Surprise! .Aerobic exercise can also jump out of trouble.

<P> Both a popular exercise, then why there is the problem? .And what in the aerobics course notes it? .</ P> <P> choose the right dress </ P> <P> hop aerobics preparation is very important venue for dance aerobics to avoid strong, not smooth. .Aerobics wear appropriate clothing and when the shoes. .Do not wear them hard bottom shoes or ballet shoes worn thin over the bottom of shoes, the best is good elasticity, can be breathable, light weight, the size of suitable sports shoes. .</ P> <P> clothing can choose to absorb sweat, breathable and flexible clothing to complete a variety of actions, T-shirt, camisole, T-shirt, stretch pants and trousers are a good choice. .Socks are breathable cotton is best to socks, do not select the actual non-absorbent feels smooth nylon stockings. .</ P> <P> improper exercise can lead to knee injuries </ P> <P> dance aerobics in the process, a single action should not be too much repetition, so as to avoid over-stimulation of the same joint. .At the same time to master control over the muscles, try not to have done the tonic flexion or hyperextension stretch, bend over straight through joints are easy to damage. .</ P> <P> In addition, overweight or insufficient muscle strength, aerobics, also likely to cause impact on the joints too strong, resulting in the movement of the knee injury. .Also in the relaxed enough before jumping aerobics, inadequate or incomplete warm-up, in the Aerobics Fitness Tips to master the process is not correct, the basic action is not correct, such as Tayao, hump, etc. These conditions can cause knee injury. .Once symptoms appear, should be suspended movement, consult a professional coach. .</ P> <CENTER> </ CENTER> <CENTER> even if you say "I am fit 'next days'", but also to prevent the possible future unexpected ailments. .</ CENTER> <P> moderate aerobic fitness to hold </ P> <P> dance aerobics so many times per week suitable for it? .Generally appropriate to do two to three times per week of aerobic exercise training, this is a safe exercise frequency, time of each exercise should be controlled within 1 to 2 hours. .If the reduced-fat diet for the purpose of the week five times more significant effect. .</ P> <P> change movement is not easy, the body needs to be a process to adapt to change. .Lian Duan most critical thing is to persist, the most taboo is anxious or halfway. .Aerobics are a signal to pay attention to the body, according to their specific circumstances, appropriate increase in frequency and duration of exercise, overtraining but counterproductive. .</ P> <P> So how do you know whether its appropriate in the training process it? .The most scientific method is based on heart rate intensity. .The intensity of exercise should be the maximum heart rate between 55% to 90%. .</ P> <P> another tip, the movement can still be able to speak freely as a standard to assess the amount of exercise is appropriate. .If the movement difficulty speaking, it shows strength of some large, need to be adjusted, and if the feeling of breathing difficulty, to explain the exercise intensity is too large and needs to be adjusted immediately, reducing the exercise intensity. .</ P> <P> aerobics warm-up and relaxation are important content </ P> <P> Aerobics warm-up before you pay attention to sports, aerobics after the relaxation exercise, which is an important aerobics class .content. .</ P> <P> warm-up exercise can speed up blood circulation, speed up heart rate, prompting the body into the state of motion from the normal posture. .If the body is not ready to suddenly enter a state of motion, is bound to cause adverse reactions or even injury. .</ P> <P> without attention to relax after a hot bath in the movement to hurry away with the practice is wrong. .Suddenly stop exercising, because the blood is still stored in the muscles, there is no return to the heart, prone to fainting phenomenon. .In addition to promoting blood flow back to the heart to restore normal cardiac status, the full relaxation but also to avoid the phenomenon of muscle soreness, stretch the muscles, so that the body recovered quickly. .</ P> <P align=right> (internship Editor: HUANG Xian-Yan) </ P> <P align=center> Click here for more exciting content </ P>.