The ultimate goal of aerobics exercise is to get the best exercise effect. The achievement of this best exercise effect should be based on science. From a physiological point of view, only appropriate load stimulation can achieve the purpose of strengthening physical fitness. If the load is too large, the amount of stimulation exceeds the range that the body can bear, not only can it not keep fit, but it will also be harmful to the body. But if the load is too small, it will not cause the adaptability change of the body, nor will it play a role in strengthening the body. Therefore, scientifically determining the exercise load suitable for one's physical condition is the premise of obtaining the effect of aerobics exercise. Research and practice show that when the exercise intensity reaches 65% ~ 85% of your maximum heart rate, the exercise effect is the best. The following is how to use the heart rate during exercise to determine the exercise load:
Step 1: Calculate your maximum heart rate. There are two ways:
(1) If you are a person without training foundation: 220 beats/minute-age = maximum heart rate.
(2) If you have a training foundation: 205 beats/min-half of your age = maximum heart rate.
Step 2: Calculate the heart rate range of your fitness.
(1) The fitness indication area recommended by American Fitness Research Association is: maximum heart rate ×(65% ~ 80%).
(2) The fitness indication area recommended by American Heart Association is: maximum heart rate ×(60% ~ 75%).
(3) The fitness indication area recommended by American College of Sports Medicine is: maximum heart rate ×(65% ~ 90%).
Heart rate is aerobic exercise within the above index range, so it is called fitness index area. The higher the percentage index, the greater the influence on the body and the more obvious the effect of exercise. If the percentage index exceeds the above range, it belongs to anaerobic training, which is not conducive to general fitness. But it is too low, which has no effect on fitness and can only be a general activity. Therefore, only by determining the load that suits you can you get the best exercise effect.
Second, the self-monitoring system of aerobics exercise
Aerobics self-monitoring is a method of self-observation's own health and function. It can not only scientifically ensure the health and bodybuilding of exercisers, but also be a method of self-evaluation of exercise load. The content of self-monitoring includes self-feeling and self-monitoring. In addition, whether the exercise intensity is appropriate can be determined by judging the degree of fatigue.
find oneself
1. Feel good about yourself
After taking part in aerobics, I feel relaxed and happy, cheerful, with a good appetite, sleepy and dreamless, full of energy, improved memory, full of vitality and elastic skin. After exercise, the body feels slightly sore, and the symptoms disappear after getting up in the morning, and there is a strong desire to move. These are all good post-exercise reactions.
2. Bad self-feeling
In the process of aerobics exercise, if the following phenomena appear, we should pay attention to them and adjust them in time.
(1) Headache, nausea, dizziness, asthma, chest pain, palpitation or pain in other parts during exercise may be caused by not doing warm-up exercise, sudden activity, untimely physical adaptation or excessive exercise. At this point, you should gradually reduce the amount of exercise or adjust and buffer in the form of relaxation and walking. Don't panic. If it lasts for a long time, you should stop exercising or consult a doctor.
(2) If listlessness, limb weakness, burnout or excitability appear after exercise, it may be a symbol of improper teaching methods or fatigue. At this time, you should stop exercising, rest for 1~3 days or adjust the exercise load and shorten the exercise time, and then exercise gradually after the symptoms completely disappear.
(3) After aerobic exercise, if there are symptoms such as insomnia, repeated waking up, dreaminess, lethargy, dizziness after getting up in the morning, poor spirit, loss of appetite, etc. It shows that the amount of exercise is too large or beginners have not adapted to this sport. At this time, the amount of exercise should be adjusted appropriately, but it is not advisable to stop exercising.
(4) If you exercise recently, you will suddenly sweat a lot. This situation is not only caused by excessive exercise, but also a reaction of poor physical function and declining health level. At this time, we should adjust the intensity and time of exercise in time, pay attention to observation, and go to the hospital for examination when necessary.
(2) Self-monitoring
In aerobics, pulse and weight are two objective and simple indexes to detect human function.
1. Pulse
Pulse is related to the training level of aerobics participants. People who often take part in aerobic exercise have a slower pulse when they are quiet, while those who take part in aerobic exercise intermittently or rarely have a faster heart rate. When the training level increases or decreases, the pulse will change accordingly.
In self-medical supervision, the training level and physical function are often evaluated by the pulse frequency of lying in the morning. According to the investigation, if the pulse rate of lying position decreases or remains unchanged in the morning, it shows that the body has good functional response and potential; If you increase 12 times per minute or more, it means that your body has adverse reactions, which may be related to factors such as poor sleep or illness. You must analyze the reasons and deal with them in time. If other reasons are excluded, the pulse rate of lying position in the morning remains at a relatively fast level, which may be related to overtraining.
