This week is about the more widely used aerobic exercise and safety precautions, and friends who are not interested in adding more can evacuate first.

When working out, some friends really like strength training like lifting weights, and they told me that this makes people feel very powerful, and they can feel their muscles growing all the time - in fact, if you grow muscles, you should do more anaerobic strength exercises, but to be honest, you can't do aerobic exercises!

In fact, we can often see some friends around us who look tall and strong, obviously with a big belly, but have great strength and thick arms - there are always one or two such friends around them, and the typical feature is that the chest muscles are very developed, and the typical character is Lu Zhishen.

The muscle tissue of this kind of person is actually very large, but why can't you see it or even think that they are a little fat? Because they are really fat, it is precisely because there is too little aerobic exercise that there is more subcutaneous fat, so that they lack the sense of muscle line and appear to be relatively "strong".

Of course, some people think that being strong is a good thing, but in fact, it is also a very troublesome thing to be strong when the weight is relatively large, for example, when summer comes, the heat is dying, and the wide clothes are untied and can't help the heat, and mosquitoes are still coming.

Of course, it's true that you don't resist frost in winter when you lose weight, but you can wear more when it's cold, but you can't cut meat when it's hot!

And if you want to lose weight, aerobic is a must!

So what are some common cardio workouts that are suitable for all of us?

The first recommendation I think everyone must guess is running, but unfortunately I recommend skipping rope, so why?

We need to know that skipping rope is an aerobic exercise that can be carried out only in a few square meters of space, and no matter how advanced or rough the jumping rope equipment is, it is an effect, which is why I first recommend skipping rope and its external conditions......

Then, let's take a look at the operation, although running seems to be the simplest, but running has no tricks, to be precise, it is not enough "show", can not meet the psychological requirements of young people to "pretend to be forced", it seems very boring, especially after I have experienced it myself, I feel that running alone is really boring.

Skipping rope is different, first of all, when it is simple, it is a simple jump, which does not require a complex process, secondly, skipping rope can turn over tricks, and secondly, when skipping rope is practiced to the point of perfection, there are a lot of onlookers - personal experience is yes, but people in different places may not be the same.

Finally, from the perspective of the consumption and safety of skipping rope, a single consumption is indeed not up to long-term jogging, but skipping rope can last about 20 minutes, and jogging is 40 minutes.

Then, I think running should be a little bit better than cycling, but it's still more or less juxtaposed, and I'm mainly referring to spinning bikes in gyms and family bikes - after all, cycling is more demanding than running, and now there are stadiums in many places, so running is pretty safe.

Aerobic jogging refers to the cadence of about 165 steps per minute of running, in fact, the speed is quite slow, I myself 1.8 meters, running a kilometer of jogging takes about 5 minutes and 40 seconds, running fast can not reach this cadence, why emphasize cadence? Because cadence is the source of consumption, moreover, too little cadence means that your stride is too large, and running for a long time with a large stride is very easy to hurt your knees.

If you want to reduce knee injury as much as possible, you must first warm up, move your knees, and run with your arms swinging, with a height between your waist and chest, the purpose of this is to increase calorie consumption, so that the body has a sense of drive, and better perceive the pace, and, according to the survey, the calorie consumption of running with the handle on the treadmill is less than half.

Secondly, the stride length should be small, and the cadence should be maintained at about 165 steps per minute, which is almost the best cadence recognized by all fitness copywriting and software.

In the process of running, the back heel should hit the ground first, and then transmit the force to the forefoot to exert force and then get up, and the foothold is as close as possible to the buttocks, so that the vibration can be dispersed, similar to shock absorbers, and finally, it is best to run once every other day, and it is best not to run for more than 50 minutes a day for chubby friends, and not more than 20 minutes for large weights, and the road surface is not too hard, and the shoes should absorb the shock well, which can effectively reduce knee wear.

I really feel uncomfortable, and if I am mild, I can rest for two days, take a little calcium tablets of chondroitin, and go to the hospital as soon as it hurts.

Cycling at the same intensity, calorie consumption is not as good as running, the action is not more than running, but cycling can be high-intensity, running high-intensity will become anaerobic, and moreover-spinning cycling must be dynamic, this is actually quite safe, only if you don't mess around with equipment, you will basically not be injured.

Then, very fat people are recommended to go swimming, according to others, it is difficult for fat people to sink to the bottom, and the protection of joints in the water is in place.

I'm not very fat in the summer, so the specific effect is not very clear, but I don't recommend going to a place where the water depth exceeds your own, and you must go to the swimming pool, don't fool around if you don't know how to swim, don't eat and don't drink when swimming, it shouldn't be a big problem, and we won't talk nonsense if we haven't experienced it personally.

Elliptical machine and brisk walking, which are common equipment in the gym, do not want to say more, this is a sports equipment specially designed to reduce injuries, the action seems to be a combination of running and cycling, with a special exercise track, which is very suitable for people with large weight and joint injuries.

Brisk walking is an exercise that requires a cadence of 145 steps per minute, which requires similar exercises as running, but the effect is actually not ideal, and it is more suitable for older people, so I won't say more.

In the end, it was probably the climb and the stairs......

Seriously, mountaineering, in our country, except for tourists and enthusiasts, who has nothing to do to climb the mountain? Climbing the stairs is feasible, but you go back and forth on the stairs, blocking others not to say, and those who don't know think you are stupid, if you go home on weekdays and do the elevator every day, it is quite good to run the stairs.

Just don't be too fast on the staircase, you can't fall and row.

In addition, the knee wear and tear of climbing mountains and stairs is also very large, no less than that of running - of course, I don't despise the term "climbing", but when it comes to aerobic exercise, these two are relatively low in the sports we consider.

The most common is actually these, aerobic exercise is quite boring, tiring, and time-consuming things, the most important thing must be perseverance and endure loneliness, come on!