Aerobics is a sport that integrates gymnastics, music, and dance to pursue human health and beauty. Therefore, aerobics has various social and cultural functions such as sports, dance, music, and aesthetic education. It is an important tool for controlling middle-aged people. It is a good fitness program to gain weight quickly in the future. Here I would like to share with you some relevant knowledge about aerobics, I hope it will be helpful to you.

Recommended introductory aerobics tutorials

1. Zheng Duoyan’s aerobics

Zheng Duoyan has produced many series of aerobics. ***The same point is that "the action is simple and suitable for beginners to get started." The duration of each set is basically controlled at about 40 minutes. The difficulty coefficient is the lowest for beginners. You need a fitness mat, a pair of dumbbells (mineral water bottles can be used instead), and a yoga ball (optional).

2. Pump it up

Pump it up is more intense than Zheng Duoyan’s series and combines dance music with a strong sense of rhythm. From 2004 to 2012, an aerobics film was released every year. It lasts close to 1 hour and is definitely a hearty experience. You need a gym mat.

3. Slim in 6

Silm in 6 was created by Debbie Siebers, a famous female coach of Beachbody. This is a relatively low-intensity course. Silm in 6 is very suitable as a An introductory course for bodybuilders, it is the best choice for overweight people to lose weight. The entire course has only 5 videos, ranging from 20 minutes to 1 hour, and the total course plan is six weeks. You need a fitness mat, a pair of dumbbells (mineral water bottles can be used instead) or elastic bands. Elastic bands are recommended for easy portability.

4. Insanity 60

Insanity 60 Day Total Body Workout (crazy 60-day fitness) is a set of body-sculpting and fat-reducing aerobics that continues to be popular in the United States. It is a famous fitness coach Produced by Shaun T. Insanity*** has 14 episodes, each about 40 minutes long. The 63-day fitness plan does not require any equipment and can be practiced by both men and women. Insanity aerobics mainly uses interval training methods and gradually increases the intensity of exercise. You need a fitness mat and a pair of elastic sneakers.

5. Insanity Max 30

Insanity max 30 is a new product of the famous fitness coach Shaun T. It is an enhanced version of insanity. In Max, the range of movements is smaller, but the frequency of movements is Enhanced, just 30 minutes of energy deficiency will greatly increase the consumption of the heart and lungs. Fast, precise, and powerful are my understanding of max. You need a pair of internally stable, shock-absorbing, non-slip sneakers, a glass of water, a towel, and a high-density fitness mat, which is enough.

6. p90x

P90X is suitable for those who are already fit and want to further strengthen their body. In other words, people who want to lose weight quickly will not get the results they want from this fitness plan. It is better to do more aerobics, control your diet, and consume more calories than you absorb every day. This is a recognized and effective way to lose weight.

7. t25

T25-Focus is the work of the famous fitness coach Shaun T. It is a short and efficient period training with 14 weeks and 3 intensity levels. The content covers: Oxygen, strength, cardiopulmonary, HIIT, stretching? The training content is different every day. It only takes 29 minutes a day, 5 days a week. It is very suitable for office workers and students. You need a fitness mat, a pair of dumbbells (mineral water bottles can be used instead) or elastic bands. Elastic bands are recommended for easy portability.

Precautions for aerobics

Preparatory activities. Sufficient preparatory activities can increase the temperature of joints, ligaments, and muscles, increase body flexibility, and increase the excitement of the nervous system and heart rate. blood vessel activity levels, thus preventing the occurrence of sports injuries.

Reasonably arrange the exercise plan. Exercisers should arrange the time, intensity, and number of exercise groups of aerobics according to their own physical fitness. People with chronic diseases should exercise under the guidance of doctors. Patients with cardiovascular diseases should reduce strenuous exercise and avoid rapid head rotation and sudden movements. It is best to stop aerobics when suffering from a severe cold.

Exercise two hours after eating. Generally, you can do aerobics exercise two hours after eating. Because the stomach is full of food after eating, exercising immediately will affect digestion and easily cause symptoms such as abdominal pain and nausea. Moreover, you should eat easy-to-digest food before exercise, and rest for 30 minutes before eating after exercise.

Exercising on an empty stomach is not advisable. If you exercise on an empty stomach for a long time, it will lead to rapid weight loss, damage to organ function, and diseases, which will affect your health.