Aerobics performance can be improved, learn how to do it
Aerobics is a sport widely used by women, but it is increasingly being used and seen more favorably by men, in whom its practice has greatly increased.
As you will see in the aerobics videos, we are talking about chained exercises, in which music (with a well-differentiated rhythm) is combined with other elements (walking, running, dancing, jumping,…), the duration is prolonged, the intensity is moderate and the oxygen consumed is equal to or less than that captured in the respiratory system.
When it comes to aerobic resistance exercise, fatigue generally appears as a consequence of muscle glycogen depletion or hypoglycemia.
What does this mean? That one of your objectives so that this does not happen is to get your blood glucose levels correct.
Carbohydrates will be our main source of energy to successfully carry out this sport. They are stored in the muscle and in the liver in order to give us glycogen during exercise. It is recommended, before exercise, that carbohydrate consumption be of low or moderate glycemic index since it will allow us to maintain blood glucose (blood glucose) for longer and therefore we will have energy for longer and avoid possible hypoglycemia. .
Among some of these foods we could highlight:
1- Fruits like (ripe) banana, kiwi, apple, tangerines, orange (we can start the morning with a squeezed orange juice), grape…
2- Cereals with fiber (for example type “allbran”)
3- Whole grains, such as pasta, multigrain bread (on the other hand, white bread contains a high glycemic index), cookies.
4- Oats, barley, flaxseed.
5- White or green beans.
6- Boiled potato
7- Low-fat dairy such as skimmed milk or skimmed yogurt.
On the other hand, once the exercise is finished and, in this case, we are talking about a moderate intensity aerobic activity lasting about 30 minutes, rehydrating with water for our water replacement could be enough.
Source: ictiva
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