Aerobic dance exercise is a simple exercise that affects the whole body. Exercise is always a solution that many people believe in and implement. In particular, aerobics is also a very popular subject because of the combination of many rhythmic movement exercises and the many benefits that it brings.
- What is Aerobic dance?
Aerobic is aerobic exercise, a physical activity that helps regulate the heart and pump blood. This exercise will help you improve your circulatory system, even breathing, good for your heart, lungs, etc. due to increased heart rate during exercise.
Jogging, cycling, swimming, etc. are common exercises when doing aerobic exercise or on-site exercise that also help you save time and have more flexibility.
- Benefits of aerobic dance exercise
According to everyone, a specialist in orthopedic trauma Sports medicine, aerobics bring us many benefits as follows:
- Burn calories effectively:
From 400 - 600 calories will be burned during an aerobic exercise session. So if you have little time but want to lose weight or tighten muscles, improve your body shape, aerobic exercise will be the ideal choice.
- Improve health:
According to doctors at the American Heart Association, they encourage aerobic exercise. Because when aerobic exercise, it helps to effectively pump blood throughout the body, it is good for people at risk of heart disease, preventing coronary heart diseases. When exercising regularly, the heart will be strengthened to help stabilize and control blood pressure very well. Besides, exercise also helps control body weight at a stable level because aerobics help regulate insulin levels, reduce blood sugar levels.
- Reduce stress:
Besides improving physical fitness, aerobics also helps reduce stress significantly. Spending 20 - 30 minutes a day, you can complete this exercise after hours of headaches and headaches at work, improve your mood, be happier and love life, reduce your risk of depression. When doing aerobic exercise, the body produces endorphins, a happiness hormone that helps reduce the body's natural pain, stabilize breathing and reduce anxiety.
- Sleep support:
You will have a better and deeper sleep when you regularly do aerobic exercise, easily falling asleep due to the positivity that aerobics bring to your mood. However, recommendations suggest that you should not exercise close to bedtime because the endorphins produced during aerobic exercise will make it difficult for you to fall asleep. It is recommended to exercise at least 2 hours before bed.
- Improve memory:
Scientists have proven that aerobics can help reduce the risk of memory loss, helping to slow down the decline of brain cells, especially those after the age of 30. In addition, remembering movements during exercise is also part of the brain's memory training every day.
- Some simple aerobic dance exercises
Running is an extremely simple but equally flexible subject that can be done anywhere and anytime. Persevering 2-3 times a week, 20-30 minutes each time, you will have a great effect.
However, during exercise, absolutely do not sit or lie down, but when you are tired, switch to walking and perform static muscle tension to avoid injury.
- Jump rope:
This exercise is divided into 3 rounds with different speed and time. At the beginning of the first half, the average speed will be 60-70 beats per minute. After the 2nd half, you will gradually increase to the highest speed you can reach. Then start to slow down to about 50-60 beats/minute during the last half, ending the exercise.
In that process, you can change the jumping position continuously from 2-legged, 1-legged jumping to jumping jogging rope, jumping waist-rotating rope, jumping rope, cross-legged rope, etc. However, when jumping, pay attention to speed, not too slow or too light will not achieve the desired effect.
- Aerobic exercise running on the spot:
Running is an extremely simple but equally flexible subject that can be done anywhere and anytime. Persevering 2-3 times a week, 20-30 minutes each time, will feel a great effect. However, during exercise, absolutely do not sit or lie down, but when you are tired, switch to walking and perform static muscle tension to avoid injury.
- Climb the stairs:
This is an act that seems too familiar in life but is an extremely useful aerobic exercise. When climbing stairs we spend more calories than walking normally. Choose stairs with a moderate distance and height and coordinate both up and down the stairs to achieve the most appropriate stretch.
- Squatting and jumping:
If you want a movement that focuses on the legs, the thigh muscles help it stretch rhythmically and stimulate the growth of articular cartilage, this is the smartest choice. Perform continuous jumps and swings for 20 seconds, repeating 6-7 times, 10 seconds apart each time to achieve the best effect.
- Notes when doing aerobic dance exercise
Aerobic exercise is quite simple and highly effective. However, we still need to pay attention to the following points:
- Elderly people, people with cardiovascular disease, blood pressure, respiratory or pregnant women, before starting training need to consult a specialist to choose the right program.
- Even for healthy people, when starting, you should still choose simple and gentle exercises and then gradually increase the intensity over time.
- Before and after exercise, you must pay attention to eating well to avoid dehydration and hypoglycemia.
- Each training session should last a minimum of 30 minutes. Before practicing for 5 minutes, you should warm up the joints carefully, especially with intense exercises for maximum effect. After training, you must also relax your static muscles for 5 minutes to avoid injury.
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