Lead a healthy life 123

Aerobic exercise

One day when I met a relative of mine in the market, I saw that he had become quite fat. I said – you look very happy, your health has improved.

He said with a sad face – don’t tell me anymore, my friend, my health has improved, it doesn’t mean I am healthy. Along with health, many illnesses have also increased.

I understood his problem, so I said – see a doctor.

He did so on my advice.

The doctor explained to him in detail -

You can say that we are now living in a mechanical age. As soon as we leave the house, we get some kind of transportation. We don’t want to walk even a little distance.

So, day by day, exercise is becoming essential for us to keep our body healthy and live a healthy life. But many of us common people think that exercise is something like a luxury or something very difficult.

Actually, it is not. Do small exercises for a few days - you will understand the necessity only when you see the changes in your health.

That is why we doctors advise - to sweat the body.

But many do not know this easy way to sweat. - Aerobic exercise is the type of exercise that causes the heart rate to increase and the body starts sweating. For example: - brisk walking, cycling, jogging, jumping rope, running, aerobic dancing, swimming, etc.

For a healthy person, 30 minutes of aerobic exercise every day is very good. Someone can do more if they want. But it will depend on their physical fitness and ability. According to researchers - 300 minutes of aerobic exercise a week is enough for a healthy person.

Experts say - aerobic exercise releases a type of chemical called endorphin in the body, due to which depression or depression is reduced, calories are easily lost - as a result, weight loss occurs, metabolism is most effective in 30 minutes of aerobic exercise for the next hour, the risk of heart disease is reduced, it is beneficial for diabetes, the efficiency of phosphorus increases, the long and long muscles of the body (thigh muscles) are strengthened.

However, those who are new or those who have any physical problems should consult a specialist before exercising.

Do not forget to complete the warm-up process before any exercise and the cooling process after exercise. If you do not want to go out due to cold or any problem, you can do some very simple aerobic exercises at home. For example ---

a.      Jogging jumps - Jumping with both feet together and apart and simultaneously spreading both arms to the sides or raising them straight up. Jogging jumps burn 100 calories in 10 minutes. This exercise can be done for 30 minutes.

b.     Jump rope - About 220 calories are burned by jumping rope for 20 minutes. Although it looks very simple, it is a high-level aerobic exercise. It can be done as much as possible.

c.      Climbing stairs is also a good aerobic exercise. If someone climbs the stairs at a rate of 77 steps per minute, he will burn about 225 - 335 calories in 30 minutes.

d.     Walk - This aerobic exercise can be done anywhere indoors or outdoors. If you can walk 100 steps per minute, you will burn about 245 calories per hour.

In a limited space Aerobic exercise is a very effective way - to lead a healthy life.