1, warm-up exercise: walking, stepping, jumping, stretching, etc.

2. Listen to the coach's advice in an appropriate and slow way.

3. Learn the techniques and theories of preventing sports injuries.

4. Invest in sports shoes, wrist pads and knee pads.

5. The principle of increasing 10% shall be followed, and the frequency, intensity and duration of 10% shall not be increased within one week, step by step.

6. Keep the balance between aerobic exercise and anaerobic exercise. At the same time, take part in some strength and flexibility exercises to prevent injuries.

7. Your body needs time to recover and exercise without hurting it.

8. Don't have an empty stomach before exercise, and drink enough water before, during and after exercise.

9. Participate in different trainings such as cross-training and exercise different muscle groups.

10, adjust the amount of exercise in time according to your body. If it is a certain part of the exercise, you can consider reducing the amount of exercise or stopping.

What sports injuries will be caused by aerobics competition?

Common diseases in general aerobic exercise include: muscle ligament strain, joint sprain, mental fatigue, exercise fatigue, gravity shock, angina pectoris, stroke, exercise-induced abdominal pain, plantar fasciitis and nerve tingling, seed osteitis, tendon, calf myalgia, semilunar valve disease, arthritis, mucositis, lumbar muscle strain, cervical spondylosis, tibial periostitis and so on.

The main causes of general injuries are shoes, the ground, daily problems and overuse of muscles. The solution is to adjust muscles, flexibility and strength to prevent injuries. Under the guidance of experienced fitness, novices should do low-intensity exercise first and step by step. Do exercises at home to determine the difficulty of the video, whether there are warm-up activities, whether there are fast and intense exercises, etc. Some stretching exercises can prevent muscle strain. Generally, one side should be stretched 10 second to keep your heart rate at aerobic heart rate =(220- age) *80%. Drink water before, during and after exercise to prevent dehydration, dizziness, muscle fatigue and pain, cramps, etc. Underestimate the importance of relaxation, which can remove lactic acid and adrenaline without worsening the blood condition. Generally speaking, the safer way is to exercise about twice a week, and slowly to five times a week at most. According to your physical condition, you should stop exercising if you feel pain. If you don't exercise and try to skip the pain stage, your pain will change from chronic to permanent. If the pain lasts for 24 hours, please call a doctor immediately.

The usual treatments for serious injuries are: 1) Stop, 2) Cold compress, 3) Use bandage, 4) Raise the injured part, and 5) Go to the hospital a few days later, which has no effect. Chronic injury: different from serious injury. See a doctor to determine the cause of the injury.