Key points:
● Step by step: Step by step method should be adopted at the beginning, so that the body and lower limbs have sufficient 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.
● Pay attention to hygiene and health: After aerobic exercise, change sweaty clothes in time to avoid catching a 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.
● Appropriate clothing: When doing aerobics, you should wear fitness 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.
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.
Aerobic exercise is a brand-new aerobic exercise that combines club standard aerobics with modern popular dance, which can make you burn fat happily in a quite relaxed state. 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 heart rate at the maximum heart rate (60% ~ 80%) 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.
Aerobics can not only enhance physical fitness, but also become a social fashion. Participants can not only meet like-minded friends, but also keep relaxed, energetic and have an impressive figure through exercise.