Present Speaker: Prof. Shen Yanying, Deputy Dean of Beijing Chaoyang Hospital
Aerobics is an aerobics that features "aerobic exercise." It is a physical exercise that allows you to exercise your body for more than 12 minutes. For example, nowadays, many students do the inter-classroom exercises on campus and the inter-jobs carried out by office workers, so long as they insist on doing good health for everyone.
The aerobics, which combines club aerobics and modern pop dance, occupies an important position in everyone's exercise life. Professor Shen Yanying said that the advantage of aerobic exercises is that they can "train the heart and lungs so that the cardiovascular system can more efficiently and quickly transfer oxygen to every part of the body." And aerobic exercises are more effective than other sports. Interestingness, action is also very simple, easy to learn, accompaniment music rhythm is clear, so there is a strong sense of physical and mental health and improve physical effectiveness. In addition, the aerobics aerobics is still a good social fashion while enhancing physical fitness. During the exercise, you can meet many like-minded friends. Everyone is doing aerobics together, keeping them happy and energetic. You can have a proud figure in the middle.
Professor Shen Yanying recommends that aerobic gymnasts should insist on participating about 3 times per week, and keep their heart rate from 60% to 85% of their maximum heart rate.
Aerobic exercise heart rate: (heart rate = 220-age) × (60% to 85%)
Aerobic exercise heart rate: (heart rate = 220-age) × 85% or more
Professor Shen Yanying reminded friends who plan to start practicing aerobics, and should pay attention to the following points:
First, step by step. When you first start practicing, you should take a walk so that all parts of the body, especially the lower extremities, are adequately adapted. Don't just do it for a long time. Take 10 minutes. Before you move, you should also do some stretching exercises to fully warm up. Proper stretching of the lower extremities is very important. You should also measure and record your own pulse data per minute before and after walking. After a long time of exercise, your cardio-pulmonary endurance will increase. The heart rate will decrease. It is advisable for beginners to practice two or three times a week and every other day, and then increase the number of times until they feel appropriate. Never be stubborn.
Second, health and health. After practicing aerobics, you should change sweaty clothes in time, especially after exercising in an air-conditioned room. People who regularly practice aerobic exercises should pay attention to their feet at any time, often trim their toenails, enter hot summer weather and sweat more, and sweat stays in the toe joints to allow bacteria to grow. Therefore, keep your feet dry.
Third, proper clothing. When you are doing aerobics, you should choose an aerobics suit that fits well with perspiration. Do not wear plain leather shoes barefoot. Professional fitness shoes have thicker pads to slow down the shock caused by foot and ground strikes. The body of the shoe should not be too soft. Semi-high can be selected to fully protect the ankle.
Fourth, due to the fact that women who practice aerobics are mostly women, we must specifically remind women of the following three points:
1. Choose sports bras with strong support ability when doing exercises;
2. Exercise during the menstrual period is possible, but pay attention not to exercise too much;
3. Women who had no exercise habit in the past should not start aerobics during pregnancy. Even women who have an aerobic exercise base need to consult a doctor during pregnancy to determine whether to continue aerobic exercise.
They are modern styles that match well with any house . Super cute and bohemian style , they change ordinary into an elegant look and bring you joy for sure . Cotton plant hanger instructions , such a homie touch to your house ! Hanging plant holders are versatile , such as space saver and home decor .
Air Plant Holder,Macrame Plant Hanger,Macrame Plant Holder,Cotton Plant Holder
Shandong Guyi Crafts Co.,Ltd , https://www.sddoorcurtains.com