專(zhuan)家指出：健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)是(shi)控制(zhi)(zhi)中(zhong)年(nian)以后體(ti)(ti)(ti)(ti)重迅速發胖(pang)較好的(de)(de)健(jian)(jian)(jian)(jian)(jian)(jian)身(shen)項目(mu)。國內外流行(xing)的(de)(de)健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)大致分(fen)為6類：按不(bu)同年(nian)齡編制(zhi)(zhi)的(de)(de)系列健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)；按不(bu)同性(xing)別(bie)編制(zhi)(zhi)的(de)(de)男女健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)；按人(ren)數多(duo)少編制(zhi)(zhi)的(de)(de)單(dan)人(ren)、雙人(ren)和(he)集體(ti)(ti)(ti)(ti)健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)；按塑造(zao)形體(ti)(ti)(ti)(ti)和(he)改善體(ti)(ti)(ti)(ti)姿與體(ti)(ti)(ti)(ti)態(tai)的(de)(de)健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)；按鍛(duan)煉身(shen)體(ti)(ti)(ti)(ti)各個部位的(de)(de)健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)；按以徒手或輕器械運(yun)(yun)動方(fang)式(shi)的(de)(de)健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)。綜上所(suo)述，健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)是(shi)融體(ti)(ti)(ti)(ti)操(cao)(cao)(cao)(cao)、音(yin)樂(le)(le)、舞(wu)(wu)蹈于∵體(ti)(ti)(ti)(ti)的(de)(de)追求人(ren)體(ti)(ti)(ti)(ti)健(jian)(jian)(jian)(jian)(jian)(jian)與美(mei)的(de)(de)運(yun)(yun)動項目(mu)，因此，健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)具(ju)有(you)體(ti)(ti)(ti)(ti)育(yu)、舞(wu)(wu)蹈、音(yin)樂(le)(le)、美(mei)育(yu)等(deng)多(duo)種社會文化功(gong)能。通(tong)過健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)的(de)(de)鍛(duan)煉達到改善體(ti)(ti)(ti)(ti)質、增進健(jian)(jian)(jian)(jian)(jian)(jian)康(kang)(kang)、塑造(zao)體(ti)(ti)(ti)(ti)型(xing)、控制(zhi)(zhi)體(ti)(ti)(ti)(ti)重、愉(yu)悅精神、陶冶情操(cao)(cao)(cao)(cao)等(deng)“三(san)健(jian)(jian)(jian)(jian)(jian)(jian)”目(mu)的(de)(de)。社會封譽健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)的(de)(de)桂冠很多(duo)：健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)操(cao)(cao)(cao)(cao)、健(jian)(jian)(jian)(jian)(jian)(jian)美(mei)舞(wu)(wu)、健(jian)(jian)(jian)(jian)(jian)(jian)身(shen)操(cao)(cao)(cao)(cao)、健(jian)(jian)(jian)(jian)(jian)(jian)身(shen)舞(wu)(wu)、健(jian)(jian)(jian)(jian)(jian)(jian)康(kang)(kang)舞(wu)(wu)、有(you)氧操(cao)(cao)(cao)(cao)、有(you)氧舞(wu)(wu)蹈、有(you)氧運(yun)(yun)動等(deng)。
運動特點
