What are the benefits of aerobic exercise to the body

The core benefit of long-term adherence to regular aerobic exercise is the improvement of cardiopulmonary endurance. The accompanying positive feedback such as metabolic regulation, mood improvement, and sleep quality improvement have long been confirmed by the sports medicine community. It is a highly cost-effective way to invest in health. Two years ago, my vital capacity was only 3,100 when I took the physical test. I was so breathless when I ran even two steps on the subway that I almost coughed. Then I started jogging three times a week with a community running group for about 40 minutes each time. I kept doing it for eight months and my vital capacity jumped to 4,700. Last month, I went to climb Wugong Mountain with my friends. Even my friends who have been going to the gym all year round were surprised that I didn't fall behind.

Don't think this is an exception. Several elders around me have familial hyperlipidemia. Their indicators were unstable after taking statins. Later, they followed the doctor's advice to walk briskly for 40 minutes after dinner every day and adjusted to a diet with less oil and salt for half a year. When the low-density lipoprotein was re-examined, it fell into the normal range. The doctor took the initiative to reduce their dosage. For young people who sit in the office and eat takeout every day, the improvement of insulin sensitivity brought by aerobics is even more practical. Last year, my fasting blood sugar was stuck at the critical value of 6.1 during the physical examination. I was so scared that I gave up milk tea. Later, I simply rode a bicycle for 25 minutes to get off work every day without taking any Internet celebrity sugar control products. After three months, it returned to the normal level of 5.2.

Nowadays, many people on the Internet say that doing too much aerobic will cause muscle loss. This statement actually has a clear premise: only when a single aerobic session lasts more than 90 minutes, daily protein intake is seriously insufficient, and no strength training is done at all, muscle decomposition may occur. Ordinary enthusiasts who do moderate-intensity aerobic 3-5 times a week for 30-60 minutes each time will not reach this threshold at all, and there is no need to be overly anxious.

Speaking of aerobic, there is another benefit that is easily overlooked, which is to regulate mood. I used to have insomnia for half a month while working on a project. I lay in bed tossing and turning until 2 or 3 o'clock and couldn't fall asleep. Even taking melatonin didn't help. Later, I tried to go for a brisk walk an hour before going to bed every day. 3 0 minutes, I blew the evening breeze, and the messy work and trivial matters in my mind disappeared as I walked. I lay down on the bed for ten minutes and fell asleep. Later I found out that aerobic stimulation promoted the secretion of endorphins and serotonin, which is really more direct than any other relaxation method.

In fact, cardiopulmonary function is like the engine of a car. You need to run it in regularly and perform regular maintenance so that it will not lose its grip when overtaking or climbing a hill, and it will not stall due to high temperatures. Aerobic function is essentially a regular maintenance for the heart and lungs. Of course, it’s not a magic pill. If you stay up late every day and eat high-fat and high-sugar meals, even if you run ten kilometers a day, you won’t be able to fill the holes. It’s just an important piece of the puzzle in a healthy life.