Let's exercise together

Answer 1

The following are some sports-related content for reference:

** 1. Aerobic exercise **
1. ** Concepts and Benefits **
- Aerobic exercise was an exercise under the condition of oxygen metabolism. During exercise, the human body's oxygen intake and consumption maintained a dynamic balance. It could increase the body's oxygen intake, thereby improving heart and lung function and promoting blood circulation. It was one of the best ways to achieve health effects.
- People could achieve fitness, weight loss, and body shaping through cardiovascular exercise.
2. ** Elements and frequency of movement **
- The scientific way of doing cardio included six elements: exercise frequency, exercise intensity, exercise duration, exercise type, exercise volume, and exercise progression.
- Generally speaking, it was more appropriate to do 20 - 60 minutes of exercise every day and 3 - 4 times a week. Common cardio exercises included jogging, walking, skipping rope, swimming, and cardio.

** 2. Why you haven't lost weight after exercise and how to deal with it **
1. ** Potential Reason **
- If the duration and frequency of exercise were insufficient, it would be difficult to achieve the goal of slimming down if they exercised for more than ten minutes or once or twice a week. Because the body mainly consumes glycogen at the beginning of exercise, at least 30 minutes of exercise will increase the amount of fat participation. It is recommended to exercise 3 - 5 times a week, about 30 - 50 minutes each time.
- The psychological compensation after exercise would cause the intake of calories to be greater than the output of calories. For example, an hour of exercise consumed 400 - 500 kcal, but a big meal might exceed 800 kcal, so exercise could not achieve the effect of slimming down, so one had to watch their mouth during exercise.
- Long-term low-intensity exercise will gradually adapt to the body, and the fat burning efficiency will decrease. It is difficult to achieve the goal of slimming down after long-term low-intensity exercise such as walking, yoga, and square dancing.
2. ** Countermeasure **
- With the improvement of physical endurance, you can choose medium to high-intensity exercises, such as rope skipping, running, and interval training. You can also add resistance training to increase muscle mass to increase the basic metabolism value, thereby increasing the consumption of calories.

** 3. Morning exercise example **
- In the morning, you can do the following movements: swing your hands up and down a hundred times, relax your body, raise your head, and swing your hands up and down; hold your head and swing your hands fifty times, adjust your breathing, open your hands and hug your body; alternate swing your hands seventy times, stand up straight and alternate swing your hands up and down with tiptoes.

** Four, four minutes of tabata body exercise **
- This was a set of full-body exercises. There were a total of eight movements, each of which took 20 seconds. Then, there was a 10-second break to start the next movement. It was a total of four minutes. The movements included small steps, jumping jumps, back kicks, crotch high-fives, knee lift on the same side, high leg lift, arm swing on the spot, and knee lift on the opposite side. It was suitable for people of all sizes. Four to eight sets could be performed every day.

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