First, the preparation before aerobics exercise
A good beginning is half the battle, and adequate preparation is the premise of a good beginning. For college students who have just started aerobics exercise, it is very necessary to make full preparations before starting exercise, which is the key to keep exercising. Only in this way can we ensure the effect, safety and pleasure of exercise.
(A) to understand their own health status, clear the contraindications to exercise.
Most college students think that their bodies are very healthy and they can do any form of physical exercise. But before preparing for long-term exercise, it is very important to know your physical health and adaptability to exercise. Sports medicine experts warned people in their suggestions on pre-exercise health assessment that they should have a comprehensive physical function test (including ECG test during exercise). Experts also specially reminded: people under the age of 35, if in good health, can not do pre-exercise tests; However, those who resume exercise after injury, resume fitness after a long interruption, and make important changes to the exercise plan still need to be tested before exercise.
In addition, exercisers must be clear about the contraindications of exercise, and they are not allowed to participate in any exercise under any of the following circumstances: 1. Acute disease with elevated body temperature; 2. Acute stage of various visceral diseases (heart, lung, kidney, liver, gastrointestinal diseases, etc.). ); 3. Diseases with bleeding tendency, such as tuberculosis with repeated hemoptysis, will soon lead to gastrointestinal bleeding; 4. Metastatic stage of malignant tumor.
(B) the preparation of aerobics sportswear
It is best to wear special aerobics clothes when taking part in aerobics. If you choose other clothes, try to choose pure cotton fabric, which is elastic, soft, breathable and hygroscopic. Also pay attention to the beautiful and generous clothes, the specifications fit, comfortable to wear and convenient to exercise. Don't wear sports clothes that are airtight, airtight and have poor water absorption.
(3) Preparation of sports shoes and socks
Aerobic exercise should choose sports travel shoes with appropriate size, softness, certain elasticity and breathability. Never wear high-heeled shoes, platform shoes and gymnastics shoes to do aerobics. There should be enough room for toes to stretch. You should wear cotton sports socks instead of nylon stockings. Wear socks comfortably when exercising. Too tight socks can embed toenails into muscles, and too loose socks may make feet blister. In order to avoid washing socks, it is not advisable for some students to wear shoes without socks during exercise, which is easy to wear their feet, and will also make shoes smell and wear excessively, causing unnecessary harm. Sports clothes, shoes and socks should be washed and dried frequently, and kept clean and dry, which is conducive to good health and exercise.
Second, scientifically grasp the exercise load.
The main purpose of college students' aerobics exercise is to keep fit, reduce fat and shape, and create good conditions for their future study, life and career choice. In order to achieve good exercise effect, it is necessary to add appropriate exercise load to the exercise. "The external load on the human body can cause changes in human function, making it better able to bear the extra load. This is the biological adaptation of the body to the training load. " "The body adapts to the appropriate load, but if the load is too small, it will not cause the necessary stress response of the body; But under the action of overload, there will be deterioration reaction, which is not only harmful to health, but also harmful to health. Therefore, before doing aerobics, you must first know what kind of intensity is suitable for your exercise load. Here are some common methods to determine the exercise load:
(1) pulse measurement method
1. Use the heart rate after exercise to evaluate the exercise load. Measure the pulse within 5 ~ 10 minutes after each aerobic exercise, and compare the measured heart rate with the quiet heart rate. If the measured heart rate is more than 6 times/minute higher than the quiet heart rate, it means that the body is not responding well. If there is no disease or other reasons, it means that the amount of exercise is too large and should be adjusted in time. If it is higher than 2 ~ 5 times/minute, it means that the amount of exercise is moderate; If you basically return to the quiet heart rate state, it means that the amount of exercise is small, and you should increase the amount of exercise appropriately, otherwise you will not be able to improve your physical fitness.
