How to do an aerobic warm up and how to warm up with anaerobic exercise?

Warm up for 10 minutes to get into a state of exercise.

Heart rate: (220-age) 30%.

Slope: 0° Speed: 6 km h - 7 km h .

Walk slowly for 5 minutes, then gradually transition to a state of brisk walking, and the time for brisk walking is also 5 minutes. In the process of striding briskly, the main purpose is to let every muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs, and every nerve quickly enters the state of movement. There will be a certain amount of synovial fluid as a lubricant in the joints of the limbs, and the long-span movement of the legs and the large swing of the upper limbs will strengthen the run-in of each joint of the limbs, so that the joint fluid can better lubricate.

At the same time, it is also a good opportunity to adjust your pace, posture and breathing during the warm-up phase, if you adjust after the acceleration starts, you will find that the high-speed treadmill makes your pace cramped and your breathing is confused, in which case you may not last long and have to stop running.

Jog for 20 minutes to activate each muscle.

Heart rate: (220-age) x 40%.

Speed: 8kmh-10kmh.

Slope: 0 degrees -10 degrees.

After about 10 minutes of warm-up, the muscles of the body are activated, every nerve is in a state of excitement, and every cell is ready to go, waiting for a sweaty pleasure. When jogging, be sure to raise the slope of the treadmill to about 10 degrees, many people will misunderstand that exercising on a treadmill with a slope will make the calves thicker.

Doing more aerobic exercise now has a lot of benefits for everyone's body, which can improve our body's immunity, improve our physical fitness, greatly enhance our resistance to various diseases, and make us more energetic in work and life. But we need to do warm-up exercises before exercising, let's take a look at the specific introduction below.

1. Warm-up before exercise: There needs to be a warm-up process before each exercise, that is, to prepare for activitiesMove the joint ligaments, stretch the limbs, lower back muscles. Mori then starts with low-intensity exercise and gradually moves into a state of exercise at an appropriate intensity. Warm-up generally refers to the use of low-intensity aerobic fitness to make one's body gradually better, the body temperature slowly rises, the heart rate of filial piety increases, and the breathing speed becomes faster.

Blood circulation is also more rapid, so oxygen and nutrients are delivered to the heart and muscles to prepare you for exercise, and an important sign of a warm-up is a slight start to sweat. The warm-up time is 5-10 minutes on it. When it's cold, warm up longer and dress more.

In order to save time, many people often start aerobic exercise without warming up, which leads to the failure of various organs of our body to enter the state, and the body temperature is relatively low. Our warm-up is also more conducive to us being more in shape during exercise, and it is easier to get tired if we don't warm up.

2. Close to but not more than the "bullseye heart rate" In general, the bullseye heart rate is 170-age value. If you're 60 years old, your target heart rate is 170-60 = 110 (beats). When you exercise, you can count your pulse at any time, and your heart rate is controlled below 110 beats, and the exercise intensity is appropriate, of course, this refers to healthy athletes, except for those who are weak and sick.

3. Self-perception is an important indicator to grasp the amount of exercise and exercise intensityThese include mild shortness of breath, a slight heartbeat, slight warmth, reddish complexion, and sweating, which indicates moderate exercise; If there is obvious palpitation, shortness of breath, fever in the heart, dizziness, sweating, and exhaustion, it indicates that the exercise is overrun. If your exercise is always maintained at the level of "the face does not change color and the heart does not beat", and the heart rate is too far away from the "target heart rate", it means that your exercise cannot achieve the purpose of enhancing physical fitness and endurance, and you need to increase the amount.

4. Post-onset symptoms are the uncomfortable feeling after exercise, and it is also a measure of whether the amount of exercise is appropriate. It is normal for ordinary people to have mild discomfort, tiredness, muscle aches and other sensations after exercise, which will disappear soon after resting. If symptoms are significant, tired, muscle aches, and don't go away for a day or two, it's a sign that intermediate metabolites are building up too much in the cells and circulation.

This is a consequence of anaerobic exercise, and you will have to reduce the amount of exercise you will have to do next time.

I believe we now have a good understanding of how to warm up before doing aerobic exercise. We do a good warm-up exercise before exercising to avoid muscle strain or other damage to our body during exercise, so that we can have a better state when exercising, so I hope you should pay attention to warm-up exercises.

