Fitness exercises for beginners

The effects of aerobics have long been known to many people. It is for this reason that so many people like this fitness method very much. However, this fitness method is not suitable for everyone. If you want to know whether you are suitable for aerobics, you should first lay a foundation for your body. You can't learn aerobics blindly, especially some beginners who are just starting to learn should start from the most basic.

Competitive Aerobics

It is entertaining and has a certain degree of difficulty. It has a great role in promoting aerobics, but it is not very suitable for general fitness. my country first held the "Great Wall Cup" Aerobics Invitational Competition in Beijing in May 1987, which was very popular.

There are many styles of aerobics: general aerobics, jazz aerobics, step aerobics, combat aerobics, yoga aerobics, etc.

Aerobics can be classified into different categories according to different ages, exercise purposes, whether or not to use equipment, exercised parts, etc.

According to the age of exercise, it is divided into: children's aerobics, teenagers' aerobics, and middle-aged and elderly aerobics.

According to the purpose of exercise, it can be divided into: rehabilitation aerobics, health aerobics and bodybuilding aerobics.

Depending on whether it is done with bare hands or not, it can be divided into: bare-handed calisthenics and calisthenics with light equipment.

According to the exercise parts, it is divided into local fitness exercises: neck, chest, waist, legs, arms, legs, buttocks, etc.

Aerobics

1 to 5 minutes of work breaks, radio exercises, etc. cannot be called aerobics. Aerobics that are truly effective in fitness usually refer to "aerobics".

Characteristics of aerobics: Exercisers generally participate in exercise about 3 times a week. Each exercise is required to last more than 12 minutes and be continuous aerobics exercises. The exerciser's heart rate should be maintained at around 60% to 85% of his maximum heart rate.

Aerobic exercise heart rate: (heart rate = 220-age) × (60%-85%), anaerobic exercise heart rate: (heart rate = 220-age) × 85% or above.

Aerobics course structure: warm-up (5'～10'), basic part (15'～30'), strength or mat work (10'～15'), relaxation and stretching (5'～10').

The aerobics that are suitable for beginners are naturally aerobics. The movements of this type of aerobics are relatively simple and easy to learn, and can be done anywhere. Your muscles will not feel sore during the process. However, you must learn to do warm-up exercises. Many people do not do warm-up exercises at the beginning of exercise.