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女性最佳的有氧锻炼

(2011-10-24 19:44:24)
标签:

心血管系统

有氧锻炼

心血管疾病

心肺功能

健美操

杂谈

分类: 女性健康

来源:健康女性网  整理

      本文转自国外专业的美容健身网站,转载来各位MM们看看,希望有所裨益。翻译的不好的地方请见谅!

原文:Best Cardiovascular Workouts for Women 

 


Cardiovascular training is essential for promoting women’s health. Cardiovascular exercise is any aerobic activity that increases your heart rate up to 85% of its maximum heart rate. Working out in the cardiovascular zone improves your heart and lung conditioning, hence the name ‘cardio.’

Benefits of Cardiovascular Exercise

You simply can’t say enough about the benefits of cardiovascular exercise. Apart from strengthening your heart, routine cardio exercise can help lower body fat, improve lung function, increase bone and muscle mass and even help combat depression.

For cardiovascular exercise to be helpful, you have to get enough of it. That means you should plan to exercise for 30-60 minutes 2-6 days per week. The more often you workout, the stronger your cardiovascular system. Most studies suggest working out between five and six days per week confers the most benefit.

Cardiovascular Exercise And Depression

Cardiovascular exercise is excellent for improving our moods and fighting depression. Cardio helps boost the body’s levels of endorphins. These chemicals make us feel good, energetic and motivated. Even just 20 minutes of exercise can result in long-term mood elevation. That’s why some any people enjoy working out in the early morning. It provides them the energy they need to get through their day.

Best Cardio Exercises For Women

There are dozens of cardiovascular activities you can engage in. Some examples of the most popular cardiovascular exercises include:

 

  • Walking
  • Jogging/Running
  • Swimming
  • Biking
  • Aerobics
  • Kickboxing
  • Jumping Rope
  • Team Sports

The best cardiovascular exercise for women is simply the exercise that will keep you motivated to continue your fitness journey. Swimming is an excellent sport for women because it is low impact. That means it’s easy on the knees and joints. It is a good choice for anyone just starting out or anyone with joint or knee injuries. Because knee injuries are more common in women than men, this is a great form of cardiovascular exercise. It is even better for women during pregnancy. During pregnancy, the water helps our bodies become more buoyant. This helps relieve much of the pressure and back pain associated with carrying around our babies.

Swimming is also a total body workout. That means you work your upper and lower body. Most other fitness exercises like jogging or biking concentrate on the lower body. Aerobics and kickboxing are other great cardiovascular alternatives for working the entire body. Remember, the more muscle groups you involve in your fitness activities, the more calories you will burn and the better you will feel.

If you are selecting a cardiovascular routine for the first time, you should consider mixing several different activities. You may for example, consider an aerobics class twice per week, and alternate swimming with jogging or biking. Keeping your fitness routines diverse will help keep you motivated and reduce your risk for repetitive injuries. You will also involve more muscle groups the more activities you engage in. As you try new exercises and fitness groups, you’ll find cardiovascular exercises you prefer over others. You can incorporate these more often in your exercise routine.

Length Of Cardiovascular Workouts

Many women worry they won’t reap the benefits of a cardiovascular exercise program unless they work out for 60 minutes at a time. This simply isn’t the case. Even if you have just 15 minutes to work out, your body will benefit from cardiovascular exercise. One way to fit in mini bursts of cardiovascular exercise is by walking. You can walk on your lunch breaks to help boost your energy and clear your mind.

To gain the maximum benefits of a cardiovascular training program, you should work to get 20-30 minutes of cardiovascular exercise at least 3 times every week. Studies suggest that doing so will increase your body’s aerobic capacity within 12 weeks.

How Often Should I Work Out?

How often you work out will depend on your health and your goals. If your goal is to improve your overall cardiovascular fitness, you’ll need to work out at least 3-5 days per week. This is also the case if you plan to train for an event, like a 5k run. Exercising any more often than this, particularly if you regularly engage in high impact cardio exercises can increase your risk of injury. Your best bet is to give yourself a day or so between intense workouts.

Working out two days a week is enough to help improve your aerobic fitness and maintain your health if you are in fairly good shape already. You can combine two days or cardiovascular exercise with two days of strength training to maximize the health benefits you get from exercising. Remember, cardiovascular exercise is essential for your health and well-being. Make the time necessary to fit it into your schedule and you’ll find you look and feel better each and every day. 

