What are the precautions for aerobic exercise?

Speaking of exercise, in modern life most people exercise for the purpose of losing weight. The most popular exercise is aerobic exercise, such as swimming, yoga, skipping rope and other exercises. Although these are good for physical health, problems will still arise if you don’t understand the precautions when doing warm-up exercises. So, what are the precautions for aerobic exercise?

1. Warm up (also known as preparation)

Warming up generally refers to using low-intensity aerobic fitness to get your body into better shape, slowly raising your body temperature, increasing your heart rate, and making your breathing faster and more even. Blood circulates faster, so that oxygen and nutrients are delivered to the heart and muscles, preparing you for exercise. An important sign that the purpose of warm-up has been achieved is that the body begins to sweat slightly. 5 to 10 minutes of warm-up time is enough. When it’s cold, take longer to warm up and wear more clothes.

In order to save time, many people go directly into high-intensity aerobic training without warming up. If this is the case, since the cardiovascular system and lungs are not yet in good condition, the body temperature is relatively low, and the muscle flexibility is poor, it is easy to cause injury. In addition, you will feel better and exercise longer if you warm up before exercising. In other words, if you exercise without warming up, you will get tired more easily.

2. Relax

Relaxation has the same effect as warm-up. During exercise, blood circulation speeds up and the amount of blood increases, especially in the limbs. If you stop exercising immediately, blood will accumulate in your lower limbs and put extra burden on your heart. In severe cases, it can affect blood supply to the brain and even cause dizziness and lightheadedness. Therefore, after achieving the goal of exercise, you should relax for 5 to 10 minutes, that is, gradually reduce the intensity of exercise and slowly return to a quiet state.

What should I pay attention to when doing aerobic fitness?

Women should pay attention to the following points

1. Wear a bra when exercising, preferably one with stronger support.

2. During menstruation, the amount of exercise should not be too much.

3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have a foundation in aerobics training need to consult a doctor during this period to decide whether to continue aerobics training.

Editor's reminder:

After fitness exercise, change sweaty clothes in time to avoid catching cold, especially in an air-conditioned room. After exercise, you should do some stretching exercises before showering. People who do aerobics regularly should pay attention to their feet and trim their toenails frequently. Broken toenails can pierce the skin and cause toe inflammation. When exercising in hot weather, you sweat a lot, and the sweat remaining between your toes can easily allow bacteria to grow, so you should always keep the skin on your feet dry. If you get blisters on your feet, don't burst them.

There is no harm in understanding the precautions of aerobic exercise in detail. Especially in winter, there are many precautions to pay attention to, so as to prevent your body from feeling uncomfortable during or after exercise, and to better achieve the effect of fitness.