Aerobic Fitness for Men

Aerobic fitness is a very popular term in recent years. So what does aerobic exercise mean? In fact, aerobic exercise does not refer to a specific type of exercise, but to rhythmic, long-term exercise, in which a large amount of oxygen is involved in our body's metabolism. So what aerobic exercise is more suitable for modern urban men to exercise?

jogging

Jogging is the most popular aerobic metabolic exercise method in the world today. It has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, obesity, etc.

Climb the stairs

Stair climbing is a more intense form of aerobic exercise. Exercisers must be in good health. Generally, walking, running, multi-stepping and jumping are used. Exercisers can choose the exercise method that suits them according to their physical condition and environmental conditions. Beginners should start with a slow pace and last for 20 minutes. As physical fitness improves, gradually increase the speed or extend the duration. When physical fitness can withstand 30 to 40 minutes, you can gradually transition to running, jumping or multi-stepping stairs.

swim

Swimming is a whole-body exercise that uses the buoyancy, resistance, friction, and weightlessness of the human body in water to exercise. It is suitable for all kinds of people. The intensity of swimming is similar to that of running. The heart rate can be controlled at 180 minus the age, minus 10. For example, a 60-year-old person can control his heart rate at 180-60-10=110 beats per minute when swimming. The exercise time should be no less than 30 minutes and no less than 3 times a week.

Cycling

The effect of cycling is no less than that of jogging and swimming. In order to achieve the purpose of fitness, the exerciser must master the intensity of the exercise: beginners should generally pedal 60 times per minute; for exercisers with a certain foundation, the pedaling speed can be 75 to 100 times per minute. Each exercise time should not be less than 30 minutes, and no less than 4 times a week.

In addition to the above, there are actually many other sports that are aerobic exercises. You can choose according to your own conditions and preferences. However, I would like to suggest that when doing aerobic exercise, you must pay attention to the duration and intensity of the exercise, do it within your ability, and never pursue results that exceed your body's tolerance.