Aerobic exercise is a rhythmic exercise. Through long-term (more than 30 minutes) continuous exercise, not only the cardiopulmonary function is enhanced, but also the large muscle groups are exercised. Aerobic exercise is mainly divided into two categories: high impact and low impact. High-impact aerobics is a kind of traditional aerobics, which often jumps on one foot or both feet, consumes a lot of energy and has good cardiopulmonary exercise effect. But for some people who seldom exercise and are overweight and beginners, they may not be able to accept it because of too much exercise and too much stimulation to the heart and lungs. Although low-impact exercise is mild, it can maintain the intensity of exercise, provide enough stimulation and exercise the heart and lungs because it lasts for 15 ~ 30 minutes. However, when practicing aerobics, you need to pay attention to the following matters:
1。 In the early stage of gradual progress, we should adopt a gradual approach to allow the body and lower limbs 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.
For beginners, two or three times a week, the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
2。 After healthy aerobics, you should change your sweaty clothes in time to avoid catching cold, especially after exercising in the air-conditioned room, 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. The weather is hot and you sweat a lot. Sweat stays in the toe seam and it is easy to breed bacteria. Always keep your feet dry.
3。 Appropriate clothing 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.