How to choose an aerobics course?
If you don’t know which aerobics course to choose, I suggest that everyone try it out first, or observe the class situation of other people, and then choose the aerobics course that suits you according to your own preferences.
However, no matter what kind of aerobics class, you must learn from the most basic elementary class. Through a period of exercise, the physical condition and coordination can be improved to a certain extent, and then you can participate in the intermediate and advanced classes. This will not only make your exercise effect have a gradual process, but also effectively prevent the appearance of sports injuries.
In addition, you should also consider choosing a course that suits you according to your age, physical condition, fitness level, and other actual conditions.
Generally speaking, water aerobics, elementary aerobics, elementary step aerobics, Pilates, and fitness ball aerobics are all very safe courses, suitable for the needs of most people, and you can choose with confidence;
The intensity of Latin aerobics, intermediate aerobics, and intermediate step aerobics will be slightly greater, and you need to be more cautious in the choice of courses;
Advanced aerobics, kickboxing, power cycling, etc. are all aerobics courses with the highest intensity. These courses require you to have a certain training foundation, so you must be cautious when participating in such courses and do not let yourself be overly fatigued. , Or barely exerting force to cause sports injury.
Why pay attention to the warm-up part before aerobics?
Most exercisers tend to overlook the warm-up part. They often join in a hurry after the beginning of an aerobics class. They miss the warm-up part and ignore the importance of warm-up exercises.
In fact, the warm-up part is a very important part of an aerobics class. At the entrance of some large fitness centers, there will be such a reminder: “Please do not enter the aerobics room after 5 minutes of the course.” This sentence is Just to remind friends who participated in aerobics, you have missed the previous warm-up part, and it is not advisable to practice with the coach at this time.
We all know that our physical state during exercise is different from usual, such as joint movement frequency increases, heart rate increases, blood flow accelerates, breathing deepens, and so on.
If the human body suddenly enters the state of exercise without preparation, it will inevitably cause some adverse reactions. The important function of warming up is to prepare your body and mind for exercise so that you can gradually move from a quiet state to exercise. Ready for the upcoming strenuous exercise.
Its main functions are
1. Reduce the viscosity of muscles, joints, and ligaments to prevent injuries.
2. Gradually speed up blood circulation and increase blood flow to muscles.
3. Gradually increase the heart rate from a quiet state to the target heart rate range, and enhance the load capacity of the heart.
4. Gradually increase the gas exchange capacity of the lungs to adapt to the increased oxygen consumption and avoid anaerobic metabolism.
5. Improve the innervation function of the central nerve of the movement to the muscles.
6. Concentrate and prepare mentally before practice.
How to warm up for aerobics class?
The time for warm-up exercise is generally 10~15% of the whole class, which is directly affected by factors such as weather, temperature, age, physical condition, and training level.
When the weather is cold, the blood circulation of the human body is slow, the muscles, joints, and ligaments are stiff, and the activity time is longer. Older people have stiffer joints, muscles, and ligaments, and require longer warm-up times.
The warm-up exercise of the aerobics class is divided into two important parts. The first is to perform aerobic exercises with simple movements, slow rhythms, and low intensity to heat the body, so as to improve the excitability of the central nervous system and strengthen the activity ability of various organs and systems.
In this part of the exercise, we should pay attention to the combination of actions that should be simpler, mainly based on the movement of the whole body, but also to avoid the action of extending the arm to the height of the heart, followed by fully moving the joints and ligaments.
This part of the exercise is not only to fully move the joints and ligaments of the whole body, but the most important point is to carry out targeted stretching exercises, such as warm-up for combat aerobics should pay more attention to the extension and stretching of the shoulders, elbows, and legs, Latin aerobics warm-up should pay attention to the waist and abdomen stretching, hip-hop warm-up should focus on the warm-up of the knee joint and so on.
One more thing to note is that it varies from person to person. If you have been injured before, then you should pay special attention to the areas where you have been injured, whether there is any activity in place, and spend a little more time on preparations for these areas.
Why do you have to do relaxation exercises after aerobics?
This is often seen in the gym. Some practitioners have just finished aerobics. In order to hurry, they give up the last part of the tidying exercise with the coach and leave the gym in a hurry.
In the hearts of most practitioners, they believe that the aerobic exercise has been completed, and the relaxation part is not important at all. Take a hot bath and take a break.
As everyone knows that relaxation exercise is very necessary, it is by no means dispensable. Failure to perform proper relaxation exercises can easily cause physical discomfort and lead to injury.
Generally speaking, relaxation exercises are divided into three parts: finishing and recovery, stretching, and relaxation.
The main task of organizing the recovery part is to gradually reduce the range of exercise so that the heart rate slowly drops;
The main work of the stretching part is to stretch the muscles and improve flexibility;
The purpose of the relaxation part is to gradually relax the tense nerves. The following benefits can be gained through relaxation exercises.
If you exercise for a long time without tidying up and stop exercising suddenly, the blood will still accumulate in the muscles, which may cause people to faint.
Relaxation exercise can help blood flow back to the heart faster and promote the heart to return to a normal working state.
Relaxation exercise can help eliminate the product of metabolism (lactic acid) and avoid the appearance of muscle soreness.
Help relax muscles. If the muscles are always in a tense state, it will reduce the elasticity of the muscles, affect the improvement of muscle strength, and easily lead to muscle strain.
Relaxation exercise can also make the nervous system and other internal organs gradually return to a normal state from a tense working state, so that people’s moods slowly calm down, thereby promoting the faster recovery of the entire body.
Performing flexibility exercises in the relaxation phase has a better effect, can improve flexibility more effectively, and has the effect of stretching muscles.
How to perform relaxation exercises in an aerobics class?
Knowing so many benefits of relaxation exercises, we should pay more attention to it and complete it seriously. The time required for the relaxation part accounts for 10-20% of the entire class, which should be slightly longer than the time required for warm-up.
Relaxation exercises can be divided into three stages
1. In the adjustment phase, we can put it after aerobic exercises and before muscle conditioning, and do some simple pace exercises to make the heart rate slowly drop to a normal level.
2. In the stretching exercise stage, focus on the muscles that are used most in aerobics classes. In addition, it is very safe and effective to arrange flexibility exercises at this time.
3. In the relaxation phase, with breathing and listening to soft music, your body and mind will completely restore calm.
Why do stretching and flexibility exercises in the warm-up and relaxation part?
Flexibility refers to the range of motion of the joints. Good flexibility can make our movements more smooth, relaxed, and coordinated. Flexibility is restricted by the structure of bones and joints, the elasticity of ligaments and tendons that span joints, the elasticity of muscle fibers and myofascial membranes, and the elasticity of the skin.
Many injuries are caused by the poor flexibility of the muscles during exercise. In the process of aerobics, many of the movements in the aerobics are larger. When the range of motion of the muscles and joints is poor, it will cause them Excessive stretching during movement can cause muscle strain. Improving our flexibility will bring us considerable benefits.
