What items and contents does aerobic exercise include

To put it simply, any exercise that satisfies the participation of the major muscle groups of the whole body, lasts for more than 15 minutes, the energy supply process is mainly based on aerobic metabolism, and the heart rate is maintained in the range of 60%-80% of the maximum heart rate, all belong to the category of aerobic exercise. The fast walking and slow walking that we are most exposed to every day Running, medium-low speed swimming, cycling, aerobics, mountain climbing, and long-distance rowing are all typical aerobic events. Even medium-speed walking, square dancing, slow-paced badminton, and long-distance hiking that many people don’t take seriously can also be included in the broad aerobic range as long as the intensity is sufficient and the duration is sufficient.

Many people’s stereotype of aerobics is that “you must run until you are out of breath.” In fact, this is not true. I took a student who had just given birth to a baby two years ago. When she first resumed exercise, she could not run at all. She could only briskly walk in the park at a speed of 5 kilometers per hour. After walking for 40 minutes, her heart rate was stuck between 110-120. She was 3 At 0 years old, the maximum heart rate calculated based on the formula of 220 minus age is about 190, which is just at the bottom line of the aerobic threshold. That period of brisk walking is very efficient aerobic for her. On the contrary, when she has been practicing for three months and can run 5 times, her heart rate will soar to over 170 during occasional 1-minute interval running. At that time, most of the energy supply has been mixed with anaerobic, and it is not considered pure aerobic.

There are now many debates in the industry about the definition of aerobic. For example, does HIIT, which has been popular for many years, count as aerobic? One group of people believes that the proportion of anaerobic energy supply in the intermittent sprint phase of HIIT is too high and is not a pure aerobic event. The other group believes that if it is a low-load version of HIIT, such as slow jumping jacks and step walking, and the rest time between groups is longer than the exercise time, the overall aerobic energy supply can account for more than 70% in 20 minutes. It can also be considered aerobic in a broad sense. In fact, ordinary enthusiasts really don’t need to worry about the details of this classification. Exercise that can be sustained is good exercise.

I used to make plans for many members who work in offices. I didn’t even ask them to run 5 kilometers. Most of them asked them to get off the subway two stops ahead of get off work and walk home for 20 minutes. Or they could meet up with friends to ride a 20-kilometer shared bicycle on weekends. Those who like to stay at home can just jump for 40 minutes. I like to exercise, as long as I can speak complete sentences normally when moving, and do not need to gasp and shout at the top of my voice, it can basically achieve the effect of aerobic exercise. There was a young man who worked as a programmer who persisted in this way for two months, and lost 4 pounds of body fat. During the physical examination, his mild fatty liver was reversed.

There are many scenarios you can’t think of that can actually provide you with enough aerobic energy, such as going to a ski resort for an afternoon of slow skating without rushing up steep slopes in winter, going for an hour of leisurely snorkeling at the beach in summer, or even cleaning at home for 40 minutes, cleaning windows and floors, and your heart rate is up to standard, but don’t be framed by the stereotype that “you need to go to the gym to use equipment for aerobic exercise.”