<> exercise is very helpful to people's health, especially running, but running warm-up is also very helpful to running, so what are the functions of running warm-up exercises?

Warm-up exercises can reduce the risk of sports injuries by allowing the muscles and joints to stretch out and warm up, allowing blood to flow to the muscles to be exercised. The heart rate can be slightly increased to avoid sudden intense exercise, which is more likely to cause damage to the heart. If you start exercising suddenly without preparation, stiff muscles, sudden violent heartbeat, and rapid breathing can easily cause risks, and it is recommended that everyone warm up fully even if they exercise at home, especially before doing tabata.

Generally, we divide it into dynamic warm-up and stretching before exercise and static stretching after exercise. (Same as Gaying: The best stretch in the world!)

An action activates the joints to activate the core muscles) The warm-up action before the exercise can be about 5 10 minutes, and each action can be done for about 10 20 seconds, and remember not to use too much force at the beginning when stretching, but to slowly increase the strength, if the body is not warmed up to stretch too hard, it is also easy to cause muscle strain.

The movement of the joints of the limbs can increase the synovial fluid in the joint cavity and lubricate the joints, just as the oil on the machine is not worn, and through the movement of the joints, there will be no sports injuries during exercise. Bend the head forward, backward, left and right to stretch the neck muscles, repeat 10 times. One arm wraps around the shoulder in turn, then both arms wrap around the shoulder at the same time.

Reach out with one hand behind your head to the opposite shoulder with the tip of your elbow upwards and hold the elbow with the other hand and pull it to the opposite side. Switch arms and repeat. Move your hands from your shoulders and waist until you are clasped at the back, then stretch them firmly together.

Raise one arm upwards to the opposite side, bend over as far as you can, then repeat with another arm. Sit on the floor with your legs and feet stretched forward, stretching your hands forward to reach your toes, hold and repeat. After warming up by running, you can gradually transition your heart function from a resting state to an active state, so that the human heart can adapt to the exercise load brought by running.

Warm-up exercises include arm movement, chest extension exercise, rotation exercise, positive leg press exercise, side leg press exercise, wrist and ankle activity, these exercises can relax the muscles to a certain extent, and these exercises are relatively simple to learn, easy to use, to prevent muscle strain in the process of exercise, but also to provide some better support conditions for aerobic exercise.

Allowing joints and muscles to come in early can reduce the risk of sports injuries. You can make the heart rate slightly higher to avoid sudden intense exercise, which is more likely to cause damage to the heart, and after running through warm-up, your heart function will be better and better.

Warm-up exercises can stretch the muscles and joints of the body, promote blood circulation in the body, reduce the risk of sports injuries, lubricate the joints, prevent muscle damage, and reduce the load on the heart.

Warm up before jogging. You can effectively stretch your muscles. Increases your blood flow speed and boosts hormone secretion. It can effectively prevent injuries caused by sports and make running healthier.

Physical education students should recognize the connection between the two, and when the two are occupied by a fair arrangement, try to balance the connection between the two, and do not lose the big with a small loss, but make a balance according to their actual situation.

Doing 10 minutes of aerobic exercise before anaerobic exercise has the advantage of warming up and stretching the ligaments of the whole body, so that it is not easy to injure muscles when doing heavy anaerobic exercise afterwards. As for better fat loss, aerobic exercise should be scheduled after anaerobic exercise. Here's why:

Generally, aerobic exercise can only burn fat after 30 minutes, before which the body consumes liver sugar, because of the first anaerobic exercise, liver sugar can also be consumed, so the effect of aerobic exercise to burn fat is achieved faster; Moreover, if aerobic exercise is arranged before anaerobic exercise, it will consume the body's energy, so that the body does not have sufficient strength to carry out anaerobic exercise with heavy weights, and the effect of anaerobic exercise is greatly reduced.

Warm-up and stretching must be done before anaerobic training.

Warm-up is more commonly used, and it is also the two methods I use every time:

1. Running to warm up, if you are in the gym, on the treadmill, walk briskly for 2 minutes + run briskly for 5 minutes + walk briskly for 2 minutes, you can stretch and contract according to your own time, and control within 10 minutes, you have sweated or sweated slightly from the treadmill. If you are outdoors, you can also warm up according to the combination of brisk walking + brisk running + brisk walking.

