Aerobic Fitness

Aerobic exercise besides mainly by oxygen to participate in energy, it also requires the main body muscle participation, sports continuous last a long time and is slow rhythmic movement. Aerobic exercise can exercise the heart, lungs, make the cardiovascular system can more effectively and quickly to oxygen transfer to each part of the body.

Through the aerobics exercise regularly, the person's heart can be healthier, each cardiac output is bigger, the body every part of oxygen will not need a lot of pulse count. An aerobic exercise quality good person can attend a long time high intensity aerobic exercise, he (she) motion recover faster.

Aerobic is "aerobics" characteristics of exercise, namely, in a planned and laws can exercise body under the fitness means. It includes aerobic setting-up exercise and long-distance running, swimming, table tennis and other body-building.

classification

Fitness points aerobic and anaerobic exercise. Aerobics fitness refers to abound rhythm sex of sports, for a long time (about 15 minutes or more), athletic intensity for medium or medium above which meet the maximum heart rate of 75% to 85%.

Aerobic exercise mainly divided into two classes: high impact aerobic exercise and low impact aerobic exercise.

A, high impact aerobic exercise is a traditional fitness sports, such as: long-distance running, swimming, table tennis, etc.

Second, low impact aerobics fitness movement refers to rhythm frequency slower, but athletic time longer movements, such as skip rope, the left-right rotating, canter, go quickly, etc. According to different extent (setting-up exercise impact can be divided in these two kinds of between)

In contrast, low impact aerobics fitness sport because can reduce activists injured opportunities so popular higher levels.

Specific sports including jogging, swimming, cycling, walk, in situ run, aerobic calisthenics etc. Briskly footfall, go quickly, canter, running, climbing, rowing, cycling, etc, and all kinds of outdoor activities have music accompaniment aerobic or, using some sports equipment, including rowing machine, jogging machines, or in-situ bicycle, is an aerobics many forms.

Features and functions

Low intensity, has rhythm, don't interrupt, lasted for a long time. Refers to long time exercise (endurance sports), makes the heart (blood circulation system), lung (respiratory) fully effective stimulation, improve the heart, lung function. Thus make systemic organizations, organ get good supply of oxygen and nutrients, maintain the best function condition. This process can increase of human body fitness oxygen inhalation, conveying and use, improve the body's oxygen consumption, improve the respiratory and cardiovascular system function.

Essentials and scale

Second-ranking before fitness preheating, every time before fitness needs a warm-up process is preparing for events and ligaments, stretch limbs, waist muscles. Then from low intensity exercise op to appropriate intensity exercise state.

Second-ranking close without exceeding "the bull 's-eye rate" generally, the bull 's-eye rate for 170 - age of values. If you 60 years old, the bull 's-eye rate is 170-60 = 110 (beats per minute). You when fitness, can always count pulse, heart rate control in 110 times/points below, athletic intensity is appropriate, of course, that means healthy campaigner, ailing person would not be included. If workout heart rate only 70 to 80 / cent, from the bull 's-eye rates vary greatly, elucidation haven't reached aerobic exercise standards.

Second-ranking feel sense of self is master of exercise and intensity of sports is an important index, including mild shortness of breath, feel a little heartbeat, general low-grade fever, complexion is reddish, with little sweat, which indicates that the motion is right amount, If there are evident flustered, shortness of breath, and fever, dizziness, sweat and frazzled, show movement overrun. If your campaign remains in "noodles don't change color heart not jump" degree, heart rate from "the bull 's-eye rate" a far, that means that your exercise may not achieve enhanced physique and endurance of purpose, still need to add some amount.

The machine duration general health every aerobic time shall not be less than 20 minutes, may be long to 1 ~ 2 hours, mainly based on the individual constitution to circumstances. A week 3 ~ 5 times, aerobic exercise too often it is difficult to achieve purpose.

Second-ranking late-development symptoms namely after the discomfort of fitness feeling, and the measure exercise whether appropriate measure. The average person in the sports, can have plucked after mild unwell, fatigue, muscle ache feeling, after the break will soon disappear, this is normal phenomenon. If symptoms are evident, feel tired, muscle pain, but also a day or two cannot disappear, this elucidation middle metabolites in cells and bloodstream accumulation overmuch. This is anaerobic exercise consequences, the next time you exercise will reduction.

All of this is second-ranking gradual exercise basic principles. From low intensity exercise intensity to moderate intensity gradually transition, The duration should be gradually extended, Exercise frequency increased by less. Above these are in individual can be used within the scope of the slow increments, not be eager to hope for success. The infirm or chronic diseases, more to master fitness scale. Best in the fitness to see a doctor, the comprehensive screening, by doctors according to individual circumstance, prescribing specific aerobic prescription, and then take the measure under party to exercise.