What is aerobic exercise?
Aerobics is also what we often call “aerobics” and “aerobics”, it is a kind of aerobic exercise. The characteristics of the exercise are a medium- and low-intensity, whole-body exercise that lasts for a certain period of time.
Carrying out aerobic exercises, first of all, the exercise effect on the cardiopulmonary function is very good, and the effect of reducing fat and losing weight is also very good.
At the same time, it is also a “beautiful” exercise, avoiding the boringness of other aerobic exercises such as running and cycling, making the exercise process full of fun.
Aerobics is different from other aerobic exercises, the biggest feature is that the movements are beautiful, the changes are varied, and the exercises are unique to the body’s coordination.
Why do aerobic exercises achieve better weight loss results?
Obesity not only makes you lose your slender curves, but more importantly, it can cause a variety of diseases and greatly endanger our health. Therefore, weight loss and weight control have always been a topic of great concern to people, and there are many ways to lose weight: dieting, taking weight loss pills, liposuction, weight loss equipment, etc. We will not mention whether these weight loss methods are effective or not. The side effects are obvious.
For example, the principle of action of weight-loss drugs is to affect the nerve center, thereby reducing appetite or hindering the absorption of heat from the gastrointestinal tract to achieve the effect of reducing fat, which often causes great harm to your body.
Another example: dieting to lose weight is a simple way to lose weight that many people are using, but people who lose weight through diet will rebound quickly, lose weight, lose luster, and lose skin.
And exercise to lose fat can not only bring you a slim figure, more importantly, but it can also make you have a healthy body and a happy mood.
Fat reduction can be achieved in two ways: one is to control fat intake, which does not mean dieting, but a scientific and reasonable diet; the other is to increase the consumption of body fat, in order to speed up the consumption of body fat, It is necessary to rely on aerobic exercise to make full use of oxygen to burn fat in our body, and only aerobic exercise can effectively reduce the excess fat in the body.
Aerobic exercise is a kind of aerobic exercise. Anaerobic exercise class usually lasts 45 to 60 minutes. The exercise intensity is always maintained at a medium intensity. Therefore, in addition to the effects of exercising, improving health, and strengthening physical fitness, it is also effective in reducing fat It also has a special effect on improving body shape and posture.
Compared with other aerobic exercises such as fast walking, jogging, cycling, swimming, etc., it is more lively, not boring, and not boring. It can also improve the coordination of the body and enhance the sense of rhythm. Under the accompaniment of dynamic music, dancing aerobic exercises of various and different styles, before you know it, fat will say goodbye to you.
How many aerobic exercises should be done a week to ensure a good exercise effect?
It is recommended that you do aerobic exercises at least 1 to 3 times a week. If you have enough time, you can arrange some muscle exercises after the aerobics is over to further improve your muscle quality and better your body shape.
Maintaining this exercise frequency can keep your basal metabolic rate at a good level, but it should be noted that this data is for the purpose of maintaining health. If you need to lose fat, 5 times a week can be more immediate.
It’s not that the more the number of times the better, you should appropriately increase the number and time of exercises according to your own specific situation, absolutely not over-training, it will be counterproductive.
You should always pay attention to the changes in your body, and flexibly increase or decrease the intensity and frequency of exercise according to your physical health to ensure good exercise results.
In an aerobics class, how to scientifically master exercise intensity?
Aerobic exercise belongs to the category of aerobic exercise. In order to achieve the best fitness and fat reduction effect, it must be stimulated with appropriate exercise intensity to be effective. The excessive stimulus will not only fail to keep fit, but will be harmful; too little stimulus will not cause adaptive changes in the body, and the ideal exercise effect will not be achieved.
Therefore, in order to be effective and healthy, you must learn to be smarter, first figure out what kind of exercise intensity is the most appropriate, and learn how to control exercise intensity. Let us first learn to count our heartbeats!
Heart rate monitoring is a method that can accurately and effectively monitor exercise intensity. It will tell you how to practice hard to get the results you want.
The American University of Sports Medicine recommends that an adult with an average fitness level should exercise intensity between 55% and 90% of the maximum heart rate, and the general index is 70%), or 50% to 85% (HEART RATE RESERVE ZONE) ). However, a person with a very low level of fitness can still benefit from a training intensity as low as 40% to 50% of the maximum heart rate.
Below we will introduce two calculation methods for heart rate monitoring:
MAX HEART RATE ZONE This is the most commonly used calculation method. The first thing we need to know is our maximum heart rate, that is, the limited heart rate during exercise. The following formula can be used to get the maximum heart rate and maximum heart rate (times/min)=220/age.
For example, a 40-year-old practitioner’s maximum heart rate should be 220/40=180 beats/min. The optimal heart rate range for fitness should be in the range of 55% to 90% of the maximum heart rate. As for the 40-year-old practitioner just now, his optimal heart rate should be between 180×55% and 180×90%. That is: between 99 times/minute and 162 times/minute. When you do aerobic exercises, your heart rate should be within this range.
The HEART RATE RESERVE ZONE method is more complicated to calculate. In addition to knowing the maximum heart rate, you also need to know the resting heart rate. precise).
Heart rate at rest can accurately reflect the strength of a person’s cardiopulmonary function.
Therefore, this method is more accurate by adding individual differences. Example: A 50-year-old man has a resting heart rate of 70 beats/min, and his maximum heart rate is 220/50=170 beats/min.
We first get his heart rate reserve 170/70=100×50%~100×85%, 50~85 his best heart rate range is (50+70)~(85+70)=120~155, namely: 120 Times/minute~155 times/minute.
After understanding the relationship between exercise intensity and heart rate, how should we flexibly adjust our exercise intensity during aerobic exercises?
First of all, we need to understand the intensity and difficulty level of various aerobic exercises, and then make a reasonable choice according to our needs and actual conditions.
For example, the elementary aerobics class is suitable for beginners and students with poor health;
Intermediate courses are suitable for students who have a certain training foundation, good physical coordination, and good health; advanced courses are suitable for participants with good physical fitness, good coordination, and high technical level.
The characteristics of various aerobic exercises, we will give you a detailed introduction later.
Secondly, in the same class, you can also adjust the exercise intensity yourself, because the exercise intensity is related to the amplitude and strength of your movements.
In other words, when the exercise intensity is too small and you need to increase the amount of exercise, you can increase the intensity of the exercise, increase the range of the exercise, and make the heart rate reach the effective range of fitness and fat loss.
When you feel tired, your heart rate is too fast, your heart rate exceeds the range of aerobic fitness, or you feel unwell, you can also reduce the amplitude and intensity of your movements and make some adjustments. Having mastered the above two points, you can happily engage in aerobic exercises and exercise scientifically and effectively.
In the process of aerobics, it is a bit inconvenient to use the heart rate monitor to grasp the exercise intensity. Is there an easier way?
Of course, there is, because the characteristic of aerobic exercise requires us to exercise uninterruptedly and maintain a stable and effective aerobic heart rate.
