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.
What are the skills of aerobic exercise?
Aerobic exercise is a kind of gymnastics with appropriate exercise intensity, which is very suitable for the gradual enhancement of cardiopulmonary function and muscle strength, while ensuring aerobic breathing of nutrients and avoiding? Burning? Waste.
Aerobic exercise depends not only on oxygen supply, but also on the participation of major muscle groups in the whole body. The exercise lasts for a long time and has rhythm. Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly.
Through regular aerobic exercise, people's heart will be healthier, the stroke output will be greater, and oxygen supply to all parts of the body does not need a lot of pulses. A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time.
Is there aerobics (aerobic exercise)? Aerobic exercise? Characteristic aerobics, that is, with the accompaniment of music, can exercise the whole body. It must also be continuous exercise for at least 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.
Matters needing attention in aerobic exercise
Health and health
After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms.
People who often do aerobics should pay attention to their feet and often trim their toenails. Exercise sweats a lot in hot days, and it is easy to breed bacteria when sweat stays on your toes.
brick by brick
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.
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.
Precautions for aerobic exercise:
1, aerobics should pay attention to the control of time.
The longer you dance, the better. Especially friends who just started aerobic exercise, should choose the right time according to their actual physical condition. Generally speaking, the best time to do aerobic exercise is afternoon. On this hot day, the sun recedes and personal spiritual vitality begins to rise. Aerobics is the easiest way to lose weight.
2, aerobics should pay attention to choose the way that suits you.
Some calisthenics exercise a lot, which is more suitable for people who exercise for a long time. Different goals should be pursued, so should the choice of aerobics types. For example, yoga can also be divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; There are women's aerobics and men's aerobics; According to the practice methods, it can be divided into unarmed aerobics and light equipment or special equipment aerobics, such as fitness ball aerobics; According to local training, there are also neck aerobics, abdominal aerobics and leg aerobics. The choice of these calisthenics should be based on everyone's situation and their own practice purpose.
3, aerobics should pay attention to the collocation of clothes.
Wear light clothes and pay attention to protect them. Aerobics should choose elastic sportswear, so there is no sense of restraint. Cotton-padded jacket is sweat-absorbent and suitable for sports. Some people like to wear plastic tights for exercise in order to lose weight. In fact, helping them lose weight is very limited. Plastic tights can make people sweat a lot during exercise, but the lost weight is easy to rebound. Therefore, it is very important to wear appropriate clothes to do aerobics.
4, aerobics should pay attention to the adjustment of breathing.
Aerobic exercise can make every cell of the whole person active, and correct breathing can speed up metabolism and help to lose weight. Therefore, you must listen to the coach's guidance and adjust your breathing to continue aerobic. This is a key to aerobics.
5. Beginners can slow down the pace of exercise.
Full exercise rhythm reduces exercise intensity, and gradually speeds up the pace after adaptation. Because the average heart rate of normal adults is about 75 beats/minute when they are quiet, the heart rate will exceed 100 beats/minute when they exercise slightly. A 26-year-old person, her maximum heart rate is 220-26= 194 beats/min. Therefore, 120 ~ 150 times/min is indeed a medium-low strength. This intensity of exercise can be carried out for a long time without feeling very laborious.
6, appropriate water supplement
Aerobics is a big exercise to lose weight. Adjusting the breathing frequency can avoid dyspnea. When doing every movement, we must be careful and focused, try our best to achieve perfect posture, and be familiar with every movement in constant practice. In addition, there will be a lot of perspiration during aerobic process, which will easily cause water shortage in the body. Preparing a bottle of mineral water to replenish water for the body in time can also avoid slowing metabolism. Before finishing the exercise, you should slow down and let your body gradually return to a stable state.
7. Choose the right music rhythm
There are many kinds of aerobics, through which we can not only lose weight, but also have great fun. Generally, we are exposed to: aerobics, step exercise, boxing and so on. And we can choose according to our own preferences. Aerobics to lose weight is accompanied by a regular and continuous rhythm. Beginners should choose music with moderate rhythm, because it is easier to enhance the coordination of the body and get satisfaction and pleasure.
If we choose music with a strong sense of rhythm from the beginning, we are likely to feel depressed because we can't keep up with the pace of action. Even if we can keep up with every movement, it will easily lead to problems such as overload exercise and muscle strain. When the body is too tired, the metabolism will slow down, which is not conducive to losing weight.