2. Use the maximum heart rate to determine the exercise load. For a college student with an average health level, the reasonable load intensity during exercise should be between 65% and 85% of the maximum heart rate. The maximum heart rate refers to the limit heart rate during exercise, and the calculation method is: maximum heart rate (beats/minute) = 220- age. For example, when a classmate is 20 years old, his maximum heart rate should be 220-20 = 200 beats/min, and the best heart rate during exercise should be between 200 × 65% and 200 × 85%, that is, between 130 beats/min and 170 beats/min.
(2) Use the feeling of exercise to determine the exercise load.
It is not convenient to measure heart rate regularly during exercise. Bong, a Swedish physiologist, has also designed a new method to determine the exercise load with the sense of exercise. This method takes RPE as the symbol of psychological load during exercise (see table 1). The self-feeling in this table is divided into 6 ~ 20 grades. Multiply the heart rate level of people who are close to the load at that time by RPE value 10. Many scholars have found through experiments that the correlation coefficient between RPE and heart rate is 0.80 ~ 0.90. You can refer to this scale when exercising.
(3) Talk test to determine the exercise load
A simpler and easier way is: in the process of aerobic exercise, the exercise load is the most moderate on the basis that the exerciser can speak freely. When the exerciser feels that it is difficult to speak, it means that the intensity is somewhat high, and it is necessary to pay attention to making appropriate adjustments according to his own situation. When the exerciser finds it difficult to breathe, it means that the exercise intensity is too high and needs to be adjusted immediately to reduce the exercise intensity.
Third, the time and frequency of aerobics exercise.
When doing aerobics, college students can arrange their time according to their study life. Exercise at least 1 ~ 3 times a week. If you need to lose fat, doing it five times a week will have unexpected results. The best exercise time is from 4 pm to 8 pm every day, because at this time, the physical strength is relatively strong, and the human body produces the highest heat and is in the best exercise state. The more times you exercise, the better. You should increase or decrease the amount of exercise flexibly according to your physical condition. Generally, people who participate in aerobics exercise in the primary stage can keep the exercise time at around 1 hour; After a period of exercise (1 ~ 2 months), I feel good, which can be increased to 1.5 ~ 2 hours.
Special reminder: if you exercise before meals, you should rest for more than 30 minutes before eating after exercise; If you exercise after meals, rest after meals 1 hour or more before exercising; If you choose to exercise at night, remember to finish your exercise 1.5 ~ 2 hours before going to bed, so as to avoid excessive excitement of exercise affecting your sleep and study the next day.
Fourthly, healthy water diversion during exercise.
When doing aerobic exercise, the body will generate a lot of heat, excrete more sweat, and lose a lot of water in the body, leading to an increase in body temperature, an increase in heart rate and a decrease in exercise ability. Therefore, timely and scientific hydration is an important aspect of aerobics.
The correct way to replenish water during exercise is to replenish 100 ~ 150ml of water every 20 ~ 30min. This can not only maintain the normal needs of the body, but also not increase the load on the heart and body. If you drink too much water at a time, it is very bad for your health. Because a large amount of water suddenly enters the body, it will dilute the blood, increase the blood flow, and increase the burden on the heart, which is unhealthy. In addition, a large amount of water stays in the stomach, which will make the water shake violently in the stomach when practicing various high-impact actions, which is easy to cause adverse symptoms such as vomiting.
It should also be noted that in general, 250 ~ 500ml of water can be pumped out 15 ~ 20min before exercise, so as to increase the water reserve in the body and avoid the adverse reactions caused by excessive intake of water during exercise. Don't wait until you are thirsty after exercise, but replenish water in a timely and planned way.
Fifth, the health problems of female college students doing aerobics.
(1) hairstyle and decoration
When doing aerobics, you should comb your hair and try not to spread it out, so as not to block your sight and hinder your exercise. In addition, try not to wear makeup during exercise, and keep your face clean and transparent, which is easy to sweat. You should also be careful not to wear watches, bracelets, necklaces, rings and other hard objects to avoid damage to the skin or loss.
