1, step by step: Before formal aerobic exercise, warm up and do some stretching exercises properly, especially for lower limbs. When the weather is cold, the warm-up time should be extended appropriately, and at the same time, you should wear more clothes to avoid catching cold. Beginners can practice two or three times a week or once every other day. As the body gradually adapts to the intensity of exercise, the number of times can be increased appropriately until it feels right. Remember, never force yourself. At the beginning of aerobics, don't do too much exercise, but gradually increase the range of exercise. The duration of each action should not be too long, about 10 minutes.
2. Choose the right clothes: Like other sports, aerobics has certain requirements for clothes. Pants can be tight-fitting and slit, or low-waisted, to highlight the curvy beauty of crotch movements. It is best to wear a loose sweaty T-shirt, or a tight vest inside and a cuff top outside. Shoes should be soft and comfortable.
3, pay attention to health: often practice aerobic exercise, pay special attention to your feet, often trim your toenails, don't let your toenails pierce the skin. Always keep your feet dry. Be careful not to burst the blisters on your feet. Change into dry clothes in time after exercise to avoid catching cold. If you are in an air-conditioned room, you should do some stretching exercises properly after exercise to avoid getting wet.
4. Exercise cautiously in special period: Women should wear a supportive bra when practicing aerobics, preferably a sports bra. It is best not to do exercise during menstruation. If you must do it, don't exercise too much.
Benefits of aerobic fitness:
1, lose weight and shape: Aerobic aerobics can increase people's vital capacity and promote the oxygen metabolism function of red blood cells in the body. This not only improves the endurance of practitioners, but also achieves the purpose of burning fat to lose weight.
2. Exercise cardiopulmonary function: In addition to losing weight, the biggest advantage of aerobics is that it can exercise the cardiopulmonary function of the practitioner.
3. Improve social skills: Aerobic exercise can lose weight and exercise cardiopulmonary function, and it is also a very fashionable social exercise.