Fitness knowledge about aerobic exercise

Aerobic fitness has many benefits and can effectively regulate body functions. However, most people do not have an accurate summary of what "aerobic exercise" is, and even intuitively think that aerobic exercise is exercise in an environment with sufficient oxygen. In fact, whether it is "aerobic exercise" is measured is heart rate.

　　The amount of exercise that keeps the heart rate at 150 beats/minute is aerobic exercise, because at this time the blood can supply enough oxygen to the myocardium; if the heart rate reaches 150-160 beats/minute At this time, the blood is not fully supplied to the myocardium, so it is semi-aerobic exercise; if the heart rate reaches more than 160 beats/minute, it is anaerobic exercise, that is, the oxygen in the blood is already in short supply to the myocardium.

　　Xincheng is essential for metabolizing oxygen. Due to sufficient oxygen, aerobic exercise can completely metabolize nutrients in the body, that is, the final metabolism is achieved - nutrients are decomposed into carbon dioxide and water. Carbon dioxide is excreted from the body through respiration, and water "in one and four" : Entering from the mouth and being discharged through four channels: breathing, sweat, urination and stool. Due to insufficient oxygen, the substances in the body cannot be completely decomposed into carbon dioxide and water during the metabolism process, but produce many acid substances such as ethanol, acetic acid and lactic acid, which are harmful to the human body. People feel acidic in their legs when going up stairs or walking. It is caused by the aerobic state of the body.

　　We must grasp our own exercise frequency and do fitness exercises at the aerobic frequency. So how do we maintain this state? Experts point out that maintaining an "aerobic" state during exercise is: sweating stops slightly, and do not sweat profusely. In addition, whether the fatigue generated by exercise can be eliminated the next day is also a criterion for measuring whether it is aerobic exercise: fatigue will be carried out after exercise, but if it can recover the next day, it is a normal phenomenon; if fatigue cannot be eliminated the next day, it means that excessive exercise has exceeded the range of aerobic exercise.