What are the fitness aerobic training? Do you know

Most people are familiar with aerobic training. Aerobic training is a very common name in daily life, but many people don’t know what aerobic training is, but I believe that someone still knows what aerobic training is. So, what aerobic training is there? Do you know? Let’s learn about aerobic training together.

1. Treadmill

treadmill is probably the most popular aerobic training device. All commercial gyms, including some larger fitness studios, will be equipped with treadmills~

　　Of course, running and road on treadmills There are still differences in running. If conditions permit, there is a playground near your residence and a plastic track, and the surrounding security is also good (it is really not easy to run...). Our ACT still recommends that you go to the playground more often. If you run on the road, it is best to buy a pair of good running shoes.

2. Elliptical machine (instrument)

　　Elephant machine is also a very popular aerobic training device in commercial gyms. It ranks second~~ Generally, the standard aerobic configuration in commercial gyms is "treadmill, elliptical machine, and bicycle".

　　The elliptical machine has a smaller impact on the lower limb joints, which is more suitable for novices and weight. A type of aerobic equipment for major practitioners.

　　ACT will briefly talk about the simple usage specifications of the elliptical instrument here.

　　(1) Keep your body upright and straight, and do not lean forward too much. Stand your chest and head up, look forward, and relax your shoulders.

　　(2) Hold the instrument handle with both hands to maintain balance. Putting your body too much on the instrument armrest will reduce the training intensity.

　　(3) During the entire exercise, the whole soles of your feet should be kept in contact with the elliptical machine pedal. Lifting the heel will reduce the contact surface and increase the instability of the ankle joint , it will also increase the impact on the knee joint, and the risk of injury will increase.

(4) When there is no coach monitoring or no special training requirements, it is recommended to pedal forward, and it is not recommended to pedal in the opposite direction.

3. Indoor fixed bicycles

Indoor fixed bicycles are also a very common type of aerobic training equipment in gyms, which are very popular among the public!

Indoor fixed bicycles can be roughly divided into two categories:

　　One type is fixed sitting bicycles, and the other is indoor bicycle group courses, such as dynamic bicycle courses.

Fixed sitting bicycles are training for sitting postures. The practitioners have body support during training and do not have to bear too much weight. The impact on the knee joint is smaller than that of the elliptical machine. Some sitting bicycles have a backrest so that the body can be further supported. Sit bicycles are very suitable for those who are too heavy and have injuries to the lower limbs, but the training intensity is lower than that of treadmills and elliptical machines.

The second category is indoor bicycle group exercise courses (dynamic bicycles). The difference between it and fixed sitting bicycles is that its riding posture is changeable and complete. Movement changes and intensity arrangement are a complete training system. For such courses, qualified bicycle coaches must be guided by, such as coaches who have certain riding experience and have been certified by authoritative bicycle course institutions such as Spinning and Cross Stars.

4. Stepper machine (stepper machine)

　　Step machine is relatively rare in domestic gyms~ Traditional stepper machine (left image) has a greater impact on the knee joint. The improved stepper machine (right image, also known as stepper machine) uses an automatic lifting device, and the soles of the feet do not leave the stepper during the movement, which can greatly reduce the impact on the knee joint. . Stepper machines were very popular in the early years. I believe that a few years ago, everyone must have seen the stepper machines (simplified version of the two small steps) in TV shopping advertisements. They were so amazing that they were actually just an aerobic training device? There is nothing special about it~

The stepper machines require practitioners to move in a vertical direction. For practitioners with poor physical strength, even if they practice the lowest load, it may be difficult (you imagine climbing stairs...), so the stepper machines are more suitable for practitioners with better physical strength.

Let’s talk about the usage specifications of stepper machines:

（） (1) Keep your body The body is vertical and the body is neutral. Do not lean forward too much. The pressure on the waist and back will increase. Stand up and raise your chest and head, look forward, and relax your shoulders.

　　(2) Hold the instrument handle with both hands to maintain balance. Put the center of gravity of the body too much on the instrument armrest will reduce the training intensity.

　　(3) For steppers, the whole foot should be kept in touch with the pedal during the entire exercise.

　　5. Rowing machines

　　　Roaring machines are not very common in commercial gyms, but are more common in large studios. Especially CrossFit Box, the rowing machine is CrossFit Box's standard aerobic training configuration, the rowing machine can be said to be a true full-body aerobic exercise to a certain extent!

　　The rowing machine uses a sitting position, so the impact on the lower limb joints is relatively small. This is an aerobic exercise that requires the participation of the whole body muscles. During practice, your lower limbs, waist, back, and arms need to exert force, and the coordination and cooperation of the whole body is required. It is a very effective exercise!

　　Of course, if the rowing posture is incorrect, it will also cause damage, mainly due to damage to the waist and back, so it is not suitable for people with discomfort on the waist and back. If the waist and back If you really want to row a few times, you should consult your personal trainer first. The rowing machine can exercise your back and arms very well, so many people mistakenly think that the rowing machine mainly relies on the upper limbs to exert force. In fact, it is not the case. The back pulling force during the rowing process mainly comes from the legs. The forward and back leaning of the body during exercise is also mainly achieved by the flexion and extension of the hip joint. If you only rely on the waist flexion and extension to make the body lean forward or backward (incorrect movement techniques), the risk of injury will be great.

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