The general content of aerobic endurance training: endurance is divided into two types, one is strength endurance and the other is speed endurance. It shows that it can maintain a certain strength, speed, density and intensity in a short actual combat time.
1, hit sandbags. After fully preparing for activities, keep a certain speed and strength, and hit more than 5 groups continuously. 3 minutes for each group.
2.3000 meters to 10000 meters, run 50 meters and jog 50 meters.
3. Keep the heart rate at 150 times per minute, and the load time is more than 30 minutes.
4. Five-kilometer cross-country running. When running, always change your stride and rhythm (changing your stride can exercise different muscle fibers).
5. Skip rope for 3 minutes, rest for 1 minute, and then do the next set of exercises. Do 3 groups for each training. When the trainees feel comfortable with this amount of exercise, they can skip the rest time and jump for 3 minutes in a row.
6, air raid for 3 minutes as a group, do 3 ~ 5 groups.
7. Practice wheel battles with different opponents in actual combat.
Extended data:
Aerobic exercise can enhance the persistent exercise of inhaling and utilizing oxygen, which is characterized by light load, strong sense of rhythm and long duration. According to sports medicine, the suitable exercise load of aerobic exercise is 4 ~ 5 times a week, each lasting 20 ~ 30 minutes, and the heart rate during exercise is 120 ~ 135 times/minute.
Self-resistance is a muscle strength competition of human muscle groups in static confrontation, and it is also one of the simple aerobic exercises. Not limited by gender, venue and equipment. Free-handed muscle resistance exercise has become a fitness method to accelerate blood flow, promote metabolism and relax muscles and tendons in static training, without worrying about sports injuries. The following are several groups of simple self-resistance exercises in different positions, which can be used as learning exercises.
During exercise, muscles in all parts of the body need more oxygen, blood circulation in the body will be intensified, and breathing will be intensified. However, if the muscles continue to contract for a long time, the waste in the muscles will be taken away by the supplied oxygen.
In addition, during aerobic exercise, the accumulated sugar in the body will be oxidized by oxygen, which can be effectively consumed, and aerobic exercise can also promote cardiopulmonary function. Aerobic exercise can also relax the mood, which is the main way of fitness and the best way to lose weight healthily.
Baidu encyclopedia-aerobic exercise