Precautions for doing aerobic exercise, we must do enough warm-up exercise before strenuous exercise. Exercise can also help us get rid of fat. Moderate exercise is good for health. Aerobic exercise can increase the oxygen content in our brain. Let's take a look at the precautions for doing aerobic exercise.
Matters needing attention in doing aerobics step by step 1
At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise. Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
Health and health
After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.
People who often do aerobics should pay attention to their feet and often trim their toenails. Exercise sweats a lot in hot days, and it is easy to breed bacteria when sweat stays on your toes.
Suitable clothes
When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.
Precautions for doing aerobics 2 Aerobic boxing combined with aerobic exercise with rhythmic punching and kicking, because of its strong instantaneous explosive force and large limb extension, the amount of exercise is greater than that of traditional aerobics. Jumping/kloc-0.5 to 20 minutes is equivalent to about 30 minutes of aerobic dance, which can consume at least 200 to 300 calories.
For young people who want to lose weight, it is an effective "slimming" exercise. But when exercising, the human body must be in an aerobic metabolism state. The simple human reaction is normal breathing, not dizziness. It can also be measured by pulse: the best aerobic training state is the heart rate of 220 per minute MINUS the actual age and then multiplied by 60% to 80%.
In addition, boxing and kicking also help to relieve stress. Modern people are generally under great work pressure, and sometimes it is inevitable to have the idea of "hitting people". When punching in this aerobic exercise, abdominal muscles are required to contract and shout, which can not only exercise the waist and abdominal muscles that are not easy to use at ordinary times, but also punch hard and shout are good ways to relieve emotions.
No wonder many people who have skipped "boxing" say that it is really enjoyable to vent their emotions in this way and let their physical strength consume moderately. If office workers want to try, they must pay attention to the use of sheaths at elbows, knees, ankles and other joints to protect tendons and ligaments and avoid strain.
In addition, warm up 10 minutes before exercise, relax joints and muscles, and then start punching. If you find muscle aches after exercise, you'd better ice it immediately. So if you have a violent friend, this is the best move.
Kicking should also pay attention to the following items:
1, don't lock your elbows and joints during exercise, and don't stretch your knees too tight when kicking, so that you can keep fit and not get hurt.
2. Although you can imagine an imaginary enemy when doing boxing practice, don't be too disgusted, stretch your whole body tightly, or punch and kick too hard. Relaxation during exercise, that is, punching by hand, will also drive the waist movement.
Boxing is very intense. If hypoglycemia occurs, please rest for a while before deciding whether to continue.