Precautions for weight loss with aerobic aerobics

Aerobic aerobics for weight loss requires attention to exercise intensity, dietary coordination, body response, exercise frequency, and equipment selection.

1. Exercise intensity

The intensity of aerobic gymnastics should be gradually increased. In the initial stage, low impact movements such as stepping and swinging arms can be chosen, and high-intensity movements such as jumping can be gradually increased after adaptation. During exercise, the heart rate should be controlled at 60% -70% of the maximum heart rate, with slight sweating and increased breathing but normal conversation. Avoid sudden increases in physical activity that may cause muscle strains or joint injuries.

2. Dietary Coordination

It is necessary to supplement carbohydrates and high-quality protein before and after exercise, such as eating bananas or whole wheat bread one hour before exercise, and consuming eggs or milk within 30 minutes after exercise. Control the daily calorie deficit at 300-500 calories to avoid excessive dieting and low blood sugar. Pay attention to replenishing water and drink 100-150 milliliters of warm water every 15 minutes during exercise.

3. Physical reactions

If discomfort such as dizziness and chest tightness occurs during exercise, stop immediately. Overweight individuals should reduce knee joint weight-bearing movements and switch to sitting or lying exercises. Hypertensive patients should avoid prolonged movements of the head below the heart. If muscle soreness persists for more than 72 hours after exercise, the plan needs to be adjusted.

4. Exercise frequency

Maintain 3-5 exercises per week, each lasting 30-60 minutes. Novices can start from 15 minutes and complete in two groups, with a break of no more than 1 minute between groups. Avoid high-intensity training for multiple consecutive days, and maintain a 48 hour interval between muscle recovery periods. It is recommended to reduce the intensity during the first three days of the menstrual period.

5. Equipment selection

Wear breathable quick drying fabric sportswear and choose comprehensive training shoes with good arch support. A non slip yoga mat with a thickness of no less than 5 millimeters is required for hard surfaces. Wear a sports wristband to monitor heart rate and calorie consumption, and avoid wearing necklaces or other accessories to prevent entanglement.

Long term adherence to aerobic gymnastics should be combined with strength training to improve basal metabolic rate, and dumbbell or elastic band exercises can be interspersed twice a week. Change wet clothes in time after exercise, and use foam shaft to relax the quadriceps femoris, gastrocnemius and other vulnerable parts. Regular measurement of body fat percentage can better reflect the effect of weight loss than simply focusing on body weight. It is recommended to use professional instruments to detect changes in body composition once a month. Lack of sleep can affect the efficiency of fat metabolism, and it is necessary to ensure 7-8 hours of high-quality sleep per day.