If you are mainly practicing muscles, lifting iron is enough, and you don't need to do aerobic exercise.
Fitness and weight loss aerobic exercise treadmill, elliptical machine, aerobic exercise which is better? Both of these instruments belong to aerobic exercise. Aerobic exercise can achieve the effect of reducing fat as long as it lasts for 45 minutes-1 hour. It is recommended that the treadmill have 6 grades. Women had better use an elliptical machine to increase or decrease the resistance. Elliptical machine is the most suitable exercise mode for human body, which can achieve the effect of reducing fat at the same time as treadmill. You can also use a treadmill, which can lift your hips, exercise more, and lose weight well. Elliptical machines and treadmills are used alternately for 45 minutes each time-1 hour. The important thing is to stick to it and wish you success.
Which one has the best fitness effect? Aerobic exercise first and then anaerobic exercise? Is it better to do anaerobic exercise first and then aerobic exercise? Many people will encounter such a problem in the process of fitness, that is, do aerobic exercise or anaerobic exercise first? To answer this question, we need to treat it differently according to the purpose of fitness.
For the purpose of losing weight, shaping and reducing body fat content, bodybuilders first do low-weight and low-intensity weight-bearing exercises with anaerobic exercise for 30 to 40 minutes. The action arrangement is mainly aimed at the parts that need to be improved, and a large number of muscles are arranged for full-body exercise, and then aerobic exercise is done for about 20 minutes.
It should be noted that it is not impossible to start aerobic exercise directly, but it consumes far less calories than doing a certain amount of anaerobic compound exercise first. Moreover, anaerobic exercise can decompose the functions of sugar and protein in the body more efficiently, and can mobilize fat to participate in the energy supply process earlier.
For bodybuilders whose main purpose is to gain muscle, aerobic exercise day should be separated from anaerobic exercise day, and it is best to have a rest day before aerobic exercise, such as anaerobic weight-bearing exercise day, aerobic exercise after a rest day, and anaerobic weight-bearing exercise day the next day or the next.
After aerobic exercise or after aerobic exercise? Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
What is aerobic exercise? What is the best aerobic exercise in the gym? What is aerobic exercise?
Exercise includes aerobic exercise and anaerobic exercise. Aerobic exercise refers to rhythmic exercise, with a long exercise time (about 15 minutes or more) and moderate or above exercise intensity, that is, 75% to 85% of the maximum heart rate.
Aerobic exercise can be divided into two categories: high-impact aerobic exercise and low-impact aerobic exercise.
1. High-impact aerobic exercise is a traditional fitness exercise, such as long-distance running, swimming and table tennis.
2. Low-impact aerobic exercise refers to the exercise with slow rhythm frequency but long exercise time, such as skipping rope, rotating left and right, jogging and brisk walking.
Comparatively speaking, low-impact aerobic exercise is more popular, because it can reduce the chances of athletes being injured.
What is aerobics?
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.
How many kinds of aerobics are there?
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 rarely exercise and are overweight, and those who are in the initial stage, it may be unacceptable because of excessive exercise and excessive heart and lung. 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 movements with both feet off the ground at the same time and replace them 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 low-impact exercise is mild, it can provide enough * * * to exercise the heart and lungs for 15 to 30 minutes, so it can maintain the exercise intensity (60%-80% of the maximum heart rate).
Aerobic dance directed.
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.
There is no standard about which exercise is better, anaerobic exercise or aerobic exercise. It depends on the purpose of your exercise. Of course, simply doing aerobic or anaerobic exercise is wrong, and the ratio of aerobic and anaerobic varies according to different purposes. Just use it in combination!
What are the aerobic fitness equipment? Aerobic fitness equipment and tough sports equipment have become a fashion trend that modern people like more and more.
Rower: The key is to strengthen arm strength, latissimus dorsi and coordination. Elliptical machine: a kind of fitness equipment with smooth track and transverse slope, which allows users to conform to the whole body movement. Posture exercises muscle groups and increases the diversity and effectiveness of exercise. Zero resistance exercise can reduce the probability of muscle strain. Spinning bike: When you exercise, just like riding a bike, the key is to strengthen your legs and enhance your cardiovascular function. Exercise bike: The key is to exercise leg, waist, abdominal muscles and cardiopulmonary functions. Treadmill: The key is to exercise leg, hip, waist, abdominal muscles and cardiopulmonary functions. Waist beauty machine: it can relax the waist and back. Comprehensive multifunctional instruments: usually including the functions of chest expander, pull-ups, sit-ups and other instruments. The key to chest expansion, pull-ups and supine pressing is to exercise upper limb strength and pectoralis major strength; Sit-ups, the key is to exercise the lumbar muscle group, so that the excess fat in the waist and abdomen is reduced. etc ......
What are the aerobic exercises in the gym? Aerobic exercise in the gym mainly includes walking or jogging on the treadmill for a long time, spinning for a long time and jumping for a long time.
What are the aerobic exercises in the gym? Aerobics, boxing, fitness ball, spinning, yoga, etc. Both are popular aerobic exercises in the gym. Every exercise should last more than 30 minutes, more than 3 times a week, and the heart rate should be controlled within the range of bull's-eye rate, so as to achieve good aerobic exercise effect. Aerobic exercise refers to rhythmic exercise, with a long exercise time (about 15 minutes or more) and moderate or above exercise intensity, that is, 75% to 85% of the maximum heart rate.