What are the benefits of aerobic exercise? Should you do aerobics every day?

Exercise is always a solution that many people believe and implement. In particular, aerobic is also a very popular subject because of the combination of many rhythmic movement exercises and many benefits that it brings.

What is Aerobic?

What is Aerobic?

Aerobic is aerobic exercise, a physical activity that helps regulate the heart and pump blood . This exercise will help you improve your circulatory system, regular breathing, good for your heart, lungs, … by increasing your heart rate during exercise.

Jogging, cycling, swimming, … are common exercises when doing aerobic aerobics or on-site movement exercises that also help you save time and be more flexible.

Benefits of aerobic exercise

According to Doctor Doan Minh Thai, orthopedic specialist, Sports medicine, aerobic brings us a lot of benefits as follows:

Burn calories effectively

Burn calories effectively

Between 400 – 600 calories will be burned during an aerobic exercise session. So if you have little time and want to lose weight or tone muscles, improve your physique, aerobic exercise will be the ideal choice.

Improve health

Improve health

According to doctors at the American Heart Association, they encourage aerobic exercise. Because when doing aerobic exercise, it helps to increase blood pumping efficiency throughout the body, good for people at risk of heart disease, preventing coronary heart disease.

When exercising regularly, the heart will be strengthened to help stabilize and control blood pressure very well.

In addition, exercise also helps control body weight at a stable level because aerobic helps regulate insulin levels, reducing blood sugar levels.

Reduce stress

Reduce stress

Besides improving physical fitness, aerobic also helps reduce stress significantly. Spending every day from 20-30 minutes, you can complete this exercise after hours of headache and headache with work, improve your mood, be happier and love life more, reduce the risk of depression. have a cold.

When doing aerobic exercise, the body will produce endorphins, a happy hormone that helps reduce the body’s natural pain, stabilize breathing and reduce anxiety.

Sleep support

Sleep support

You will have a better and deeper sleep when you regularly do aerobic exercise, easily fall asleep due to the positivity that aerobics brings to your mood. However, the recommendations say that you should not exercise close to bedtime because the endorphins released during aerobic exercise will make it difficult to fall asleep. Exercise at least 2 hours before bed.

Improve memory

Improve memory

Scientists have proven that aerobic exercise can help reduce the risk of memory decline, helping to slow down the decline of brain cells, especially those after the age of 30.

In addition, memorizing movements during exercise is also part of the brain’s memory training every day.

Subjects not suitable for aerobic exercise

Aerobic is a sport suitable for almost everyone from young to old, but with asthma, blood pressure, obesity or heart disease, doctors still recommend choosing exercise. Short and light intensity suitable for his health.

Especially remember to always carry medicine with you to prevent unexpected pain.

Subjects not suitable for aerobic exercise

Since aerobic exercise consumes a lot of energy, even at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week. So to ensure safety for each training session, check your blood sugar before and after exercise, eat a snack to provide enough energy during the training session.

Some simple aerobic exercises

Rope skipping

Rope skipping

This exercise is divided into 3 sets with different speeds and durations. At the start of the first half, the average speed will be 60-70 beats/min. From round 2, you will gradually increase to the highest speed you can achieve. Then start to slow down to about 50-60 beats/min when you reach the last set, end the exercise.

During that process, you can change your jumping position continuously from 2-leg jump, 1-leg jump to jogging rope, waist-twirling jump rope, split-legged jump rope, cross-arm jump rope, etc. However, when jumping, you should Pay attention to the speed, should not be too slow or too light will not achieve the desired effect.

Aerobic exercise running in place

Aerobic exercise running in place

Running is an extremely simple but equally flexible subject that can be done anywhere and at any time. Persistence 2-3 times a week, each time 20-30 minutes, you will feel the great effect.

However, during the exercise, absolutely do not sit or lie down, but when tired, switch to walking and perform static stretching to avoid injury.

Climbing stairs

Climbing stairs

This is an action that seems too familiar in life but is an extremely useful aerobics exercise. When we climb stairs we burn more calories than walking normally.

Choose stairs with a moderate distance and height and combine both climbing and descending stairs to achieve the most suitable elasticity.

Squat jumping

Squat jumping

If you want a move that focuses on the legs, the thigh muscles help it to be stretched rhythmically and stimulate the development of joint cartilage, this is the smartest choice. Perform continuous jumping and swinging movements for 20 seconds, repeat 6-7 times, 10 seconds apart each time to achieve the best effect.

Notes when doing aerobics

Aerobic exercise is quite simple and highly effective. However, we still need to keep the following points in mind:

Notes when doing aerobics

• Elderly people , people with cardiovascular, blood pressure, respiratory diseases or pregnant women, before starting to exercise, need to consult a specialist to choose a suitable program.
• Even for healthy people, when starting out, you should still choose simple and gentle exercises and then gradually increase the intensity over time.
• Before and after exercise, pay attention to eat enough to avoid dehydration and low blood sugar.
• Each training session should last at least 30 minutes. Before training 5 minutes, you should warm up the joints, especially with intense exercises to bring maximum effect. After exercise, also have to stretch static muscles for 5 minutes to avoid injury.

Above are the benefits of aerobic exercise that Tnhelearning.edu.vn synthesizes. Hope the above article will help you to have more useful knowledge.

Source: YouMed Health News

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