How to do aerobic exercise - 2, 3, 3,

Do you have regular aerobic exercise habits? Very good! This means you have good cardiopulmonary endurance, a healthy body, a vibrant and easy to maintain a happy mood, and most importantly, a suitable waist.

Hmm? Isn't it right? 　　If you do regular aerobic exercise but do not show the above benefits, you may have to review your menu contents carefully, because you may have made some mistakes without knowing it, reducing the intensity of exercise, or making the exercise method wrong, causing the results to decline! 　　In order not to let the sweat of hard work flow in vain, the time spent is useless. Now, you need to do a quick check through the 3-2 aerobic exercise to see if you have any bad habits that may affect your results.

1. Don’t start too fast

Before the body starts to exercise, the body temperature and metabolism are at a low level. Sudden rapid and intense activity may cause muscle injury or consume too much glucose, so that your aerobic engine will use up all the pre-fuel before it is turned on and feel fatigue early.

No matter Is it a road running or a treadmill? When you start, the pace is light and slow. After the body temperature rises and you sweat slightly, you can jog at normal speed. Using a flywheel or bicycle, you can warm up at low resistance and low speed in the first 5 minutes of departure. Both can effectively achieve warm-up effects and reduce the chance of injury.

To make a record

It is not necessary for you to write clearly how many kilometers or meters or how many seconds you run, but a simple record of how long you have been doing or how far away will help You maintain sufficient intensity when you exercise next time, and even experience the sense of accomplishment of progress through records!

A person's sports performance will be disturbed by many factors such as weather, mood, sleep, diet, and personnel, so it is not objective to see whether your exercise today is enough based on your feelings. It is very likely that you think you have reached enough intensity, but it is only half of the usual exercise volume. Therefore, keeping a good record can help you urge yourself and understand your physiological condition.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search.

(Note: Follow the fitness bar WeChat public platform, search for the subscription account. "Fitness Bar Network" or "Click to scan and follow")

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Don't overexercise

The advantage of record is that you can objectively quantify your own exercise performance, and in addition to being able to observe your own condition directly. If you find that the amount of exercise has increased significantly in the short term, remember to give yourself some buffer space and rest for a day or two before setting out. In addition to avoiding injuries, this can also allow your body to have enough time to recover. Otherwise, your exercise ability will not increase but decrease, and the effect will of course be gone.

Also, you should also carefully observe any of your own conditions during exercise. If there are any abnormalities, you should stop exercising immediately. Loss of attention will be an obvious call. In this situation, there is a risk of continuous exercise. You must be careful!

Combined with other exercises

All you can do various different exercises can keep you fresh and prevent you from getting tired of exercise; alternating different exercises can also drive different muscle groups to make your body more symmetrical.

Or You can also add different menus to fixed sports. For example: adding interval training, hill climbing training, simulation situations, etc. This not only makes fixed sports more interesting, but also increases calorie consumption. It can be said that it kills multiple kills in one fell swoop.

Don't just do aerobics

"Weight won't make you female or King Kong Barbie!" Don't be afraid of strength training

Don't be stupid! Due to the influence of hormones, muscle synthesis is several times more difficult than that of men. At the same time, strength training improves muscle mass and increases the body's muscle content can quickly improve the basal metabolic rate and accelerate calorie consumption.

However, the intensity of aerobic exercise is not enough to make you generate muscles. Even in excessive aerobic exercise, muscle may be reduced. Muscle loss is a bad situation, that is, your skin will look loose. No one should like this!

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

Why do you "do aerobic for a long time" or not lose weight?

Maybe "destroy" your weight loss method!

Intermittent aerobic training series - Running!