Aerobic exercise is a rhythmic exercise. Through long-term (15 minutes or more) continuous exercise, not only the cardiopulmonary function is enhanced, but also the large muscle groups are exercised. Aerobics can not only enhance physical fitness, but also make it a social fashion. Participants can not only meet like-minded friends, but also keep themselves full of energy, pride, health and beauty through exercise.

Types of aerobics

Aerobic exercise is mainly divided into two categories: high impact and low impact.

First, high-impact aerobics

High-impact aerobics is a kind of traditional aerobics, which often jumps on one foot or both feet and consumes a lot of energy. Cardiopulmonary exercise is also effective. However, for some people who seldom exercise and are overweight, and those who are in the initial stage, it may be unacceptable because of too much exercise and too much stimulation to the heart and lungs. In addition, excessive jumping makes the lower limbs collide with the ground, which is easy to cause damage to the joints and spine of the lower limbs.

Second, low-impact aerobics

The concept of low impact is developed for the damage caused by the impact of aerobics movements. The so-called low impact is mainly to delete the jumping movement with both feet off the ground at the same time and replace it with other rhythmic aerobics movements with both feet off the ground at different times, such as low kicking, striding, left-right rotation and sprinting. Even if there are steps, jumps and kicks, it will not exceed 4 times in a row. Since the activity of lower limb muscles decreases, it is necessary to increase the arrangement of upper limb activities and even strengthen the activity of trunk muscles to make up for the lack of exercise.

Low-impact aerobics has replaced high-impact aerobics because it can reduce the chances of athletes being injured. Although the low-impact exercise is mild, it can maintain the exercise intensity (60%-80% of the maximum heart rate), provide enough stimulation and exercise the heart and lungs because it lasts for 15 to 30 minutes.

Keywords: matters needing attention in aerobics dancing

First, step by step.

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.

Second, women should pay attention to the following points

1. Wear a bra when doing exercises, and it is better to have strong support.

2. Exercise during menstruation, and don't do too much exercise.

3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.

Three. Hygiene and health

After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. People who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toe inflamed. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry. There are blisters on your feet, don't break them.

Fourth, the right clothes.

When doing aerobics, you should wear fit and sweaty aerobics, and wear ordinary leather shoes barefoot. Aerobics should have a thick pad to slow down the vibration caused by the impact between the feet and the ground. Don't be too soft, you can use a half-height tube to strengthen your ankle.

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