Benefits of aerobics
Aerobics training aims to increase lung capacity, promote the oxygen metabolism function of the body's blood red blood cells, and comprehensively improve the trainer's body endurance at the same time, to reduce body fat content. And comprehensive aerobics can maximize the mobilization of the enthusiasm of the fitness practitioners, each movement to maintain about 15 minutes, but also according to the needs of the fitness practitioners to replace the other types of exercises. The heart rate during exercise is kept at the maximum heart rate (60% to 80%), so that the proportion of fat consumption will increase.
The advantage of aerobics is that it can exercise the heart and lungs, so that the cardiovascular system can be more effective, fast oxygen transfer to every part of the body. And aerobics is more fun than other sports, the action is also simple, easy to learn, the music rhythm is distinctive, there is a strong pleasure of the body and mind and enhance the effectiveness of physical and mental health.
In addition to fitness gymnastics can enhance physical fitness, can also become a social fashion. Participants can not only meet like-minded friends, but also through exercise to keep the spirit of relaxation, energetic, with a proud body.
Aerobics 'precautions'
Gradual
At the beginning, the pace should be taken to walk around, so that the body and lower limbs have sufficient time to adapt. Don't do it for too long at first, 10 minutes is appropriate.
Before walking at pace, it is important to warm up and do appropriate stretching exercises, especially moderate stretching of the lower limbs. When it's cold, warm up for a longer period of time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After a long workout, cardiorespiratory endurance increases, heart rate decreases, and the heart rate returns to normal faster after exercise.
Beginners to two or three times a week, every other day is appropriate. Then you can appropriately increase the number of times until you feel the right amount, never force.
Hygiene and health
Aerobics exercise, to replace sweaty clothes in a timely manner to avoid catching a cold, especially in the air-conditioned room should do some stretching exercise after the exercise and then shower.
Frequently do aerobics people, to pay attention to their feet, often trimming toenails. The sweat is more sweaty on hot days, and it's easy for bacteria to grow in the cracks of your toes.
Appropriate clothing
When doing aerobics, you should wear a fit and sweat aerobics clothing, do not barefoot wearing ordinary shoes. Fitness shoes should have thicker pads to slow down the foot and ground impact caused by shock. Shoes should not be too soft, can be used half high tube type, to protect the ankle.
Women need to pay attention to
(1), when doing exercises to wear a good bra, to support the stronger for good.
(2), gymnastics during menstruation, the amount of exercise should not be too large.
(3), no exercise habits of women, should not start doing gymnastics during pregnancy. Even women with a foundation in aerobics training need to consult a doctor during this period to decide whether to continue aerobics training.