Aerobics can be divided into "competitive aerobics" and "fitness aerobics". Aerobics aims at fitness and is more suitable for the public. Competitive aerobics, on the other hand, has high physical requirements and is not suitable for the general public. Aerobics also has many styles: general aerobics, jazz aerobics, pedal aerobics, fighting aerobics, yoga aerobics and so on.
Generally speaking, aerobics is a continuous and regular exercise, with the purpose of strengthening the body and strengthening the heart. Aerobics with moderate rhythm can make people refreshed and happy, and can make the brain react more keenly.
But aerobics must master the rhythm, not too fast. Fast-paced aerobics can not only play the role of exercise, but also easily overload the amount of exercise. Scientific research has proved that overloaded exercise not only makes people very tired, but also reduces human immune function, which is not good for the body.
In addition, the rhythm of aerobics is too fast, which makes it easy for high jumpers to keep up with the rhythm. In this way, the action can not be completed well, which leads to the improper action and sports injury. In addition, too fast pace is easy to make the muscles of high jumpers tense, causing sports injuries such as fatigue, strain and sprain.
Practitioners must control the speed, intensity, repetition times, number of groups, interval time and so on according to their own physique and endurance when dancing aerobics. After a group of fast-paced movements, you should make a soothing ending action and adjust your heartbeat and breathing. Beginners, people with no exercise experience, people with chronic diseases, and people over middle age should sweat a little after each exercise and feel a little tired. The heart rate is around 130 beats/min, and the total exercise time does not exceed 1 hour. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, and the maximum heart rate should not exceed 150 beats/min.
When dancing aerobics, you should choose appropriate aerobics clothes and sports shoes. Before exercise, you should make preparations for joints, ligaments and muscles in all parts of your body to adapt to exercise. Pay attention to the bounce of knee joint during training, breathe evenly and don't hold your breath. Keep a happy mood, concentrate, have correct posture and accurate action essentials, and ensure the quality and effect of exercise. If you are thirsty, you can replenish water in moderation and take the principle of small amount and multiple times. After the exercise, you should do finishing activities, let all parts of your body gradually turn into a quiet state, and then rest for at least 20 minutes before taking a bath and eating. Patients with chronic diseases should exercise under the guidance of doctors.