What are the basics of aerobics?

Even if you want to shape your body through aerobics, you should lay a foundation. If you have never done any exercise before, suddenly doing aerobics will make your body unable to withstand the intensity of the exercise. In particular, you cannot do some running or skipping rope exercises, because these exercises are more tiring, and aerobics is not a very intense exercise, but it requires long-term persistence.

When it comes to fitness, everyone knows that they need to exercise. Some people cannot persist in tiring aerobic exercises such as running and skipping rope, so some people prefer aerobics.

However, fitness is a long-term sport, and the mentality of quick success and instant benefits is unreasonable. Below, Ping An Health Network Fitness Channel explains the four basic principles of aerobics for you, so that health-loving friends can exercise safely!

Step by step

At the beginning, the amount of exercise should not be too much. Instead, you should increase the intensity gradually, step by step. And each movement should not be maintained for too long, about 10 minutes is appropriate.

Before walking, it is important to warm up and do appropriate stretching exercises, especially moderate stretching of the lower limbs. When it’s cold, take longer to warm up and wear more clothes.

For beginners, it is best to do it two or three times a week, every other day. Then you can increase the number of times appropriately until you feel it is appropriate. Don't force yourself. Remember, more haste, less speed.

Aerobics is the most traditional fitness exercise and the most basic and significant aerobic exercise for people to keep fit and lose weight. It has simple and basic movements, a strong sense of rhythm and high intensity.

Suitable people: Because of its high exercise intensity, it is more suitable for people who want to lose weight and people under 40 years old.

Note: (1) At the beginning, do warm-up and appropriate stretching exercises, and pay attention to controlling your heart rate.

(2) During training, you can drink water in moderation, in small amounts each time.

(3) Pay attention to the bounce of the knee joints, breathe evenly, and do not hold your breath.

In addition, many friends believe that high-intensity exercise will have a significant weight loss effect, but since it is impossible to maintain this intensity of training for a long time, stopping training will cause the weight that has been lost with great difficulty to rebound, and it is easy to form hard muscle blocks. Therefore, choosing aerobic exercises of medium to low intensity is the only way to effectively maintain the weight loss effect in the long term.

So when doing this exercise, we should pay special attention to replenishing some water appropriately, but when replenishing water, don't take in too much water at one time, otherwise it will cause damage to your stomach. You should take in a small amount of water each time and maintain this training intensity for a long time to achieve the effect of fitness.