Traditional Culture Encyclopedia - Traditional festivals - Classification of aerobics
Classification of aerobics
Classification of aerobics
Aerobics is a rhythmic exercise. It not only strengthens the cardiorespiratory function through a long period of time (more than 15 minutes) of continuous exercise, but also exercises the large muscle groups. In addition to enhancing physical fitness, calisthenics also makes it a social fashion. Participants can not only meet like-minded friends, but also through exercise to keep the spirit of relaxation, energetic, have a proud body, as well as health and beauty.
Types of Aerobics
Aerobics is divided into two main categories: high impact and low impact.
First, high-impact aerobics
High-impact aerobics is a traditional type of aerobics, often doing single- or double-legged jumps, energy consumption. Cardiovascular exercise effect is also good. But for some people who usually rarely exercise and overweight people and in the beginning of the learning stage, may be too much exercise and excessive stimulation of the heart and lungs can not accept. In addition, too much jumping makes the lower limbs and the ground excessive impact, easy to cause lower limb joints and spine injury.
Two, low-impact gymnastics
The concept of low-impact gymnastics movement is due to the development of the impact of the injury. The impact of the injury caused by the development of the so-called low-impact, mainly by deleting the feet at the same time off the ground jumping action, replaced by other rhythmic and feet do not leave the ground at the same time of the gym action, such as the low kick, step, left and right rotating, before and after the lunge action, and so on. Even if there is a jumping kicking action, not more than 4 times in a row. As a result of reducing the activity of the lower limb muscle groups, the upper limb activity should be increased accordingly, and even strengthen the trunk muscle activity, so as to make up for the lack of exercise.
Low-impact aerobics has replaced high-impact aerobics because it reduces the chances of injury for the exerciser. Although the low-impact movements are more moderate, they provide enough stimulation for cardiorespiratory exercise because the exercise is sustained for 15 to 30 minutes and therefore maintains the intensity of the exercise (60% to 80% of the maximum heart rate).
Keywords: jump aerobics notes
A, step by step
At the beginning, the pace should be taken to walk around, so that the body and the lower limbs have sufficient time to adapt. Don't do it for too long at first, 10 minutes is appropriate. Before the pace walking, do warm-up and appropriate stretching exercise, especially the lower limbs of the moderate stretching is very important. When it is cold, the warm-up time should be longer, and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After a long period of exercise, cardiorespiratory endurance will increase, heart rate will decrease, and heart rate will return to normal faster after exercise. Beginners to two or three times a week, every other day is appropriate. Then you can appropriately increase the number of times until you feel the right amount of time, absolutely do not force.
Second, women should pay attention to the following points
1. To do gymnastics to wear a good bra, to support the strong as well.
2. Doing exercises during menstruation, the amount of exercise should not be too large.
3. No exercise habits of women, should not start doing gymnastics during pregnancy. Even if you have a foundation in aerobics training, you need to consult a doctor during this period to decide whether to continue aerobics training.
Third, health and wellness
Aerobics exercise, to change the sweat wet clothes in a timely manner, to avoid catching a cold, especially in the air-conditioned room. After exercise should do some stretching exercise and then shower. Often do aerobics people, to pay attention to their feet, often trimming toenails, broken toenails will break the skin, so that the toes inflammation. Hot days exercise sweating more, sweat left in the toe crevice is easy to let bacteria grow, so should always keep the feet dry skin. When you have blisters on your feet, you should not break them.
Four, appropriate clothing
When doing gymnastics, should wear a fit through the sweat of the gym, to barefoot wearing ordinary shoes. Gymnastics should have thicker pads to slow down the foot and ground impact caused by shock. Shoes should not be too soft, can be used semi-high tube style, in order to strengthen the ankle.
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