What are the precautions for aerobic slimming? Aerobic slimming is a way for many people to lose weight. There are many movements and styles of aerobics, and different types of slimming effects are different. So what are the precautions for aerobic slimming?

What are the precautions for aerobic slimming? 1 First, arrange the exercise time and times reasonably.

Aerobics practice can be arranged in the morning, day or night according to one's work, study and living habits. Among them, 3 pm to 8 pm is the best time, because physical strength is relatively strong during this time, and exercise after work can also play a role in eliminating fatigue.

2-3 times a week, each time 1-2 hours. If you practice before meals, rest for half an hour before meals and rest for more than 1 hour after meals. Practice at night, two hours before going to bed, so as to avoid excessive excitement and falling asleep.

Second, pay attention to sports hygiene.

Warm-up activities should be carried out before doing aerobics to warm the body and improve the excitement of the nervous system. Because the human body needs to overcome the physiological inertia of internal organs from a quiet state to a moving state, and the beginning of movement should be gradually strengthened, so that blood circulation and gas exchange can be gradually improved; Metabolism can gradually flourish, making joints, muscles and ligaments more flexible and flexible, which can not only prevent injuries, but also prepare the body for functions.

After the exercise, you should do finishing activities, so that the blood flowing into the muscles can slowly flow back to the heart during the exercise, the body will gradually return to a calm state, and the tense muscles will be stretched and relaxed. Taking a hot bath after exercise can make the whole body feel comfortable, refreshed and more energetic.

Aerobics is based on aerobic exercise, which integrates group exercise, dance and music, and is deeply loved by teenagers. However, some details can not be ignored in order to achieve good results in aerobics.

In terms of dress, taking part in aerobics should be changed according to the change of seasons and the temperature of the practice environment. Generally, clothes with good cotton elasticity are suitable for sports. It is especially emphasized that sports shoes and socks with good elasticity and flexibility must be worn during sports, because aerobic exercise has a certain impact on the joints and arches of lower limbs. Wearing comfortable shoes and socks can play a protective role and avoid injury.

Before aerobic exercise. Warm-up exercises must be done.

When the weather is warm, the body is easy to move, and the warm-up exercise time can be shorter, and when it is cold, the activity time is slightly longer. Under normal circumstances, the time of warm-up exercise should be controlled at about 20% of the total exercise time, and it is appropriate for the body to feel hot.

When doing aerobics, we should arrange the exercise time and intensity reasonably according to our own physique and the endurance of exercise load. Reluctant exercise is not only not conducive to fitness, but will bring adverse effects to the body.

Relaxation exercise is an indispensable link in aerobics.

Relaxation exercise can make the heart quickly return to normal working state, promote the rapid recovery of the whole body, accelerate the elimination of lactic acid, and avoid muscle congestion and stiffness.

What are the precautions for aerobic slimming? 2. Preparatory activities, Mu Bai Medicine.

Adequate warm-up activities can increase the temperature of joints, ligaments and muscles, increase the flexibility of the body, improve the excitement of the nervous system and the level of cardiovascular activity, thus preventing sports injuries.

Reasonable arrangement of exercise plan

Exercisers should arrange the time, intensity and number of exercise groups of aerobics according to their own physique. Patients with chronic diseases should exercise under the guidance of doctors, patients with cardiovascular diseases should reduce strenuous exercise to avoid rapid head rotation and sudden movement, and it is best to stop aerobic exercise when suffering from a bad cold.

Timely replenishment of water

In the process of exercise, we should pay attention to replenish water in time to ensure good health and normal body. The best way to replenish water is to drink more and keep the balance of water in the body at any time.

Exercise two hours after meals.

Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise.

It is not advisable to exercise on an empty stomach.

If you exercise on an empty stomach for a long time, it will lead to a sharp decline in weight, impaired organ function, and cause diseases and health problems.

Clothing selection during exercise

It is best to choose elastic, pure cotton, soft and comfortable clothes. After every exercise, wash clothes in time and keep them dry. Shoes should not only be the right size, but also be padded and have certain elasticity and flexibility. Never wear high heels and platform shoes.

1. cleverly control the time of aerobics.

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, when the sun recedes in the afternoon and personal spiritual vitality begins to rise, aerobics is the easiest way to lose weight.

Choose the way that suits you.

Some calisthenics exercise a lot and are 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.

Wear relaxed and comfortable 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.

Adjust 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.