凡屬健(jian)(jian)美(mei)(mei)(mei)操(cao)(cao)(cao)(cao)一般具(ju)有5個特(te)點：①練(lian)(lian)習(xi)動(dong)作簡(jian)單易(yi)學(xue)能懂，適合于不同年齡層次；②強(qiang)(qiang)調(diao)動(dong)作對稱且重(zhong)復練(lian)(lian)習(xi)；③強(qiang)(qiang)調(diao)大(da)幅度(du)(du)動(dong)作練(lian)(lian)習(xi)；④集體(ti)練(lian)(lian)習(xi)為主(zhu)；⑤具(ju)有明快的(de)節奏，形(xing)成動(dong)感(gan)和韻律風格。健(jian)(jian)美(mei)(mei)(mei)操(cao)(cao)(cao)(cao)可分為健(jian)(jian)身(shen)和競技(ji)兩大(da)類(lei)。健(jian)(jian)身(shen)為主(zhu)的(de)健(jian)(jian)美(mei)(mei)(mei)操(cao)(cao)(cao)(cao)目(mu)的(de)在于健(jian)(jian)身(shen)鍛煉(lian)，而競技(ji)健(jian)(jian)美(mei)(mei)(mei)操(cao)(cao)(cao)(cao)目(mu)的(de)在于根(gen)據規則進(jin)行訓(xun)練(lian)(lian)，最終(zhong)為了參(can)加比賽。男子(zi)健(jian)(jian)大(da)操(cao)(cao)(cao)(cao)注(zhu)重(zhong)肩、胸、背(bei)、腹部的(de)訓(xun)練(lian)(lian)；女子(zi)健(jian)(jian)美(mei)(mei)(mei)操(cao)(cao)(cao)(cao)注(zhu)重(zhong)上(shang)胸、腰(yao)、腹、臀部的(de)訓(xun)練(lian)(lian)。青年男女健(jian)(jian)美(mei)(mei)(mei)操(cao)(cao)(cao)(cao)力度(du)(du)強(qiang)(qiang)、幅度(du)(du)大(da)、消耗多、優美(mei)(mei)(mei)大(da)方且富于時代特(te)點，深(shen)受青年人的(de)喜愛。
適應人群
各類人群(qun)，以青年(nian)人為主(zhu)體、青年(nian)女性為多數。包(bao)括體重(zhong)(zhong)明顯超(chao)重(zhong)(zhong)者、身(shen)高(gao)標(biao)準體重(zhong)(zhong)超(chao)標(biao)者、肥胖者、不(bu)愛運(yun)動者或運(yun)動不(bu)足(zu)者、皮(pi)下脂肪超(chao)過標(biao)準者、身(shen)體靈敏性與協調(diao)性較差(cha)者。兒童與高(gao)齡者不(bu)宜。活動性疾病禁忌。
運動強度
中等運動(dong)(dong)強(qiang)度。青(qing)壯年的運動(dong)(dong)心(xin)率控制在130～150次/分(fen)。中年人運動(dong)(dong)心(xin)率控制在120～140之間。約相當于最(zui)大運動(dong)(dong)強(qiang)度的65%～80%范圍。
運動頻率
每周5～6次，每次2組(zu)(zu)，每組(zu)(zu)20～30分鐘(zhong)。間隔(ge)15分鐘(zhong)。
輔助運動
青春健美操(cao)、韻律健美操(cao)、藝術體(ti)操(cao)、自由體(ti)操(cao)、踏板操(cao)、迪(di)斯科、形體(ti)健身操(cao)、廣播體(ti)操(cao)、跳舞毯、跑步(bu)機、功率車、臺階(jie)運動等。
注意事項
重視每次熱身準備(bei)和(he)整理(li)活動(dong)(dong)；穿戴(dai)有(you)彈性的(de)運動(dong)(dong)服和(he)有(you)彈性的(de)運動(dong)(dong)鞋；防(fang)止快速(su)和(he)大幅(fu)度的(de)強(qiang)直收縮，尤其(qi)是初學者(zhe)和(he)弱體質(zhi)、中年(nian)人和(he)準老(lao)年(nian)人，以防(fang)肌肉突然拉傷。
效果評價
對健(jian)(jian)美(mei)操(cao)的(de)(de)(de)評價主要有：①健(jian)(jian)身者須有堅強的(de)(de)(de)意(yi)志力，嚴格要求(qiu)，貴在堅持；②要求(qiu)每(mei)個動作重復多次，全(quan)面到(dao)位(wei)；③采取局部練習與全(quan)身鍛煉相(xiang)結合，器械練習與舞(wu)操(cao)練習相(xiang)結合的(de)(de)(de)健(jian)(jian)身方法；④適當地(di)控制飲食，但不能(neng)限(xian)制水和(he)礦物質的(de)(de)(de)攝人；⑤每(mei)次鍛煉會(hui)產生肌(ji)肉酸(suan)痛，不斷地(di)酸(suan)痛與恢復才能(neng)起到(dao)健(jian)(jian)身健(jian)(jian)美(mei)的(de)(de)(de)功(gong)效。健(jian)(jian)美(mei)操(cao)的(de)(de)(de)效果評價3個月為(wei)一次。
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