(a) step by step, perseverance.
As we all know, aerobics can strengthen the body and lose weight healthily. This change is a process from quantitative change to qualitative change, which cannot be achieved overnight. The change of human body structure, the improvement of exercise ability and the improvement of visceral circulation function are all due to the adaptive response formed by the nervous system through repeated adjustments to the exercise system and other visceral circulation systems. This adaptive response can not be achieved by several exercises, but a rather complicated coordination process. Only by long-term accumulation and frequent persistence can we achieve good results. Therefore, to participate in aerobics, we must first have confidence and perseverance, especially beginners and dieters. Don't be impatient, follow the scientific exercise method and the principle of step by step, and avoid giving up halfway and adverse physical reactions.
(B) flexible grasp of timely adjustment
When doing aerobics, if you are in poor health, have inflammation or fatigue symptoms (such as limb weakness, fatigue, dizziness, nausea, palpitations, etc. ), you should stop exercising at once, don't force it. If you exercise reluctantly, it will not only be bad for your health, but also have a bad influence on your health. If the fatigue symptoms are mild, you can take a proper rest or adjust the exercise load and shorten the exercise time to adjust the buffer. In addition, we should pay attention to distinguish between disease-related pain and exercise-related pain. If the muscles are sore or swollen, we don't have to stop exercising. We should persist as far as possible, adjust and relax appropriately, and let the body be further improved and improved through excessive recovery. If it is disease-related pain, you should go to the hospital for examination and treatment in time.
(3) Warm-up exercises must be done.
Before aerobic exercise, warm-up exercise should be carried out before formal exercise can be carried out. The purpose is to make bodybuilders fully prepared physically and psychologically, so that the body can gradually transition from a calm state of inhibition to an active state of excitement, and make various preparations for the upcoming more intense physical activities, thereby improving the work efficiency of the body and preventing sports injuries.
Warm-up exercises are generally based on stretching and pulling, and the exercise load should not be too large to avoid jumping. The length of warm-up time and the amount of activity depend on the weather. When the weather is hot, because the metabolism is strong and the body is easy to move, the warm-up exercise time can be shorter; In cold weather, due to slow blood circulation, muscles, ligaments and joints are stiff and inflexible, so the activity time is slightly longer. Under normal circumstances, the time of warm-up exercise should be controlled at about 20% of the total exercise time, so that the body feels hot and perspires slightly.
(D) Relaxation exercise is very important.
Relaxation is one of the contents of aerobics, and it is by no means dispensable. Therefore, aerobics coaches and bodybuilders should attach great importance to this. By relaxing, you can achieve the following goals:
1. Relaxing exercise can make venous blood flow back to the heart quickly and make the heart return to normal working condition quickly.
2. Relaxation exercise can gradually change the nervous system and other internal organs from a tense working state to a normal state, thus promoting rapid recovery of the whole body.
3. Relaxation exercise can accelerate the elimination of lactic acid and avoid muscle congestion and stiffness. If you don't pay attention to relaxation, the contractility and elasticity of muscles will decrease, which will affect the improvement of strength and hinder the growth of muscles.
Fourth, aerobics exercise and diet
To participate in aerobics, we must pay attention to the food hygiene before and after exercise. Generally speaking, it takes 1.5~2.5 hours to do aerobics after meals. Because, within a certain period of time after eating, the food in the stomach is full and the diaphragm is on, which will affect breathing. At this time, exercise will also reduce the blood supply and function of digestive organs, which will not only affect the digestion of food, but also easily cause adverse reactions such as abdominal pain and vomiting. Take a break after a meal, so you can eat less. In principle, you should not eat too much before exercise. You should eat something easy to digest and rich in sugar, vitamins and phosphorus. At the same time, we should try to eat less foods containing fat, cellulose, irritation and allergies, because such foods need a relatively long digestion time. Generally speaking, sugar is the easiest to digest, followed by protein, and fat is the most difficult to digest. Rest for more than 30 minutes before eating after exercise.
Five, aerobic exercise and drinking water
When doing aerobic exercise, drinking a lot of water at a time is not good for your health. Because a large amount of water suddenly enters the body, it will dilute the blood, increase the blood volume and increase the burden on the heart. In addition, a large amount of water enters the stomach and cannot be absorbed by the body in time (calculated at the speed of absorbing up to 800 ml of water per hour), which will cause water to be stored in the stomach, dilute gastric juice and affect digestion. If you continue to exercise after drinking a lot of water, the water will shake in your stomach, making people uncomfortable and easily causing vomiting. Therefore, drinking water during exercise should be based on the principle of "small amount and many times". Generally, you can drink 400~600 ml of water before 10~ 15 minutes to increase the temporary storage of water in your body, or you can drink 100~ 150 ml of water every 15~20 minutes during exercise. This can not only keep the balance of water in the body at any time, but also maintain the physiological function during exercise without increasing the burden on the heart and stomach. Similarly, drinking water after exercise should also follow the principle of "small amount and many times".
Six, health care problems in aerobics exercise
Usually, practitioners should have a comprehensive physical examination before taking part in aerobics, including height, weight and body fat percentage. And pay attention to the function of cardiovascular system. People who have a fever or a cold are not allowed to take part in sports activities to avoid aggravating their illness. For people with heart disease, diabetes, hepatitis, nephritis and other diseases, exercise should be cautious. Before exercising, they should have a physical examination first, and then seek the opinions of doctors and professional coaches to determine their starting point as appropriate.
In addition, the dress during exercise is also very important. Practitioners should wear appropriate clothes according to the seasonal changes and the temperature of the practice environment. Generally speaking, wearing clothes with good cotton elasticity is more suitable for sports. Especially when exercising, you must wear sports shoes and socks with good elasticity and flexibility, and remember that it is best not to wear gymnastics shoes or socks. Because aerobic exercise has a certain influence on the joints and arches of lower limbs, wearing comfortable shoes and socks can protect the joints and arches of lower limbs.
Hope to adopt.