2. Burbee warms up. It's my favorite set of moves, one set of one minute, three sets, or just 20 in a row. Burbee is great for stretching the muscles of the whole body, a great way to warm up, and one group will sweat down.

After the warm-up, there is the most important stretch.

When you get up and down on the treadmill, you can put one toe against the wall, relax and lift the other foot, stand upright close to the wall as much as possible, and insist on stretching the legs, especially the calves and back, for 30 seconds;

The second is a lunge, stretching the front side and thighs. 15 seconds on each side.

The third is to stretch the back and arms, find a place for the armrest, stand farther away, put your hands on the armrest, press down on the upper body, feel the muscle tension from the armpit down to the side of the waist, keep the arch behind the waist and do not press down, do a set of 30 seconds to 1 minute.

After warming up and stretching, start your anaerobic workout.

You should start by moving your joints, let's talk about it from top to bottom.

Start with your shoulders, place the tips of your fingers on your shoulders, then wrap them back and forth, and hold on for 20 seconds. Then there is your arm part, straighten the arm, and then use your hand to drive your forearm, flip back and forth from the outside to the arms, and also hold on for 20 seconds. Breathe evenly throughout the process.

The third step is to wrap the hip joint, use the leg muscles to drive the legs to move, unreliable inertia to shake the legs, and keep the upper body still. You can breathe naturally, and there is a feeling of tightness in the legs and hips, as well as a sense of stretching in the swinging leg straddles. Do lunges and turn 10 times, straighten your waist, step forward as much as possible, stretch your elbows hard after touching the ground, follow your eyes to move your hands, inhale when you turn, have a sense of traction in your hips when your elbows touch the ground, and stretch your thoracic vertebrae when you turn your body.

In the last movement, the Good Morning Forward Bend, we have to put our hands behind our heads, open our elbows to the sides, and fight with our heads and hands. The lower back should be straight, the legs should be slightly bent, the hips should be moved back, and the forward should be leaned forward to the maximum extent, with a strong stretch feeling on the back of the thighs, and the center of gravity should be on the heels when leaning over. Inhale as you bend over and exhale as you stand up.

Feel the tension in your hips and the tightness in your waist when you put it down, and feel the contraction in your buttocks when you get up.

Then you rotate your ankles and wrists. You can do some stretching movements appropriately, such as forward bending, stretching the front leg and back leg, stretching the inner thigh muscles, and stretching the arm. You can also do some low-intensity movements, such as high leg raises and swapping leg jumps, so that the heart and lungs can gradually adapt to higher intensity.

If you want to do anaerobic training, be sure to warm up and make some preparations before training.

Because anaerobic training is generally more intense, such as 100 meters, high jump, throwing, etc., these sports will cause great damage to the body if they do not warm up before training. The commonly used warm-up method is jogging, jogging is an aerobic exercise, and it is also a kind of exercise that is not too much, and jogging is also very suitable for people who have not exercised before when they are just about to exercise. Jogging can move the muscles of the whole body in the process of running, so that the muscles warm up first, and after the muscles are warmed up, the body will respond accordingly to tell people that it is ready, at this time, your body will heat up, sweat, and it is just right when you feel a little tired.

After that, you will have to do two to three sets of preparatory activities, which are stretches, chest expansions, etc. In this way, the muscles and some of the tendons in your body will be stretched apart when you do these activities, so that your body can move more widely. And this will also make your body more receptive to the impact when you do anaerobic exercise.

When you do anaerobic training, you should also pay attention to the intensity, not too intense all at once, because if you accept high-intensity training at once, your body will not be able to adjust, even if the preparation activities are very sufficient, it is not possible, so you should pay attention to the time in the training intensity, and then start to slowly increase the intensity after a long time of training, so as not to let the body accept it, and the coordination is not enough to cause some unnecessary strains or breaks.

The warm-up before anaerobic training must be thorough and thorough, because only if these are done well, can greater results be achieved during anaerobic training, otherwise it will only be dangerous and will not have much effect.