Aerobics promotes physical and mental health.

Aerobics promotes physical and mental health.

Aerobics promotes physical and mental health. In daily life, many people will exercise their physical and mental health through aerobics. There are many kinds of aerobics, but when doing aerobics, pay attention to methods. Let's share aerobic exercise to promote physical and mental health. Let's have a look.

Aerobic exercise promotes physical and mental health 1 aerobic exercise (aerobic metabolic exercise) is a lasting exercise to enhance the inhalation, transportation and utilization of oxygen. During the whole exercise process, the oxygen inhaled by the human body is roughly equal to the oxygen needed. Its characteristics are: low intensity, long time, uninterrupted, rhythmic, convenient and easy to adhere to.

What are the benefits of insisting on exercise for physical and mental health?

1 makes your blood very "rich"; Increase red blood cells, white blood cells and hemoglobin in the blood, so that the body can reach the nutritional level. The improvement of metabolic capacity can bring more oxygen to each cell and take away more waste such as carbon dioxide than before exercise.

2. Make your blood vessels flexible; And increase the capillary network in muscles; Make muscles plump and firm.

3. increase vital capacity; It has a good influence on the respiratory system, improves the breathing depth, and increases the amount of gas exchange in each breath, thus ensuring that the gas exchange needs are met during strenuous exercise and improving the functional level. Through practice, it is found that increasing lung vitality can prolong life.

4. Make the heart muscle strong. The volume of heart cavity increases. The elasticity of blood vessels is enhanced, thus improving the contractility of the heart and the diastolic tension of blood vessels. Make the heart beat strongly. Every time the heart beats, you can collect more blood and increase your combat effectiveness.

5. Effectively improve the heart rate. Proper aerobic exercise can reduce the heart rate to 50-60 beats/min and increase the rest of the heart. With the improvement of the working ability and reserve ability of the heart, it can bear a greater burden. People who don't exercise every day have tens of thousands more heartbeats than those who exercise.

6, can enhance bone mineral density, effectively prevent calcium loss and prevent osteoporosis.

7. It is beneficial to lowering blood pressure, reducing blood fat and controlling blood sugar, and it is the most scientific weight loss technology.

8. Shape physical beauty. Maintain physical strength and make up for the deficiency. Improve muscle elasticity, extensibility and coordination.

9. Improve bad mood. Because aerobics can improve the functional level of the central nervous system, thus improving the adaptability of the body to the external environment, reducing the possibility of neurasthenia, and also alleviating and eliminating bad emotions such as tension, excitement, irritability and nervousness.

10, increase self-confidence, exercise people's perseverance, improve human immune function, enhance physique and endurance, delay aging and prolong life.

The key to the effectiveness of aerobics is to maintain a certain amount of exercise and appropriate fitness content and persevere. The speed of heart rate is an index to measure the intensity of exercise. Do aerobic exercise 3-4 times a week for 20-60 minutes each time.

Aerobic exercise promotes physical and mental health. Matters needing attention in two-jump aerobics

First, step by step.

At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise. Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.

Second, women should pay attention to the following points

1, wear a bra when doing exercises, which is also very supportive.

2, menstrual exercise, the amount of exercise should not be too large.

3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.

Three. Hygiene and health

After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. People who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toe inflamed. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry. There are blisters on your feet, don't break them.