What should I pay attention to in aerobic exercise? Aerobics is a popular sport and an effective exercise method, which can make people feel happy. So what should you pay attention to in aerobic exercise?

What should we pay attention to in aerobics? 1 Warm-up activities, Mu Bai Medicine

Adequate warm-up activities can increase the temperature of joints, ligaments and muscles, increase the flexibility of the body, improve the excitement of the nervous system and the level of cardiovascular activity, thus preventing sports injuries.

Reasonable arrangement of exercise plan

Exercisers should arrange the time, intensity and number of exercise groups of aerobics according to their own physique. Patients with chronic diseases should exercise under the guidance of doctors, patients with cardiovascular diseases should reduce strenuous exercise to avoid rapid head rotation and sudden movement, and it is best to stop aerobic exercise when suffering from a bad cold.

Timely replenishment of water

In the process of exercise, we should pay attention to replenish water in time to ensure good health and normal body. The best way to replenish water is to drink more and keep the balance of water in the body at any time.

Exercise two hours after meals.

Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise.

It is not advisable to exercise on an empty stomach.

If you exercise on an empty stomach for a long time, it will lead to a sharp decline in weight, impaired organ function, and cause diseases and health problems.

Clothing selection during exercise

It is best to choose elastic, pure cotton, soft and comfortable clothes. After every exercise, wash clothes in time and keep them dry. Shoes should not only be the right size, but also be padded and have certain elasticity and flexibility. Never wear high heels and platform shoes.

What should you pay attention to in aerobic exercise? 2 Matters needing attention in aerobic exercise

First, friends who do aerobics in the early days should pay attention to the choice of aerobics. I personally recommend that you can do basic aerobics advocated by the state. This kind of aerobics is very simple and suitable for friends who have never exercised. It's more suitable for you to start doing this kind of aerobics.

Second, doing aerobics is not an effective weight loss exercise in a short time. In fact, any exercise to lose weight needs perseverance, so when doing aerobics, you must make a long-term determination.

Third, everyone should choose a good time period for aerobic exercise. Personally, I suggest that you can choose from 4 pm to 8 pm every day, because this time period is most suitable for exercise, and it is also the time when your body is most energetic and easy to exercise.

Fourth, when doing aerobics, everyone should have a very peaceful mind. Generally, it takes at least half an hour to do calisthenics, and we should stick to it every day, so the first week is more difficult, and it will get better gradually in the future.

Fifth, before doing aerobics, we should do some warm-up exercises, for example, we should move our hand joints, detail joints and our waist joints to avoid being injured when doing aerobics, especially in winter.

Matters needing attention in aerobics.

1, when dancing aerobics, you should first decide the intensity of aerobics practice according to your own physique and endurance. Learn to control the speed and intensity of aerobics movements, especially after fast-paced movements. At this time, we need to do some finishing actions in time, which can play a soothing role and help us adjust our heartbeat and breathing. In fact, the best state is to sweat a little and feel a little tired, so the effect is better. However, with the improvement of the level of aerobics, our physique is also strengthening. At this time, the intensity of exercise and the total amount of exercise can be increased.

2, aerobics as a continuous and regular exercise, the main purpose is to keep fit and strengthen the heart, so the correct aerobics can make people refreshed and happy, at the same time, it can also promote the health of the brain and improve the response ability of the human body, but we should also master the rhythm when dancing aerobics, and choose the most suitable aerobics rhythm according to our physical conditions, so as to exercise, otherwise the overload exercise with too fast rhythm will only lead to the reduction of human immune function, which will be harmful to our health.

3. To prepare clothes for aerobics, professional aerobics clothes and sports shoes are necessary. Before doing aerobics, you should do warm-up exercises, especially pay attention to protecting your joints, and at the same time keep a happy mood. In the process of doing aerobics, it is necessary to keep concentration and correct posture, so as to ensure the good effect of aerobics practice.

What are the precautions for aerobic exercise?

1, 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.

2. Hygiene and health

After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.

People who often do aerobics should pay attention to their feet and often trim their toenails. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry.

Step 3: Suitable clothes

When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.

4. Women should pay attention to the following points.

(1) Wear a bra when doing exercises, especially those with strong support.

(2) menstrual exercise, the amount of exercise should not be too large.

(3) Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.