What do you need to prepare for home aerobics?

The main purpose of aerobics is to increase lung capacity, promote the metabolic function of red blood cells, improve endurance and reduce body fat content. Some people are reluctant to go to the gym, partly because they don't have time, and partly because they feel it is unnecessary. So I choose to do aerobics in front of the TV or computer at home. It is not okay to do aerobics at home without necessary protective measures. But do you know what you need to prepare to do aerobics at home?

mat. Just like practicing yoga, it is best to have a mat when doing aerobics. This mat is larger than a yoga mat and just as thick. If you find this inconvenient, you can also use tatami mats for children to play with, and just connect several pieces together.

Sports flat shoes or cotton socks. When doing aerobics, because the amount of exercise is large, our feet need to move a lot, so at this time, we need to prepare a pair of breathable, soft sports shoes, preferably with air cushions on the heels. This will prevent foot injuries when doing aerobics. If you don't want to wear shoes, you can also wear thick socks.

Pants. When doing aerobics, the requirements for pants are not so obvious, but based on my personal experience over the years, it is best to wear more fitted or loose pants in winter, and in summer, you can wear shorts. In this way, when doing aerobics, you will not only be comfortable but also beautiful.

Jacket. As for the tops for aerobics, generally speaking, you can just wear a tight-fitting T-shirt that you usually wear. But remember, it’s best to choose breathable, cotton is best. After all, you will sweat when exercising, so it is recommended to wear cotton shorts. Tight-fitting clothes are used to avoid being loose and getting tangled because the upper body moves more frequently.

towel. It's best to hang a towel around your neck when doing aerobics. In this way, if you sweat a lot during the dance, or if the sweat blurs your eyes, you can wipe the sweat with a towel. Towels are a must have. When doing aerobics, you cannot stop because you are dizzy with sweat, otherwise the movements will not be continuous and the effect will not be good.

Comprehensive aerobic exercises can maximize the enthusiasm of fitness enthusiasts. Each exercise should be kept for about 15 minutes, and other types of exercises can also be changed according to the needs of fitness enthusiasts. During exercise, keep your heart rate at the maximum heart rate (60% to 80%) so that the proportion of fat consumed will increase.

The advantage of aerobics is that it exercises the heart and lungs, enabling the cardiovascular system to transfer oxygen to every part of the body more effectively and quickly. Moreover, aerobics is more interesting than other sports. The movements are simple and easy to learn. The music has a clear rhythm and is more effective in pleasing the body and mind and enhancing physical health.

In addition to improving physical fitness, aerobics can also become a social fashion. Participants can not only make friends with like-minded people, but also keep themselves in good spirits, full of energy and in good shape through exercise.

At the beginning, you should walk at a pace to give your body and lower limbs enough time to adapt. Don't do it for too long at the beginning, 10 minutes is appropriate.

Before walking, it is important to warm up and do proper stretching exercises, especially moderate stretching of the lower limbs. When it’s cold, take longer to warm up and wear more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After a long period of exercise, your cardiorespiratory endurance will increase, your heart rate will decrease, and your heart rate will return to normal faster after exercise.

After doing aerobics, everyone should change sweaty clothes in time to avoid catching a cold, especially those who exercise in an air-conditioned room. They should do some stretching exercises before taking a shower. Those who do aerobics regularly should pay attention to their feet and cut their toenails regularly. When exercising in hot weather, you sweat a lot, and the sweat remaining between your toes can easily allow bacteria to grow. If you are just starting to learn, don’t force yourself; two or three times a week is enough.