Three steps to doing aerobics
Aerobic exercise is a kind of rhythmic exercise. It strengthens the cardiopulmonary function and exercises large muscle groups through continuous exercise.
Aerobic exercises are mainly divided into two categories: high impact and low impact.
High-impact aerobics is a traditional type of aerobics. It often involves jumping on one or two feet. It consumes a lot of energy and is good for cardio exercises.
However, some people and beginners who rarely exercise and are overweight may not accept it because of excessive exercise and excessive stimulation of the heart and lungs.
Low-impact movements are milder, but because of continuous exercise for 15-30 minutes, maintaining the intensity of the exercise can provide enough stimulation to exercise the cardio.
However, remind you to pay attention to the following three major things to practice aerobics: 1.
At the beginning of the step-by-step process, you should take steps to allow your body and lower limbs sufficient time to adjust.
Don’t do it too long at the beginning, 10 minutes is better.
Before walking around, it is important to do warm-up and proper contraction exercises, especially moderate compression of the lower limbs.
When it is cold, warm up for a long time and wear more clothes.
Measure your pulse rate per minute before and after walking and record it for reference.
After long-term exercise, cardiopulmonary endurance will increase, heart rate will decrease, and heartbeat will return to normal faster after exercise.
Beginners are recommended two or three times a week, every other day is appropriate.
Then you can increase the number of times until you feel the right amount. Never force it.
Hygiene and health After aerobics, you should change your sweaty clothes in time to avoid getting cold, especially after exercising in the air-conditioned room.
Those who often do aerobic exercises should pay attention to their feet and often fall toenails.
It is fatal to sweat in hot weather. It is easy for bacteria to breed in the toe seam, so you should keep your feet dry.
Appropriate clothing for aerobics should be fitted with sweat-fitting aerobics, and do not wear ordinary leather shoes barefoot.
Fitness shoes should have thicker pads to reduce the shock caused by the impact of the foot on the ground.
The shoe body should not be too soft, and a half-height barrel can be used to protect foot replacement.