Aerobic exercise time

In fact, there are many ways to exercise, the most important of which are aerobic exercise and anaerobic exercise. Generally speaking, the exercises we do in our daily lives are usually aerobic exercises, which are more rhythmic and have a higher heartbeat frequency during exercise. In addition, aerobic exercise has many functions and effects, and is very helpful in consuming body fat and achieving the effect of weight loss. So how long is the best aerobic exercise time?

Experts tell us that the appropriate duration for aerobic exercise is about 15 minutes, and generally speaking, it should be persisted for a period of time. It is more appropriate to exercise about three times a week, so as to achieve the effect of fitness and weight loss. Below I will give you a detailed introduction to the length of aerobic exercise and its effects.

Aerobic exercise time

Aerobic exercise refers to physical exercise performed by the human body with adequate oxygen supply. That is, during exercise, the amount of oxygen inhaled by the human body is equal to its demand, reaching a state of physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise that lasts for a long time (about 15 minutes or more) and has a moderate or high intensity (75% to 85% of the maximum heart rate).

Basic Introduction

Whether it is "aerobic exercise" is measured by heart rate. Exercise with a heart rate maintained at 150 beats/minute is aerobic exercise, because at this time the blood can supply the myocardium with sufficient oxygen; therefore, it is characterized by low intensity, rhythm, and long duration. Each exercise should last no less than 30 minutes, and should be done 3 to 5 times a week. This type of exercise allows oxygen to fully burn (i.e. oxidize) the sugar in the body, consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. It is the main form of exercise for fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.

The fitness value of aerobic exercise: The English word "AEROBICS" means "aerobic" or "aerobic participation". In fact, in addition to being mainly powered by oxygen, aerobic exercise also requires the participation of major muscle groups throughout the body, and the exercise must last for a long time and be rhythmic. Aerobic exercise can exercise the heart and lungs, enabling the cardiovascular system to transport oxygen to every part of the body more effectively and quickly. Through regular aerobic exercise, the human heart will be healthier, the pulse output will be larger, and the oxygen supply to each part of the body will not require a large pulse rate. A person with good aerobic fitness can participate in high-intensity aerobic exercise for a longer period of time, and he (she) recovers quickly from exercise. Aerobics (aerobic fitness) is a type of fitness exercise with the characteristics of "aerobic exercise", that is, fitness exercises that can exercise the whole body with the accompaniment of music. It must also be a continuous exercise of at least 12 minutes.

Fitness perspective on aerobic exercise

1. Exercise moderately. High-intensity fitness exercises may slowly damage your body. For example, running more than 15 miles a week is too much. It is recommended to exercise 4 to 5 times a week for 30 minutes each time. As long as you exercise moderately, you can effectively reduce the risk of cardiovascular disease and cancer. 2. Brisk walking for fitness. Brisk walking (12 minutes per mile) is a good way to exercise. Its effect is no worse than jogging (9 minutes per mile), but it also avoids the damage to the knee joints caused by running. 3. Take advantage of every opportunity. You don't have to exercise in the gym for 30 minutes, you can make use of your spare time. Walking the dog for 10 minutes, washing the car for 10 minutes, and doing housework for 10 minutes every day will have the same effect. 4. Alternate exercises. For example, ride a bike today and jog tomorrow; or run at different speeds to enhance heart exercise. 5. Don’t judge health by weight. Exercise usually reduces body weight, but body weight doesn't tell you much. A fat person who works out is much healthier than a thin person who sits still. 6. Take a multi-pronged approach. Fitness is a systematic project. Physical exercise is very necessary for physical and mental health, but it is not a panacea. In daily life, you should also pay attention to your diet, quit smoking and detoxify, control your drinking, and don't be too nervous. 7. Start from childhood. Parents should set a good example and help their children develop good fitness habits. Parents should understand whether their children have enough physical exercise time at school. If not, they should make up for it through extracurricular exercise.

Common aerobic exercises: Common aerobic exercises include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, Tai Chi, aerobics, skipping rope/rhythmic gymnastics, ball sports such as basketball, football, etc. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration. Compared with explosive non-aerobic exercises such as weightlifting, running, high jump, long jump, and throwing, aerobic exercise is a constant exercise that can last for more than 5 minutes with spare energy.

Preparation for aerobic exercise: 1. Eat some foods rich in amino acids. While fat is burning, muscles will tighten and become sore. Eating amino acid-rich foods such as seafood rice balls or mapo tofu before exercise can better relieve muscle soreness and stiffness. 2. Drink a cup of hot drink before exercise. It can effectively promote metabolism, warm up the body in advance, and achieve the best effect in the shortest exercise time. 3. You should do relaxation exercises after exercise. 4. It is recommended to take oxygen tablets before or after exercise to ensure aerobic exercise and avoid the discomfort caused by lack of oxygen.

After reading the answer to the question of how long aerobic exercise can be sustained in detail above, I believe that you have already gained a general understanding. In fact, many common exercises in our daily life are aerobic exercises, such as walking, dancing, football and other sports. You might as well try to do aerobic exercise 2 to 3 times a week. I believe that as long as you stick to it for a period of time, your figure will get better and your body will become healthier!