What is aerobic exercise? Many people will do some proper exercise to ensure their health. People with corresponding diseases are not suitable for this kind of exercise, and the effect of losing weight is also obvious. Simple exercise can also help us exercise. If you know what aerobic exercise is, act quickly!

What is aerobic exercise 1 what is aerobic exercise?

Aerobic exercise (aerobics) is a kind of aerobics with the characteristics of aerobic exercise, that is, with the accompaniment of music, you can exercise the whole body, but it must last for more than 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.

This kind of aerobic exercise needs the participation of major muscle groups other than systemic oxygen removal, which lasts for a long time (generally more than 12 minutes) and has rhythm. Regular aerobic exercise will make people's heart healthier, increase their stroke output, and supply oxygen to all parts of the body without many pulses. A person with good aerobic exercise quality can participate in high-intensity aerobic exercise for a long time and recover quickly.

Efficacy: Exercise cardiopulmonary function.

Aerobic exercise can make you burn fat happily in a fairly relaxed state, while comprehensive aerobic exercise usually combines low-intensity, high-intensity aerobic exercise and fighting aerobic exercise (20 minutes each), with a total time of 60 minutes.

The purpose of aerobic exercise training is to increase vital capacity, promote the oxygen metabolism function of red blood cells in the body, improve the physical endurance of trainers in an all-round way and reduce the body fat content. Comprehensive aerobic exercise can arouse the enthusiasm of bodybuilders to the greatest extent, and each exercise lasts about 15 minutes. Other exercises can also be changed according to the needs of bodybuilders. Keep the maximum heart rate during exercise, so that the proportion of fat consumption will increase.

The advantage of aerobic exercise is that it can exercise the heart and lungs and make the cardiovascular system deliver oxygen to all parts of the body more effectively and quickly. Moreover, aerobics is more interesting than other sports, its movements are simple and easy to learn, its music rhythm is distinct, and it has a strong effect of pleasing body and mind and strengthening physique.

Category: High Impact and Low Impact

High-impact aerobics is a kind of traditional aerobics, which often jumps on one foot or both feet, consumes a lot of energy and has good cardiopulmonary exercise effect. But for some people who seldom exercise and are overweight, as well as beginners, it may be unacceptable to the heart and lungs because of excessive exercise and stimulation. 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.

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 is a kick, it will not be more than 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.

Although low-impact exercise is mild, it can maintain the intensity of exercise and provide enough stimulation to exercise the heart and lungs because it lasts for 15 to 30 minutes.

Matters needing attention in sports

1, practice step by step.

Don't do it for too long at first, and it is appropriate to 10 minute. You should take a step-by-step approach to give your body and lower limbs enough time to adapt. 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. Before and after walking, measure your pulse rate per minute 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.

2. Women should pay special attention.

Women should wear bras when doing exercises, and it is best to have strong support; Exercise during menstruation, not too much exercise; Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have received basic aerobic training need to consult a doctor before deciding whether to continue aerobic training during pregnancy.

Step 3 pay attention to hygiene

After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. In addition, people who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toe inflamed.

Step 4 choose the right clothes

When doing aerobics, you should wear fit and sweaty aerobics, and wear ordinary leather shoes barefoot. Aerobics should have a thick pad to slow down the vibration caused by the impact between the feet and the ground. Don't be too soft, you can use a half-height tube to strengthen your ankle.

Skinny legs should be the right medicine.

1, muscle type

Girls who have been insisting on certain sports may have such troubles. This kind of leg is the most difficult type to lose weight. If you insist on running, skipping rope and walking on tiptoe to lose weight, the condition of your legs may be worse. Usually you can do more leg press exercises, mainly stretching your muscles. As long as you have this function, you should do more exercise. Need to be reminded that you must massage your legs after each exercise to prevent them from becoming muscle legs again.

2. Relaxing type

With the increase of age, fat accumulates, but the main reason for muscle relaxation is insufficient exercise. In order to maintain good leg and hip lines, targeted training should be carried out every day. Suitable for skipping rope, jogging, walking on tiptoe and other sports, mainly to tighten muscles and prevent relaxation.

3. Edema type

It is often caused by keeping a posture for a long time. Unconsciously, the gap between my legs disappeared. Eliminate edema by pressing and tapping. After sitting for a long time, put your legs above your heart. You can lean your legs against the wall before going to bed at night, or raise your legs 20 to 30 cm when sleeping. Usually, you can eat more vegetables and fruits that can help your body drain water, such as barley and watermelon, to reduce edema.

4. Sedimentary types

The garbage placed in the body is deposited to form a solid honeycomb. Massage the outside of the leg in advance to make it move and improve the metabolism of the leg is a good way to solve this kind of problem.

What is aerobics? 2 1. Stand on the inclined board, and then stand up from the inclined board.

Start from the mountain and put your hands up.

Breathe forward and down, hold your hands on the ground, and slowly climb forward.

Until you come to the ramp, and then go back the same way.

Repeat more than 5 times.

2. Flexion and extension of triceps brachii

Let's make a simple variation of the anti-desktop, with knees pointing at ankles and shoulders pointing at wrists.

Inhale and lift your hips.

Exhale, bend your elbows and hips downward, but don't touch the ground.

Repeat 15 times.

3. Dolphin push-ups

The first is dolphin style, with elbows pressed to the ground, hips raised and back extended.

Inhale, lift your forearm off the ground in turn, and straighten your arm.

Repeat 10 times.

4, lunge high leg lifts

Take a lunge, with your left foot in front and your right foot behind. Bend your knees and don't touch the ground with your right knee.

Right hand in front, left hand in back.

Inhale, straighten your left leg, move your right leg forward and upward, and swing your arms back and forth.

Exhale, land your left leg backwards again, bend your knees, and don't land your right knee.

Repeat 20 times left and right.

5, one leg back

Stand with your center of gravity on your right foot and your left heel off the ground.

Exhale, the upper body is parallel to the ground forward and downward, and the left leg is parallel to the ground.

Open your hands to your sides, shoulder height.

Repeat on both sides 10 times.