译文:

 

妇女有氧锻炼


心血管功能训练是为促进妇女的健康是至关重要的。 心血管锻炼是任何有氧活动,提高你的心率高达85%的最大心率。 在心血管区工作,提高你的心脏和肺调节,因此命名为“心”。

心血管锻炼的好处

你根本不能说足够的心血管系统锻炼的好处。 除了加强你的心,常规有氧锻炼可以帮助降低体内脂肪,提高心肺功能,增加骨骼和肌肉,甚至有助于打击抑郁症。

心血管运动是有帮助的的,你必须得到足够的。 这意味着你应该计划行使30-60分钟,每周2-6天。 更多的时候你锻炼你的心血管系统,更强。 大多数研究表明,工作5至6天,每周赋予最大的好处。

心血管锻炼和抑郁症

    心血管运动能极好的改善我们的情绪和抑郁现象。 心有助于提高人体的内啡肽水平。 这些化学物质,让我们感觉良好,充满活力和动机。 即使只是20分钟的运动,可能会导致在长期的情绪提高。 这就是为什么一些任何人喜欢在清晨。 它提供的能量,能保持一天。

女性最好的有氧练习

有几十心血管活动,目前最流行的有氧运动的举例:

 

  • 步行
  • 慢跑/运行
  • 游泳
  • 骑自行车
  • 健美操
  • 跆拳道
  • 跳绳
  • 团队运动

       女性防止心血管疾病的最佳运动是简单的运动,继续您的健身旅程。 游泳是一个优秀运动,因为它是低冲击。 这意味着它的膝盖和关节容易得到锻炼。这是一个不错的选择,任何人都刚刚起步,或关节或膝关节受伤的人。 因为膝盖受伤,女性比男性更常见,这是一个心血??管锻炼形式。 这是妇女在怀孕期间,甚至更好。 在怀孕期间,水,帮助我们的身体变得更加蓬勃。 这有助于减轻许多携带围绕我们的婴儿带来的压力和背部疼痛。

游泳也是一个总的身体锻炼。 这意味着你的工作你的全身上下。 最喜欢慢跑或骑自行车等健身锻炼集中在下半身。 健美操和跆拳道是伟大的工作,整个身体的其他心血管疾病的替代品。 请记住,更多的肌肉群,涉及在您的健身活动,你会燃烧更多的热量,你会感觉更好。

如果您是首次选择的心血管常规,你应该考虑混合几种不同的活动。 例如,您可能考虑的健美操课,每周两次,备用游泳和慢跑或骑自行车。 保持你的健身例程多样化,将有助于保持你的动机,并减少重复受伤的风险。 您还将涉及更多的肌肉群更多的活动,你搞,当您尝试新的锻炼和健身组,你会发现你比别人更喜欢的有氧运动。 您可以将这些更经常在你的日常锻炼。

心肺锻炼的长度

许多女性担心他们不会获得的心血管锻炼计划的好处,除非他们的工作为60分钟一次。 这根本就不是如此。 即使你只有15分钟的工作,你的身体会从中受益的心血管锻炼。 适合迷你突发的心血管系统锻炼,方法之一是步行。 你可以走在你的午休时间,以帮助提高你的能量和你的头脑清晰。

为了获得最大的好处心血管功能训练计划,你应该得到的心血管系统锻炼每周至少3次,每次20-30分钟。 研究表明,这样做将增加12个星期内你的身体的有氧代谢能力。

我应该工作多长时间?

多久你的工作将取决于你的健康和你的目标。 如果你的目标是改善整体的心肺功能,你需要每周工作至少3-5天。 如果您打算培养一个事件像一个5K运行,这也是案件。 任何比这更经常地行使,尤其是如果你经常从事高冲击有氧练习,可以增加你受伤的风险。 最好的办法是给自己一天左右之间激烈的锻炼。

工作两天,一个星期就足够了,以帮助提高你的有氧健身和维持您的健康,如果你已经是相当不错的形状。 您可以结合这两天的力量训练两天或心血管锻炼,最大限度地行使对健康的益处。 请记住,心血管运动是对你的健康和福祉至关重要。 所需的时间,以适应您的日程安排,你会发现你的外观和感觉好每一天。 

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