Pedal aerobics, as the name suggests, is aerobics performed on a pedal. By combining stepping, twisting, and jumping movements, it provides cardiovascular exercise. With its dynamic and passionate characteristics, as well as its ability to sculpt the legs and buttocks, pedal aerobics has remained popular in fitness centers and is considered one of the classic forms of exercise. It is also becoming a trendy method for weight loss.
The pedal used for pedal aerobics is typically 100 cm long, 35 cm wide, and 8 cm high. The height of the pedal can be adjusted based on the individual's fitness level, pedal technique, and degree of knee joint flexion. The basic movements of pedal aerobics are stepping up and down. It is recommended to do the exercise at least three times a week, with each cycle lasting three months.
Benefits
Pedal aerobics is an aerobic exercise that involves long-duration, moderate-intensity training in a well-oxygenated state. Due to the height of the pedal and the intensity of the exercise, it requires more energy compared to performing the same movements on flat ground. This helps to tone and firm the legs, creating longer and leaner muscle lines. It effectively addresses the problem of sagging buttocks. The stretching and stretching movements in pedal aerobics also make the movements more flexible and light. Additionally, it improves cardiovascular fitness.
Suitable Population
Pedal aerobics is suitable for everyone, especially women who work in offices for long periods and have a lack of leg exercise. It is also beneficial for those who want to strengthen and improve the health of their legs and address sagging buttocks. This exercise is not suitable for individuals with heart disease, leg injuries (especially knee joints, ankle joints, and thigh ligament injuries), or individuals with weakened physical conditions (such as postpartum or recovering from illness).
Preparation
1. Stop eating one hour before exercise (if necessary, consume a small amount of easily digestible vegetables, fruits, or liquids).
2. Wear comfortable and breathable sportswear.
3. Warm-up adequately. Since the main movements of pedal aerobics involve stepping up, stepping down, twisting, and jumping, it is important to focus on warming up the thighs and ankles and ensure sufficient stretching.
4. Drink an appropriate amount of water (preferably plain water). Within half an hour before exercise, drink 200-500ml of water. Since pedal aerobics involves high-intensity exercise, it will cause significant sweating. It is essential for participants to replenish fluids promptly to maintain adequate hydration.
Precautions
1. Pay attention to shifting your weight when stepping up and down.
2. During the exercise, it is recommended to drink a small amount of water every 15 minutes. Principle: small amounts multiple times.
3. After the exercise, perform sufficient stretching, especially for the legs and buttocks.