(B) menstrual exercise hygiene
Most girls think that they should rest completely and do nothing during menstruation, but this is not the case. For healthy female college students, if their menstruation is normal and there is no obvious discomfort, they can exercise moderately. Aerobic exercise during menstrual period can adjust the imbalance of menstrual body, adjust mood, relax the body, distract attention and slow down bad symptoms. Be sure to pay attention to exercise, the amount of exercise should not be too large, the time should not be too long, and the stretching action should be small. Don't do splits and big kicks, avoid jumping and excessive padding, and also avoid cold and hot stimulation, and pay attention to keeping your lower abdomen warm.
Vi. indispensable links-warm-up exercise and relaxation exercise
(1) Warm-up exercises before exercise should be sufficient.
Most exercisers easily overlook the importance of warm-up exercise. In fact, the warm-up part is a very important part, which can make exercisers prepare for sports physically and psychologically, enter the sports state from the quiet state as soon as possible, and prepare for strenuous exercise. Proper warm-up exercise can warm the body, reduce the stickiness of muscles, joints and ligaments, increase muscle elasticity, increase the range of joint movement and prevent injuries.
Warm-up exercise is usually 10 ~ 15 minutes, including warm-up and stretching exercise. The first is the warm-up stage, which should focus on simple, relaxed, slow-paced and compound exercise, and all muscle groups should be active. Secondly, fully exercise the stretching exercise stage of all joints and ligaments. Such as calf, hamstring, waist, gluteal flexor, etc., special attention should be paid to a series of special stretching exercises to move these important parts.
(2) Do relaxation exercises.
Don't sit or lie down immediately after strenuous exercise, but do some relaxing, lively and gentle exercise to make the body gradually transition from a tense state of exercise to a relatively calm state. Relaxation exercise time 10 ~ 20 minutes, including finishing, recovery, stretching and relaxation. The recovery part should be put after aerobic exercise and before muscle conditioning, and do some simple pace exercises to slow down the heart rate. The stretching part focuses on stretching the most used muscles in aerobics, and flexibility exercises can also be arranged. In the relaxation part, you should listen to light music and cooperate with breathing to gradually relax the nervous nerves.
If you suddenly stop exercising after a long period of exercise and don't do relaxation exercise, a lot of blood will accumulate in your muscles, and the blood output of your heart will suddenly decrease, leading to dizziness. Relaxation exercise can help blood return to the heart quickly and promote the heart to return to normal working condition; Can help eliminate lactic acid and relieve muscle soreness.
Seven, prevention of common injuries in aerobics.
Aerobics is to complete a variety of high-intensity single or compound movements at a faster pace, with a high incidence of injuries, mostly closed soft tissue injuries. The common types of injury are muscle ligament strain, joint sprain, fatigue periostitis and epiphyseal injury. The vulnerable parts are thighs, knees and ankles.
Methods to prevent sports injuries in aerobics: first, strengthen self-monitoring, understand the knowledge of sports injuries, and know the preventive measures and treatment methods of sports injuries; Second, strengthen physical training, especially the training of vulnerable parts, arrange the exercise load reasonably and follow the principle of step by step; Third, correct incorrect sports techniques in time; Fourth, do warm-up exercises to make joint muscles fully active; Fifth, when the physical function is not good, we should appropriately reduce or adjust the amount and intensity of exercise.
Aerobics is a new sport in China, which has many functions such as fitness, bodybuilding, mental health, entertainment and disease prevention. Aerobics has been widely popularized in colleges and universities, and many college students regard aerobics as their long-term fitness activities. Aerobics exercise can enhance physical fitness, cultivate college students' elegant temperament, demeanor and tough will quality, and develop students' personality. Only by fully mastering the basic knowledge and special requirements of aerobics can we master aerobics techniques faster and better, establish a healthy, civilized and scientific lifestyle for college students and improve the quality of life.