Matters needing attention in aerobic exercise: clothing selection during exercise

1. clothing: it is best to choose elastic, pure cotton, soft and comfortable clothing to facilitate the completion of the action. After each exercise, wash clothes in time and keep them dry.

2. Shoes: Shoes should not be just sports shoes with appropriate size, looseness and softness, certain elasticity and good air permeability. The tightness of shoelaces should be appropriate, too tight will affect the feet. Blood circulation, too loose will affect exercise. Keep your shoes clean and dry. Socks should be pure cotton. Don't wear nylon stockings or stockings to do aerobics. 3. Hairstyles and decorations When doing aerobics, it is best not to let your hair hang freely, so as not to block your sight; Do not wear watches, bracelets, necklaces, wigs, etc. , so as not to damage the skin or lose it.

Adequate warm-up exercise

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 muscle strain or joint sprain. Generally, the warm-up exercise of aerobics is mainly stretching and pulling, and the exercise load should not be too large to avoid jumping.

The length of warm-up and the amount of activity depend on the weather. Warm-up exercise time can be shorter in hot weather and longer in cold weather. The time of warm-up exercise is generally controlled at about 20% of the total exercise time, and it is appropriate for the body to feel hot and sweat slightly.

Exercise environment

If you exercise indoors, keep the light bright, well ventilated, maintain a certain temperature and humidity, and the ground must be flat and clean. If you exercise outdoors, you'd better choose a place with more green plants, no pollution and low noise, which is not suitable for cement floor.

Step by step, persevere

The enhancement of physique is a process from quantitative change to qualitative change. The improvement of personal exercise ability and the function of internal organs are formed through repeated adjustment of exercise, which is a long-term process. Aerobics can achieve the effects of strengthening the body, shaping the body and losing weight healthily. To achieve good exercise effect, exercisers should first have confidence and perseverance, through long-term accumulation and persistence in exercise, and abide by sustainable exercise methods and the principle of step by step. Don't be impatient, give up halfway.

Grasp flexibly and adjust in time.

When doing aerobics, exercisers should arrange the time, intensity and number of groups of aerobics according to their own physique. When the physical condition is not good, the functional level of the body will drop greatly, and the amount of exercise should be adjusted accordingly. 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.

Be sure to do relaxation exercises.

Relaxation is an indispensable part of aerobics, but many exercisers often think it is dispensable. Relaxation exercise can be the rapid return of venous blood to the heart, so that the heart can quickly return to normal working condition; Relaxation exercise can also accelerate the elimination of lactic acid and avoid muscle congestion and stiffness. If you don't pay attention to relaxation after exercise, the contractility and elasticity of muscles will gradually decrease, which will lead to the improvement of muscle strength and eventually hinder muscle growth. So aerobic exercise must be relaxed.