jogging
easy jogging, can enhance the respiratory function, increase lung capacity, improve ventilation and gas exchange capacity of the human body. jogging the supply of oxygen than sit 8 to 12 times more than when. jogging can increase the myocardial contractility, with exercise the heart, protect the heart. Meanwhile, the jogging exercise can produce a low frequency vibration the body, so that vascular smooth muscle by exercise , thereby increasing vascular tension. jogging resting coronary blood flow increased 10 times compared with that blood flow per minute up to 1200 ~ 1400 ml, which in the prevention and treatment of atherosclerosis and cardiovascular and cerebrovascular diseases have important significance. < br> Gold Medal Tips:
(1) transfer to breathe. jogging, breathing should be deep, slow and can be two steps with one call, two-step a smoke, can also call three steps, three steps suction. suitably abdominal deep breathing, inhale puff, exhale abdomen.
(2) small stride. jogging stride is smaller, action should be balanced to reduce the muscle in each step of the force strength of running , as long as possible running time. to avoid the center of gravity caused by a large stride run ups and downs, landing the negative impact of heavy forces.
(3) correction position. jogging the correct posture is appropriate to relax the shoulder to avoid Hanxiong , from the neck to the abdomen upright, eyes looking ahead, unless the road uneven and not before the probe. landing with the front sole, and let the impact quickly spread to the entire sole. Do not use the whole foot or heel to avoid bone and joint damage.
Top Two: Cycling
bike in China is a very common and is very convenient transport to work and people often use it when they go camping. research shows that cycling and running, swimming, is a heart and lung function can improve endurance exercise. can also improve the agility of the nervous system, prevent brain aging, exercise, lower extremity muscle strength and enhance body endurance, and allows lower limb hip, knee and ankle joints and 3 on neck, back, arm, abdomen, waist, groin, buttocks muscles, ligaments corresponding exercise.
gold tips:
cycling exercise, pay attention to proper posture. First of all to adjust Good bicycle saddle height and handles. the right medial thigh saddle height can be avoided and perineal abrasions or subcutaneous tumor-like hyperplasia. adjust the handle help to find a good position to avoid pain. foot pedal , the position must be right, forced to be uniform, to prevent the occurrence of ankle and knee pain. Furthermore, it should often change the position of hand grip and pay attention to a certain rhythm, fast driving and slow down alternately.
Popular Three: Swimming
swimming, body and sun, air, water exposure, to promote metabolism, skin and blood vessels expand and enhance the body resistance to disease is very beneficial. The water pressure will increase lung capacity, increased bad breath, improve respiratory function. In addition, the swimming muscles activity, myocardial contraction can effectively improve the circulatory system function. the water will quickly lead away body heat, which for the promotion of metabolism, have a good role in promoting weight loss.
However, swimming Although it is a good aerobic exercise, osteoporosis is not appropriate to carry out. because the buoyancy of the water while swimming off weight will reduce the load on bone, the stimulation of bone get smaller, is not conducive to osteoporosis prevention and treatment.
gold Tips:
(1) swim, you must pay attention to safety. Where there is suffering from an infectious disease or open wounds, are unfit for swimming, women menstrual period should not generally swimming.
(2) after a meal, drink or sweating after strenuous exercise, should not immediately swim.
(3) should be fully prepared before swimming events, including free-standing exercises, Imitation and Latin exercises and other muscle ligament length.
(4) Swimming end of the shore, should be promptly cleaned with water eyes, ears, nose and mouth, body wash, and dry, put on warm clothes to prevent colds. swimming in particular, need to brush your teeth, gargle and thoroughly clean the mouth. Do not swim immediately after eating, or bacteria can easily enter the gastrointestinal tract, especially the resistance to poor children are more susceptible to disease.
Top four: skipping
skipping one heart rate can be maintained at roughly the same level with the jogging, from the exercise, the continuous 10-minute rope skipping, jumping and jogging for 30 minutes or 20 minutes of fitness is almost the same dance can be described as less time-consuming, energy-consuming large aerobic exercise . And do not rely skipping site, regardless of the weather, can be at home.
skipping the sensitivity of the body, posture, balance, coordination and flexibility are amazing role in promoting. in the eyes of sports experts , the skipping is the most effective and most economical way to lose weight.
gold tips:
Mock France specifically for women fitness fitness expert who designed a jump in place only 1 minute; 3 consecutive days can jump 3 minutes, 3 months after the 10 minutes of continuous jump; six months after the realization of a day 5 times), until a half hour straight jump.
Mock also made the following note:
(1) jump rope should wear soft texture and light weight high shoes, to avoid ankle injuries.
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oxygen, heart rate, time mm aerobic exercise a keyword
Keywords: oxygen, oxygen
, aerobic exercise is the key to distinguish it from anaerobic exercise. human movement requires energy, the energy source is glucose, which is the use of two ways: If the energy comes from aerobic metabolism within the cell (requiring oxygen to attend) that aerobic exercise; if energy from anaerobic glycolysis (no oxygen to participate), are anaerobic.
aerobic metabolism, the fully oxidized 1 mole of glucose, can produce 38 ATP (energy units) energy; in anaerobic glycolysis, 1 mole of glucose produces only 2 ATP, so simple. For example, you can often see some of the road vehicle in poor cars, black smoke all the way, this is because gasoline does not mix with oxygen combustion, emit a large number of vehicles. By the same token, aerobic exercise, glucose metabolized to form water and carbon dioxide by breathing easily be eliminated from the body, harmful to humans. However, a large amount of pyruvate during anaerobic glycolysis, lactic acid and other metabolic intermediates, can not be ruled out by breathing. These accumulate in the cells and acid production blood, a kinds of people out of breath movement pattern of fatigue could not play the role of physical fitness, but will bring adverse effects.
Keywords II: Heart rate
too strenuous exercise good for health, and very slight movement but also reach the purpose of exercise. only reach a certain intensity, to exercise heart and lung function, improve people's physical strength, endurance and metabolism potential, is the most valuable exercise. So, how can grasp this degree 60 = 120 (beats / min). you are in motion, they can always count the pulse, heart rate of 120 beats / min or so, the exercise intensity is appropriate. Of course, this is a healthy movement, the infirm were not included.
there is a simpler way to exercise self-test when the exercise intensity mm ; If you breathless, that the body of oxygen, it should slow down.
the same time, not to exercise their own ability than with people who exercise. exercise intensity varies, If you insist on a par with others, often people in do aerobic exercise, and you are doing hypoxic exercise.
Key words Three: Time
For most people, the daily exercise time 30 to 60 minutes on it. One of aerobic exercise time remained at 30 to 40 minutes is appropriate, the remaining 20 minutes, you can do some other exercise. as by pulling ligaments, and so do standing exercises.
regular exercise may be extended exercise time, but a day or a campaign time should not exceed 90 minutes too long because the exercise, the body's consumption will be doubled, but will increase the burden on the body, metabolism, will substantially increase the waste, if the consumption of these substances are not added Waste not clean, then our body will be injured, and no health benefits.
the best time to exercise scheduled 6 pm to 8 pm between the summer due to relatively high temperatures, can be a little late Start exercising in the winter can be early exercise. the number of aerobic exercise a week should not be less than 5 times to 6 times better.