Some friends who have just come into contact with mass aerobics don't understand the characteristics and laws of their movements, or copy the exercise methods of other sports, or exercise blindly. As a result, they often backfire and even go astray, and then they have doubts about aerobics or lose confidence in themselves. To this end, we specially list the following points for attention to help beginners get out of confusion as soon as possible and devote themselves to scientific fitness.

(1) Intense aerobic exercise may not be suitable for everyone: first, you should know whether you have any diseases that are not suitable for exercise, such as kidney and liver diseases, serious heart disease, diabetes and so on. Don't think that as long as you exercise, you should follow the doctor's advice.

(2) You should choose local well-known and reputable fitness places and aerobics instruction: because only in this way can we provide you with better fitness facilities and scientific aerobics content, so that you can avoid detours and achieve the ideal exercise effect.

(3) Choose the fitness content that suits you: First of all, think clearly about the goal you want to achieve, whether it is to lose weight or be strong, whether it is broad shoulders or stovepipe, and so on. The purpose is different, and the training methods are never the same. Be sure to consult your fitness guide and do targeted exercise. For example, you want thin legs, but the more you practice, the thicker you get, but you don't know what the problem is. This is caused by the wrong choice of fitness content and improper exercise mode.

(4) Pay attention to your shoes: due to improper maintenance during aerobic exercise, many people have injuries to their feet, ankles and calves, and the important reason for this injury is the lack of a pair of suitable sports shoes. Some people wear wristbands, sweat bands and knee pads when exercising, but they wear barefoot or gymnastics shoes and all kinds of light shoes, which is wrong. To choose a pair of traveling sports shoes that suit you, the front of the sole should be soft, flexible and elastic to absorb the impact of jumping. The lines of the soles should be multi-directional to facilitate a lot of exercise. Tongue can protect instep and extensor tendon. A slightly convex tongue lining at the back of the shoe can prevent tendinitis. From this point of view, having a pair of suitable shoes can not only reduce the occurrence of sports injuries such as ankle sprain, tendinitis and muscle strain, but also enhance your exercise effect.

Mass aerobics

(5) Grasp the correct exercise intensity: Because everyone's age, working environment and exercise foundation are different, the exercise intensity is also different. How can we have a scientific and reasonable amount of exercise? Here we use heart rate to reflect the intensity of exercise. The following formula is for everyone to calculate.

(220- age) × 60% = a (heart rate per minute)

(220- age) × 80% = b (heart rate per minute)

The heart rate range between A and B is your heart rate per minute during exercise, which is not lower than A or higher than B. ..

For example: 40-year-old male or female

(220-40) × 60% = per minute 108 times.

(220-40) × 80% = 144 times per minute.

Keep your heart rate between 108 ~ 144 per minute when doing aerobics. Exercise for about 20 minutes, press the wrist artery with your hand, measure the pulse number of 15 seconds (the first jump is 0, not 1) and then multiply it by 4, which is your heart rate per minute, that is, the older you are, the smaller your exercise intensity is.

Appropriate exercise intensity, self-feeling should be: do not feel flustered and short of breath during exercise, but feel slightly tired after exercise, but feel comfortable and happy, increase appetite, improve sleep and be full of energy. On the contrary, it shows that the intensity of exercise is too high, which is not good for the body and should be reduced.

(6) Training times: If your exercise time is about 30 minutes, you can train every day; If it's 90 ~ 120 minutes, it's better to practice the equipment every other day, four times a week.

(7) Maintain a stable mental state: During the training process, always maintain a calm, relaxed and stable mental state.

(8) Drink clean water properly before and after training: Sweating during training will consume a lot of fluids in the body, thus weakening strength, speed, endurance and cardiac output. Therefore, drink some clean water (cold boiled water) 1 ~ 2 hours before and during training, and drink some liquids in a planned way after training, and then drink when thirsty.