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Aerobic exercise is an endurance exercise that enhances the body’s ability to intake and use oxygen. Its characteristics include light intensity, rhythmic movement, and long duration. Sports medicine recommends suitable aerobic exercise loads of 4-5 times per week, each session lasting 20-30 minutes, with a heart rate of 120-135 beats per minute. Self-resistance, where muscle groups are in static opposition, is one of the simple and easy-to-practice aerobic exercises. It is not restricted by gender, venue, or equipment. Using bodyweight muscle resistance exercises eliminates concerns about sports injuries and becomes a fitness method that accelerates blood flow, promotes metabolism, and relaxes muscles and tendons in static training. Here are several simple self-resistance exercises in different body positions that you can choose to practice.
Hand and finger exercise method: Bring palms together in front of the chest, fingers spread apart, fingertips facing each other. Push the first fingertips of both hands against each other, slowly spreading the palms to form a “claw” shape. Hold this static resistance for 10-12 seconds, repeat 7-8 times. Effect: Strengthens finger extensor muscles and radial wrist extensor muscles. Tip: When pushing fingertips, apply appropriate resistance, gradually increasing the opposing force.
Shoulder and arm exercise method: Stand with feet apart, palms together in front of the chest, fingers pointing upward. Push the right palm with more force than the left palm’s resistance, forcefully pushing the left arm to the left side of the body. The left palm resists the right palm’s force, pushing the right arm back to the right side of the body. Repeat 10-12 times. Effect: Improves strength in the deltoid, biceps, brachioradialis, and flexor pollicis brevis muscles. Tip: When pushing, the wrist and palm being pushed should provide resistance, gradually increasing the opposing force.
Head and neck exercise method: Stand with feet apart, hands crossed behind the neck. Slowly apply force with both hands to overcome the resistance of the head and neck, pressing the head down to the clavicle area while exhaling. Then, use neck muscles to resist the downward force of the hands, lifting the head back up to the starting position while inhaling. Repeat 7-8 times. Effect: Strengthens the trapezius and levator scapulae muscles. Tip: The downward force of the hands should not exceed the upward resistance of the head and neck. Move slowly and apply moderate force.
Waist and back exercise method: Stand with feet apart, hands on hips with thumbs pointing downward. Rotate the waist and back against the opposing twisting force of the hands, creating a static resistance for 6-8 seconds. Then repeat in the opposite direction. Rest for 30-40 seconds between repetitions. Effect: Promotes the stretching strength of the latissimus dorsi, obliques, and erector spinae muscles, improving lumbar spine flexibility. Tip: When rotating the waist and back, the head, neck, and upper body should move in coordination. Keep feet stationary.
Chest and abdomen exercise method: Lie on your back with legs together, palms on the abdomen. Raise the chest and abdomen against the resistance of the palms to a 45-degree sit-up position for 5-6 seconds, repeat 7-8 times. Effect: Strengthens rectus abdominis and pectoralis major muscles. Tip: Inhale deeply when sitting up; exhale when lying back down.
Leg and knee exercise method: Squat position, hands on legs. Push upward against the downward pressure of the hands, extending the legs to a standing position. Rest for 30 seconds, repeat 7-8 times. Effect: Improves strength in the quadriceps and adductor muscle groups. Tip: When pushing up, keep the upper body at a 90-degree angle to the legs, avoid leaning forward.
Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve immune function, combat aging, enhance the efficiency of the cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. If those trying to lose weight combine aerobic exercise with a properly planned diet, not only will weight loss be successful, but the reduced weight will also be maintained. Aerobic exercise is also very beneficial for those engaged in mental work. Everyone can do more aerobic exercise to improve their physical fitness.
