[Medical Q&A] Which exercises are considered aerobic exercises?

Planner: Chinese Medical Association

Reviewer: Shang Xuejun, Chief Physician, General Hospital of Eastern Theater Command of PLA

Our common aerobic exercises include jogging, walking, swimming, skipping rope, yoga and so on.

(1) Jogging: It is a moderate-intensity aerobic exercise, known as the "king of aerobic metabolic exercise". It does not require any sports equipment, is not restricted by time or location, and has a more obvious exercise effect, so it is suitable for a wider range of people. Men and women who are preparing for pregnancy should not be too tired when running. It is best not to feel uncomfortable, panting, or blushing, and to be able to talk while running.

(2) Walking: It is a simple and effective way to maintain health through exercise. It is not limited by age, gender, physical condition or venue. It can be done anytime and anywhere, so it is loved by people. The natural and coordinated movements of the limbs and the whole body during walking can give the whole body a moderate exercise. Before pregnancy, both husband and wife insist on walking and exercising happily in a relaxed and leisurely mood, which can provide good conditions for healthy conception.

(3) Swimming: Swimming is more suitable for pregnant women. The buoyancy of water can reduce 90% of the body weight when swimming, thus relieving the pressure on the joints. The pressure, resistance and buoyancy of water are an excellent massage for the human body, which has a good effect on treating a series of diseases caused by obesity, and the cardiovascular system of obese people will not be overly burdened.

(4) Rope skipping: Rope skipping is a low-time, high-energy aerobic exercise. Rope skipping for 10 minutes continuously consumes about the same amount of energy as jogging for 30 minutes. Rope skipping can help the growth and development of female reproductive organs such as fallopian tubes, enhance the functions of the heart, lungs, neuroendocrine and motor systems, strengthen physical fitness, reduce ectopic pregnancy, and also have certain benefits for childbirth. It should be noted that rope skipping is not suitable during pregnancy, and it is not advisable to do rope skipping after sex or when pregnancy is suspected.

(5) Yoga: Yoga is a relatively soothing exercise. Through yoga exercises, one can effectively improve one's metabolism and gradually eliminate some chronic fatigue syndromes. Women have a group of core sexual muscles ("PC" muscles). During sexual intercourse, the strength of the "PC" muscles is directly related to orgasm. Strengthening the exercise of the "PC" muscles will enhance the sexual pleasure of both husband and wife, and some yoga exercises can train the "PC" muscles. Long-term exercise like this will help to have a harmonious sex life and facilitate conception.