In addition, the pulse rate in the morning has a certain relationship with self-feeling. It has been investigated that when the morning pulse frequency increases 10 second/time, 20% people feel bad about themselves; If it is increased twice every 10 second, 40% people feel bad about themselves; If you increase it three times every 10 second, 100% people feel bad about themselves. If it is found that the pulse rhythm is irregular or has stopped, it must be further checked.
When measuring the heart rate in the prone position in the morning, the pulse times within 10 second are generally recorded, but the stable value shall prevail, that is, the values measured twice in a row are the same, otherwise it needs to be measured again. Of course, you can also measure the number of pulses in 30 seconds and then calculate the heart rate per minute.
In self-monitoring, when checking the regularity of heart rate changes, we must also pay attention to age, gender differences and body temperature. The China Students' Physical Health Survey Team provides the national heart rate of urban young students aged 8-20/kloc-0, in which the average heart rate of boys is 75.2 beats/min and that of girls is 77.5 beats/min. In addition, the relationship between heart rate and body temperature is also very close. Every time the body temperature rises 1℃, the heart rate appointment increases by 8~ 12 times/minute.
2. Weight
After systematically participating in aerobics, the weight change can be divided into three stages:
The first stage: the weight tends to decrease gradually, because the body loses excess water and fat. This phase will last for 3-4 weeks or longer. For people who are obese or have less exercise, the effect of losing weight will be greater.
The second stage: the weight stabilization stage, the weight lost after exercise is completely recovered. This stage will last for more than 5~6 weeks.
The third stage: that is, due to the gradual development of muscles and other tissues, the weight will increase and remain at a certain level.
During self-monitoring, the body weight 1~2 times a week should be measured at the same time (preferably in the morning). In addition, we can also measure the difference before and after exercise and observe the influence of exercise on the body. If there is "progressive weight loss" and other abnormal signs, it may be caused by overtraining or chronic wasting disease, and the reasons should be found out at this time.
(3) fatigue judgment
Fatigue can be divided into three types: mild, moderate and very tired (see Table 6-2). Under normal circumstances, the degree of fatigue can be judged according to the external performance and self-feeling of the exerciser, and sometimes some physiological indicators can be used as the basis for judging the degree of fatigue. If it is mild fatigue, you can rest assured to continue exercising; If you are moderately tired, you have to reduce the amount of exercise appropriately; If you are very tired, you must stop exercising completely for a period of time and ask a doctor for treatment if necessary.
In order to facilitate self-monitoring, you can use the following self-monitoring record form, and according to the actual situation, just tick "√" in the relevant column.
Aerobics self-monitoring is a method of self-observation's own health and function. It can not only scientifically ensure the health and bodybuilding of exercisers, but also be a method of self-evaluation of exercise load.
The content of self-monitoring includes self-feeling and self-monitoring. In addition, whether the exercise intensity is appropriate can be determined by judging the degree of fatigue.
Third, the principle of aerobics exercise
(a) step by step, perseverance.
As we all know, aerobics can strengthen the body and lose weight healthily. This change is a process from quantitative change to qualitative change, which cannot be achieved overnight. The change of human body structure, the improvement of exercise ability and the improvement of visceral circulation function are all due to the adaptive response formed by the nervous system through repeated adjustments to the exercise system and other visceral circulation systems. This adaptive response can not be achieved by several exercises, but a rather complicated coordination process. Only by long-term accumulation and frequent persistence can we achieve good results. Therefore, to participate in aerobics, we must first have confidence and perseverance, especially beginners and dieters. Don't be impatient, follow the scientific exercise method and the principle of step by step, and avoid giving up halfway and adverse physical reactions.
(B) flexible grasp of timely adjustment
When doing aerobics, if you are in poor health, have inflammation or fatigue symptoms (such as limb weakness, fatigue, dizziness, nausea, palpitations, etc. ), you should stop exercising at once, don't force it. If you exercise reluctantly, it will not only be bad for your health, but also have a bad influence on your health. If the fatigue symptoms are mild, you can take a proper rest or adjust the exercise load and shorten the exercise time to adjust the buffer. In addition, we should pay attention to distinguish between disease-related pain and exercise-related pain. If the muscles are sore or swollen, we don't have to stop exercising. We should persist as far as possible, adjust and relax appropriately, and let the body be further improved and improved through excessive recovery. If it is disease-related pain, you should go to the hospital for examination and treatment in time.
