Aerobic exercises, you know?

Aerobic exercise is a fitness center in the most common of a course of study is very like a sport.

But, you know why this campaign is called "aerobic", what is the main activity of the site?

Only fully understand the function of aerobic exercise can be a more effective use of it for exercise.

About aerobics doubts, answers for you today.

What is aerobic exercise?

Have yangcao (aerobics) with "aerobic exercise" exercises, the characteristics of the music accompaniment, to exercise the body fitness, but must be continuously moving time reached more than 12 minutes.

However, broadcast between drill drills, workers are not yangcao (aerobics), they only count calisthenics.

Broadcast between drill drills, worker training effect is far from having the effect of yangcao.

This type of aerobic exercise in addition primarily by oxygen in energy supply, but also the main muscle groups involved in the request body, exercise continuous sustained over an extended period of time (generally greater than 12 minutes), and is a rhythmic movement.

Regular aerobic exercise, people are more healthy heart, stroke output will become larger, the body of each part of oxygen supply then you do not need a lot of pulses.

An aerobic quality of the people, can participate in a long time for high-intensity aerobic exercise, exercise recovery is faster.

Efficacy: exercise for heart and lung function

Aerobic exercise can keep you in a relaxed mood of pleasure to burn fat, while the comprehensive aerobic exercises are usually combined with low-intensity, high intensity of the fighting has yangcao and yangcao content (20 minutes), a total of 60 minutes.

Has the aim to increase yangcao training, promoting the body's vital erythrocytes of oxygen metabolism, and improve training of physical endurance, reduces body fat content.

And integrated with yangcao can maximum fitness ' enthusiasm.

Each movement in 15 minutes or so, you can also replace the fitness needs of other exercises.

The heart rate during exercise at a maximum heart rate, so that the proportion of the consumption of fats will increase.

Aerobic exercise with the advantage that you can exercise heart, lung, and the cardiovascular system more effective, quick to bring oxygen to the body of each part.

And aerobic exercises more than other sports, action is also interesting, simple and easy to learn, a distinctive rhythm, have strong psychological and enhance the joy of healthy effect.

Categories: high-impact and low-impact

High impact aerobics is a traditional exercises, often do one foot or feet jump, energy consumption, cardiopulmonary exercise effect is better.

But on some seldom exercise and obesity, as well as the novice who may exercise too large and too much stimulation lead to heart and lungs to accept it.

In addition, too many jump makes excessive impact with the ground of lower limb, easily lead to lower extremity joints and spinal injuries.

Low impact aerobics for the concept is the result of impact damage caused by the development of the so-called low-impact, notably by deleting the feet at the same ground of jumping action, replaced by other rhythmic and feet off the ground without at the same time the exercise movements, such as the low kick, strode, rotation, motion, etc in bow step before and after.

Even jumping kick, nor for a continuous period of more than 4 times.

Due to reduced lower limb large muscles of the upper limb activities of activities, should be a corresponding increase of choreography, and even strengthen the activities of the trunk muscles to compensate for the lack of physical activity.

Although low-impact action more relaxation, but due to the continuous movement of 15 to 30 minutes, so it can keep the movement's strength, can provide a sufficient incentive to exercise heart and lungs.

Exercise considerations

1. practice progressive

Start do not be too long time to 10 minutes, should take steps to move the body and limbs have sufficient time to adapt.

Pace walk before warm up and appropriate stretching exercise, especially the lower stretch of moderation is important.

Cold weather, warm up longer and more clothes.

Walking pace, measuring yourself before and after every minute pulse count and record them for reference. After a long time to exercise, cardio-pulmonary stamina will increase, the heart rate slows, after exercise to restore normal heart beat faster.

Beginner to two or three times a week, every other day.

The number can then be appropriately increased until they feel right, never forced.

2. women should pay particular attention to

When women to exercise wear bra to support strong as well; menstrual period for exercise, exercise should not be too large; no exercise habits of women during pregnancy, it is not advisable to begin to do exercises.

Even with the female body building training base, during pregnancy also need to consult your doctor to decide whether to continue to exercise training.