What kind of exercise is best for aerobic and anaerobic confrontation?
Also known as aerobic metabolic exercise, it means that the human body fully supplies oxygen, and the body mainly supplies energy by oxygen consumption and oxidation. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. It is characterized by low intensity and long duration of exercise, which can enhance and improve cardiopulmonary function, prevent osteoporosis and mental state, and consume body fat. It is the basic method of fitness exercise. Covering brisk walking, swimming and playing Tai Ji Chuan, doing fitness dance, doing rhythmic exercises and other more soothing sports.
In the process of exercise, due to strenuous exercise, the oxygen needed in exercise can not meet the needs of the body. At this time, anaerobic glycolysis will be used to deal with insufficient energy supply, and excessive lactic acid will be produced in the body, leading to muscle fatigue and even muscle and joint pain. It is characterized by high intensity and short duration. It belongs to intense competitive sports and is not often used for fitness. It covers more intense sports such as running, weightlifting, throwing, high jump, long jump, tug-of-war and muscle strength training.
Three reasons for choosing aerobic.
First of all, less exercise is the first choice to improve health. As the saying goes, "Life lies in exercise". Aerobic exercise can make people inhale several times more oxygen than usual, promote tissue metabolism, make the body full of nutrition, and enhance muscle strength, endurance and body immunity. At the same time, the large muscle group keeps doing rhythmic and rhythmic exercise, which not only improves the muscles, but also drives the human circulatory system to strengthen its operation, which can obviously improve the nutrition and lipid metabolism of the heart, thus enhancing the cardiopulmonary function and gaining cardiopulmonary endurance, which is beneficial to health.
Secondly, aerobic exercise for a long time, there is fat, shaping a beautiful figure. Various aerobic exercises need to consume calories and burn body fat. The longer you exercise, the more fat you burn, which can reduce the percentage of body fat. At the same time, in the process of exercise, muscles have been well developed, and the flexibility of the body has been well enhanced, and finally the purpose of losing weight and shaping has been achieved.
Finally, it is to relieve mental stress. Aerobic exercise is a positive way of mood regulation, which transfers and regulates the excitability of nervous system, relieves mental stress and plays a role in balancing mental and psychological state.
aerobic
1, before aerobic exercise, it is best to eat some food one hour in advance, even warm up, do some stretching exercises, move joint ligaments, and stretch limbs and back muscles. These are warm-up activities, and then gradually enter a state of moderate intensity exercise. Don't rush to do strenuous exercise to avoid cramps and other accidents.
2. In aerobic exercise, we should pay attention to the buffering of movements and the coordination of breathing, and don't exercise excessively to make the body get better exercise. Don't rush to rest after exercise. You need to do some stretching exercises to gradually relax your body.
3, people with myocardial infarction or chronic, should first effectively control myocardial ischemia and. After the situation is stable, the doctor will evaluate the situation and then make an appropriate exercise plan. Aerobic exercise should start after blood pressure is completely controlled. In addition, don't do aerobic exercise when you have a fever. 4, pay attention to diet. In the daily diet, the scientific proportion of various nutrients should be: carbohydrate accounts for 50-%, protein accounts for 20%, refined fat accounts for 25-, and the water required by human body is about 2000 ml per day. During exercise, it is best to pay attention to properly replenish some water every 15-20 minutes.
Aerobic Latin is the best slimming.
In the fiery gym, passionate Latin dance met aerobics and ignited "aerobic Latin". The original monotonous fitness exercise has become * * * *, full of fun, and excess calories and fat are "danced". Such wonderful aerobic exercise is especially recommended to you who are fashionable and enthusiastic.
Aerobic Latin dance ≠ Latin dance
Modern people like innovation, and the simple traditional fitness exercise can't meet their needs more and more, so Latin dance elements are added to aerobic exercise to make it meet the scientific intensity standards. This mixed way has created "aerobic Latin dance".