(3) Warm-up exercises must be done.
Before aerobic exercise, warm-up exercise should be carried out before formal exercise can be carried out. The purpose is to make bodybuilders fully prepared physically and psychologically, so that the body can gradually transition from a calm state of inhibition to an active state of excitement, and make various preparations for the upcoming more intense physical activities, thereby improving the work efficiency of the body and preventing sports injuries.
Warm-up exercises are generally based on stretching and pulling, and the exercise load should not be too large to avoid jumping. The length of warm-up time and the amount of activity depend on the weather. When the weather is hot, because the metabolism is strong and the body is easy to move, the warm-up exercise time can be shorter; In cold weather, due to slow blood circulation, muscles, ligaments and joints are stiff and inflexible, so the activity time is slightly longer. Under normal circumstances, the time of warm-up exercise should be controlled at about 20% of the total exercise time, so that the body feels hot and perspires slightly.
(D) Relaxation exercise is very important.
Relaxation is one of the contents of aerobics, and it is by no means dispensable. Therefore, aerobics coaches and bodybuilders should attach great importance to this. By relaxing, you can achieve the following goals:
1. Relaxing exercise can make venous blood flow back to the heart quickly and make the heart return to normal working condition quickly.
2. Relaxation exercise can gradually change the nervous system and other internal organs from a tense working state to a normal state, thus promoting rapid recovery of the whole body.
3. Relaxation exercise can accelerate the elimination of lactic acid and avoid muscle congestion and stiffness. If you don't pay attention to relaxation, the contractility and elasticity of muscles will decrease, which will affect the improvement of strength and hinder the growth of muscles.
Fourth, aerobics exercise and diet
To participate in aerobics, we must pay attention to the food hygiene before and after exercise. Generally speaking, it takes 1.5~2.5 hours to do aerobics after meals. Because, within a certain period of time after eating, the food in the stomach is full and the diaphragm is on, which will affect breathing. At this time, exercise will also reduce the blood supply and function of digestive organs, which will not only affect the digestion of food, but also easily cause adverse reactions such as abdominal pain and vomiting. Take a break after a meal, so you can eat less. In principle, you should not eat too much before exercise. You should eat something easy to digest and rich in sugar, vitamins and phosphorus. At the same time, we should try to eat less foods containing fat, cellulose, irritation and allergies, because such foods need a relatively long digestion time. Generally speaking, sugar is the easiest to digest, followed by protein, and fat is the most difficult to digest. Rest for more than 30 minutes before eating after exercise.
Five, aerobic exercise and drinking water
When doing aerobic exercise, drinking a lot of water at a time is not good for your health. Because a large amount of water suddenly enters the body, it will dilute the blood, increase the blood volume and increase the burden on the heart. In addition, a large amount of water enters the stomach and cannot be absorbed by the body in time (calculated at the speed of absorbing up to 800 ml of water per hour), which will cause water to be stored in the stomach, dilute gastric juice and affect digestion. If you continue to exercise after drinking a lot of water, the water will shake in your stomach, making people uncomfortable and easily causing vomiting. Therefore, drinking water during exercise should be based on the principle of "small amount and many times". Generally, you can drink 400~600 ml of water before 10~ 15 minutes to increase the temporary storage of water in your body, or you can drink 100~ 150 ml of water every 15~20 minutes during exercise. This can not only keep the balance of water in the body at any time, but also maintain the physiological function during exercise without increasing the burden on the heart and stomach. Similarly, drinking water after exercise should also follow the principle of "small amount and many times".
Six, health care problems in aerobics exercise
Usually, practitioners should have a comprehensive physical examination before taking part in aerobics, including height, weight and body fat percentage. And pay attention to the function of cardiovascular system. People who have a fever or a cold are not allowed to take part in sports activities to avoid aggravating their illness. For people with heart disease, diabetes, hepatitis, nephritis and other diseases, exercise should be cautious. Before exercising, they should have a physical examination first, and then seek the opinions of doctors and professional coaches to determine their starting point as appropriate.
In addition, the dress during exercise is also very important. Practitioners should wear appropriate clothes according to the seasonal changes and the temperature of the practice environment. Generally speaking, wearing clothes with good cotton elasticity is more suitable for sports. Especially when exercising, you must wear sports shoes and socks with good elasticity and flexibility, and remember that it is best not to wear gymnastics shoes or socks. Because aerobic exercise has a certain influence on the joints and arches of lower limbs, wearing comfortable shoes and socks can protect the joints and arches of lower limbs.