1. Fitness value of Aerobics
1.1. Strengthen the system and improve health
Often engaging in aerobics exercise will have a good impact on many organs and systems of the body. Taking part in aerobics exercise for a long time can thicken the myocardium, increase the volume of the heart cavity, and enhance the elasticity of blood vessels, so as to improve the function of the heart, make the heart beat favorable, increase the cardiac output, and improve the overall oxygen supply capacity.
1.2. Improve body shape and cultivate dignified posture
Body shape mainly refers to whether the proportion of all parts of the body is symmetrical and harmonious, and body shape mainly refers to whether the posture of the whole body and main parts is dignified and beautiful. As the saying goes, “stand like a pine, sit like a clock.”. If you do not pay attention to correct posture for a long time, it may affect the normal growth and development of some bones, resulting in bad posture such as spinal curvature and hunchback with chest.
2. The best time to do aerobics
2.1. Dance at 3 and 4 p.m
Generally, the best time to do aerobics is between 3 and 4 pm. On this hot day, when the sun recedes in the afternoon and the individual’s spiritual vitality begins to rise, aerobics is the easiest way to achieve the effect of weight loss.
2.2 dance about an hour after dinner
Because the hormone secretion is stronger at night, it is certainly easier to lose weight.
Tips: it is not recommended to jump in the morning. Aerobics is also a medium-intensity physical exercise. It is inevitable that you will spend too much energy at the beginning of the day and feel tired. In addition, if you can exercise moderately (about 15-20 minutes) and avoid the digestion time after eating, the rest of the time is OK.
3. What time is not suitable for Aerobics
3.1. Don’t do aerobics immediately after dinner
Jumping immediately after dinner will make blood flow to muscles and bones, affect digestion of the intestines and stomach, and the food in the intestines and stomach will shake with the movement, which will cause mechanical stimulation to the intestines and stomach. Therefore, skipping after meals can easily lead to stomach spasm, vomiting, appendicitis, etc., which is very harmful to the body.
3.2. Do not do aerobics before going to bed
Some people think that doing aerobics before going to bed makes it easy to fall asleep when your body is tired. In fact, this is not the case. Doing aerobics an hour and a half before going to bed will make nerve cells show a very strong excited state, which can not calm down in a short time, making people unable to sleep.
3.3. It is not suitable to do aerobics during pregnancy
It is not suitable for pregnant women to do sweating exercises, nor to do large-scale exercises. Besides, the intensity of aerobics is medium, and some of them are high. Therefore, it is not suitable for pregnant women to do aerobics. At this time, they should consult their doctors and follow their advice.
Aerobics for the elderly
1. Chest enlargement
In the standing state, bend your legs slightly, then lift your arms forward through your chest, straighten your legs, swing your arms to the side, lift your head, stop, and then bend your legs once. Your arms also bend flat and vibrate once.
2. Cross palm
The standing posture remains unchanged, with both hands drooping, palms crossing, palms facing the abdomen, and then arms outspread to the outside. The opening range is natural and suitable for you, and the speed is not fast. After opening the arms, immediately retract the arms, so that the palms return to crossing. The time is about 1 minute.
3. Draw a circle on both palms
The centers of the two palms are about 10cm away from each other, and keep this distance. The height of the two palms is flat with the belt. Keep the distance between the two palms unchanged, and then drive the upper arm to make a circle. First, draw a circle slightly to the left, 20 circles clockwise and 20 circles counterclockwise, then turn the body to the right, and continue to draw 20 circles clockwise and 20 circles counterclockwise as described above.
Precautions for Aerobics
1. Choose your own fitness exercise
Beginners, people without sports experience, patients with chronic diseases and middle-aged and old people should choose low-intensity aerobics, otherwise their bodies are easy to be injured because they can’t bear it. People with certain sports experience and strong physique can choose high-intensity aerobics.
2. Do aerobics at a moderate time
Do not dance aerobics for too long, generally about 20 minutes is the best. Otherwise, it is easy to damage the body due to excessive exercise.
3. Step by step
Beginners of aerobics can’t be too hasty. They need to take steps to make the body and lower limbs have enough time to adapt. Jumpers should exercise and adapt slowly from low intensity to high intensity.
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