Pedal aerobics is the rhythmic dance up and down with the dynamic music (about 120 beats per minute) on the pedal to carry out the movements and steps of aerobics. It has all the characteristics of aerobics, at the same time, because most of the action is completed on the pedal, it can more effectively enhance the cardiopulmonary function and coordination.
Characteristics and functions of pedal exercise
1、 Characteristics of pedal exercise:
（1） Controllability of exercise load
Aerobic fitness requires that the exercise intensity should always be kept at a medium or low level, while pedal exercise can adjust the exercise intensity by adjusting the height of the pad under the pedal. Complete the same action, high pedal height, exercise intensity, energy consumption is also large, on the contrary, it is small. In this way, the fitness person can choose different height of the pedal according to their own conditions and exercise purposes.
How many ways to increase exercise intensity?
(1) Increase the height of the pedal (2) increase the range of the arm (3) hand and foot training
（2） Good security
Pedal exercise can protect joints and ligaments by increasing the height of the center of gravity, exerting force on legs and buttocks, and controlling muscles, so as to reduce injuries in sports. Running and jumping exercises with greater impact on joints are also greatly reduced, which provides a safe guarantee for exercisers.
（3） The movement changes a lot, the entertainment is strong
Because of the use of the pedal, the action content is greatly increased, for example, the original simple step and point can be changed into the upper and lower board; we can make full use of the board surface and the four corners of the pedal to complete the connection action on and under the board or simply move on the board; We can also place the board in different positions, such as horizontal board and vertical board. We can even practice using two boards into three boards at the same time when conditions permit. In this way, it provides a three-dimensional and all-round activity space for the pedal, making it more interesting and diverse.
2、 Function of pedal exercise:
（1） A large amount of energy is consumed and cardiopulmonary function is enhanced
In order to overcome the effect of gravity, aerobic exercise consumes more energy to complete the same movement than on the flat ground. At the same time, the reasonable increase of exercise load will also be conducive to the improvement of cardiopulmonary function.
（2） Develop a good sense of orientation
Because the pedal is a three-dimensional object with height, length and width, it can't be used as freely as on the flat ground. For example, too close to the board or not enough easy to kick the pedal; too far from the board and can not step on the board; step too big or step on the edge of the pedal easy to fall. This requires us to have a good sense of position, including the position of their own and pedal position. In addition, the shape of the pedal is close to a cuboid. When we complete the combined action on the pedal, we often have the change of direction. If we don't grasp the direction correctly, we often can't step on the right position or catch up with the beat. Long term pedal practice will help us improve our ability of sense of orientation.
（3） Shaping effect on legs and buttocks
In completing all the up and down pedal movements, the active muscles are thigh (quadriceps femoris) and gluteus maximus (gluteus maximus). That is to say, the main muscles are thigh and hip muscles. The resistance they have to overcome is gravity, which is much smaller than the maximum force. Therefore, the pedal belongs to the long-term small weight resistance muscle exercise, which can consume the excess fat of legs and buttocks, highlight the muscle lines without increasing the muscle circumference, and is a good help for shaping the body-building legs and buttocks.