Aerobic Latin dance still adopts the traditional Latin dance pace, mainly cha cha. It not only calisthenics many dance movements, but also exercises them repeatedly or in combination through aerobic calisthenics. At the same time, it retains the health and boldness of Latin, omits some difficult movements and tends to be a sport. Aerobic Latin dance doesn't require much action details, as long as it can keep up with the rhythm. Do not emphasize the basic steps, emphasize energy consumption, pursue body lines, and pay attention to the activities of hips, waist, chest and shoulder joints, especially suitable for young people and people with excessive waist and hip circumference.
Release yourself in music
When dancing aerobic Latin dance, you'd better choose Latin music that can bring you a comfortable and hearty feeling. With the cheerful Latin music, breathing with the rhythm of the music, your desire to beat will be aroused immediately, and the traditional bondage will be thrown aside. You can't help but release energy, burn fat and relax with music.
Aerobic Latin dance does not need 100% correctness, but needs 100% emotional input. The more Latin feelings are brought into full play, the more emotions can be released in music. This kind of enthusiasm, freedom and rhythm is a kind of enjoyment for stressed urbanites. Since 1960s, many researchers have studied the physiological and psychological effects of sports dance. On average, for each Latin dance, the waist twists 160- 180 times, and the highest heart rate of women can reach 197 times, and that of men can reach 2 10 times per minute. The energy metabolism is above 8.5, which is equivalent to an athlete's calorie consumption, which is greater than tennis and badminton, so that you can bid farewell to fat quietly in a happy dance.
Perfect details, healthy dancing.
When learning aerobic Latin dance, in order to better reflect the beauty of Latin, it is best to choose clothes that make people look slender. Pants can choose tight-fitting open-crotch pants, and low-waist pants have a good effect: in order to highlight hip movement. The coat can be relaxed, and the tight vest coat with big cuffs feels good. The choice of shoes with soft soles is the most important. Generally speaking, aerobic stretching is not very demanding on clothing, as long as it is comfortable to wear and convenient for activities.
In addition, if you feel breathless during dancing, please take a break before deciding whether to continue. If the following conditions occur, such as leg fatigue, local pain and discomfort, dizziness, tachycardia, etc. You can stop practicing. Pay attention to avoid twisting your waist too hard, depending on your feelings. Don't be too tense in your joints, and relax your shoulder joints when you step. General mobilization fitness is more effective.
Aerobics is characterized by aerobic exercise, that is, with the accompaniment of music, you can exercise your whole body. It must also be continuous exercise, lasting at least half an hour, involving large muscle groups all over the body. Aerobic exercise is a kind of gymnastics with appropriate exercise intensity, which is very important for the gradual enhancement of cardiopulmonary function and muscle strength. At the same time, it ensures aerobic breathing of nutrients and avoids the waste of "burning" in the human body. Long-term practice can also improve coordination ability. Traditionally, because of the lack of exercise intensity, recess exercise and recess exercise do not belong to the category of aerobic exercise, but can only be regarded as aerobics, which is far less beneficial to the body than aerobic exercise.
There are actually many kinds of aerobics. According to the big types, it can be divided into two types: high impact and low impact.
Impact is a traditional fitness exercise, which often jumps on one foot or both feet, consumes a lot of energy and has poor cardiopulmonary exercise effect. But for some people who rarely exercise and are overweight, as well as beginners, it may be because of excessive exercise and excessive * * *, which can't be accepted by the heart and lungs. 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 you step, jump and kick, you should do it for 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 the low-impact exercise is mild, due to the continuous exercise of 15-, it can maintain the exercise intensity and provide enough * * * to exercise the heart and lungs.
Tip: Moderate is better.
Principles to be followed in practicing aerobics. It is very important to warm up at first, and then do some proper stretching exercises, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. For beginners, two or three times a week, the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
Followed by health and health preservation. 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.
Friendly reminder to female friends, when doing aerobics during menstruation, the amount should not be too large.
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