Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 85% of the maximum heart rate).
2. Time According to the research of American sports medicine, glycogen is the main energy supply before aerobic exercise 15 minutes, and fat energy supply begins after exercise 15 ~ 20 minutes. Therefore, aerobic exercise generally requires more than 30 minutes, so a problem arises. Everyone can easily exercise for 30 minutes or more while maintaining high intensity such as 65%MHR. Let's take a look at the concept of high-intensity exercise for 30 minutes, such as 65%MHR. Adult women's 800m and men's1500m long-distance running can generally reach the required heart rate, and most people should have had such experience in physical education class. The time to reach the standard is 4 ~ 5 minutes and 6 ~ 7 minutes respectively. In other words, running at a medium speed of 6 to 8 kilometers can achieve aerobic exercise of 65% MHR for 30 minutes.
Palm and finger exercises
Methods: Put your palms together on your chest, separate your fingers, and face your fingertips. The first fingertips of both hands push each other, and the palms slowly stretch, showing a "claw-shaped" static resistance of 10 ~ 12 seconds. Repeat for 7 ~ 8 times. Results: The muscle strength of abductor digitorum and extensor carpi radialis brevis was enhanced. Tip: When fingers and abdomen push each other, there should be a proper amount of resistance and increase the reaction force.
Shoulder and arm exercises
Methods: Stand with your legs apart, palms together on your chest and fingers up. The thrust of the right palm exceeds the resistance of the left palm, and the left arm is forcibly pushed to the left. The left palm resists the resistance of the right palm and pushes the right arm back to the right. Repeat 10 ~ 12 times. Results: The muscle strength of deltoid, biceps brachii, brachioradialis and flexor pollicis brevis was improved. Tip: When the two palms are pushed, the pushed wrist palm should have a reaction force to increase the resistance.
Head and neck exercises
Methods: Stand with your legs apart and hold your neck with your hands crossed. Push the resistance of the head and neck slowly and forcefully with both hands, press the head to the chest and clavicle, and exhale. Then the neck forcibly resists the downward pull of the hands, lifts the head vertically upward into a ready posture, and inhales. Repeat 7 ~ 8 times. Effect: Enhance the muscle strength of platysma and levator scapulae. Tip: the downward pull of hands should not be greater than the upward resistance of head and neck. The pulling speed should be slow and the pulling force should be moderate.
Back exercises
Methods: Stand with legs apart, hands akimbo, jaw down. The waist and back face the resistance of the hands to reverse torsion, and rotate left and right in the forward direction, showing static resistance, which lasts for 6 ~ 8 seconds. Then repeat in the opposite direction. Intermittent for 30 ~ 40 seconds. Effect: Promote the stretching force of latissimus dorsi, psoas and erector spinae, and improve the flexibility of lumbar spine. Tip: When the waist and back rotate left and right, the head, neck and upper body rotate together. Don't move your feet.
Thoracoabdominal exercise
Methods: Lie on your back with your legs together and your palms on your abdomen. Do 45-degree sit-ups on the chest and abdomen to resist the resistance of pressing with both hands, lasting 5-6 seconds and repeating 7-8 times. Effect: Enhance the muscle strength of rectus abdominis and pectoralis major. Tip: Take a deep breath when doing sit-ups; When lying on your back, exhale.
Leg and knee exercises
Method: Squat down and put your palms on your legs. The leg is forced to push upward into an upright position by the downward pressure of the palm. Intermittent for 30 seconds, do it 7 ~ 8 times. Effect: Improve the muscle strength of quadriceps femoris and adductor muscle. Tip: When the leg is pushed up with resistance, the upper body and leg position are 90 degrees, and the posture should not lean forward.