Based on the characteristics of aerobics, this paper analyzes the benefits of aerobics to people's fitness from six aspects: weight loss, fitness, cardiovascular, shaping, self-defense and decompression, so that people can understand, practice and popularize aerobics.

Keywords: aerobic; Fighting practice; human health

Our common aerobics, because of its fast action and rich content, often makes some beginners find it difficult to learn. For beginners and people who lack sports experience, it will affect the exercise effect of exercisers. Aerobic boxing basically follows the most basic exercise form of human body. Simple movements, punching and kicking will make you feel relaxed and stress-free. Although the movements are simple, the combination of power and beauty makes it easy for beginners to follow and get exercise.

First, the fitness characteristics of aerobics

1, the scientific nature of aerobic boxing

Aerobic boxing follows the principle of aerobic exercise: there are three parts in exercise: preparation, foundation and relaxation, so it belongs to aerobic exercise. The scientific and reasonable arrangement of exercise load in exercise aims to make all parts of the body exercise on the basis of aerobic metabolism, and then consume energy and burn excess fat in the body, and finally achieve the goal of losing weight.

2. Adaptability of aerobic boxing.

Aerobic boxing is not affected by the outside world, and it can be well exercised at home, in the square and in the office. In addition, the action of aerobic boxing is relatively simple, and the action of punching and kicking is more intuitive. For exercisers, just do a good job of punching and kicking. Exercisers don't need to punch and kick as quickly and forcefully as in actual combat.

3. The safety of aerobic boxing.

The exercise load and rhythm of aerobic boxing are designed according to the basic structure of human movement, and the feasibility of exercisers is fully considered. The amount of exercise, intensity and times of exercise are all aerobic exercises based on the physical endurance of the exerciser and the principle of avoiding injury.

4. Aerobic boxing maintains aerobic metabolism.

The action design of aerobics is to ensure that the exerciser can keep fat in the school to the maximum extent during the exercise, thus accelerating metabolism and re-establishing a higher functional level of the human body. In aerobic exercise, the respiratory system, cardiovascular system, muscle system, circulatory system, digestive system, nervous system and musculoskeletal system can all be exercised, especially to eliminate excess fat in the body, which has a good effect on weight loss, health preservation and physical fitness.

5. Aerobic boxing entertainment.

Aerobic boxing is as entertaining as aerobic exercise. Accompanied by music with a strong sense of rhythm, the whole sports atmosphere is very strong through powerful punching and kicking, plus neat shouts.

Second, the musical characteristics of aerobics

Aerobic boxing music is relatively atmospheric, with strong sense of rhythm and fast music rhythm. There are some synthetic sounds with martial arts effects in the middle, which can set off the atmosphere and stimulate people's passion. The warm-up music is about 100- 130 beats/min, the basic music is about 120- 134 beats/min, and the relaxation music is about 95- 120 beats/min.

Third, the influence of aerobic boxing on human health.

1, aerobic boxing can promote the body to lose weight.

Aerobic boxing requires the practitioner to combine speed and strength perfectly, and the practitioner completes the action through quick action, quick and powerful swing and instantaneous explosive force. Doing boxing for an hour can consume 600K calories, which is twice as much as doing aerobic exercise.

2. Aerobic boxing can help exercisers keep healthy.

Boxing is mainly aerobic exercise and pays attention to the comprehensiveness of exercise. So as to comprehensively exercise the heart and lung function and sports quality of the practitioners. In addition, the large-scale movements in boxing practice can make muscle fibers pull repeatedly, thus increasing the flexibility and elasticity of the muscles of the practitioners; Flexible movements can also improve people's sensitive quality, and quick punching and kicking can also improve the coordination, agility, balance and physical endurance of the body, thus improving the overall health level of the human body.

3. Aerobic boxing can promote human cardiovascular health.

The design of music and dance movements in fighting practice can accelerate the excitability of sympathetic nervous system and promote the secretion of related glands, thus making the body reach an ideal state of tension; Adequate and moderate stimulation has a positive impact on the improvement of cardiovascular system and respiratory system, so that human functions can be improved as follows: lowering blood pressure, increasing total HDL cholesterol, enhancing aerobic exercise capacity, increasing heart capacity, increasing blood volume, increasing fat utilization, enhancing cardiopulmonary function and increasing vital capacity.

4. Aerobic boxing has the function of shaping the body.

Aerobic boxing is rich in boxing methods and leg types, which requires fast, accurate and explosive punching and kicking. So you can make the muscle lines of your body more obvious through exercise. In addition, punching and kicking. Aerobic boxing requires the abdomen to tighten its strength on the basis of certain control, which can enhance the strength of the waist and abdomen, beautify the curve of the waist and abdomen, and make you have a bodybuilding posture. Therefore, boxing has a rapid and significant fitness and plasticity effect.

5. The defensive function of aerobic boxing.

Aerobic boxing is a combination of offensive, defensive and practical actions in boxing, Muay Thai, Taekwondo, Sanshou, Taiji, and free fighting. In the process of practice, it is also assumed that there is an opponent standing in front of you, which can not only strengthen the body, but also have a defensive role that other aerobics do not have. Aerobic boxing requires the practitioner to punch forcefully and kick explosively in the process of practice, so it can also improve the speed and strength of muscle contraction.

6. Kicking boxing can relieve stress and promote physical and mental health.

Boxing requires exercisers to contract their abdominal muscles, shout loudly and punch and kick hard during the exercise. These are the best ways to vent emotions and reduce stress. Aerobic boxing requires active attack in the practice process, which can help practitioners eliminate inferiority complex and improve their self-confidence.

Boxing has a comprehensive influence on the body and mind of exercisers. Boxing combines aerobics, music, dance, boxing, taekwondo, Tai Chi and other forms to attract exercisers to actively participate in fitness. Practicing aerobic boxing can improve physical function, enhance self-confidence, relieve stress, cultivate the vitality and self-confidence of exercisers in daily work, and promote physical and mental health.

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