Body plastic surgery without expensive surgeries and with the opportunity to acquire an ideal figure is a pipe dream for many people. Fitness helps you get closer to it and fully realize your goal; one of its most effective and useful areas is aerobics, which comes in different types.
By watching a video of aerobics for weight loss, you can easily reproduce the entire set of exercises, repeating simple and energetic movements.
But it is important to remember that from the huge variety, it is necessary to choose the optimal combination of workouts aimed at strengthening muscle tone and getting rid of excess weight.
Advantages and possibilities of aerobic exercise
Thanks to repeated repetitions of certain movements accompanied by music, aerobics for effective weight loss is suitable for different people.
Aerobics helps to get rid of excess subcutaneous fat, activate the body’s physical strength and recharge with vivacity and energy, excellent mood and positivity:
- body modeling and health improvement;
- stimulating the acceleration of metabolic processes;
- reduction of time for maximum energy consumption;
- increasing the level of endurance during physical activity;
- restoration of tissue elasticity for an ideal figure;
- improvement of coordination and plasticity, gracefulness;
- gradual but active burning of adipose tissue;
- removing toxins and harmful substances from the body;
- strengthening the cardiovascular and respiratory systems.
A unique feature of this fitness trend remains the ability to individually choose the best direction or type of training program.
In addition, connoisseurs of an active and healthy lifestyle do not need to purchase expensive uniforms or sports equipment, additional equipment and expensive exercise equipment.
Results of complex training
With regular fitness classes, the right type of exercise and rhythm of work, you can get a beautiful and toned body and good results. After completing a cycle of regular exercises:
The breathing rate improves and the level of shortness of breath decreases. Oxygen freely penetrates into all organs, and the absorption of nutrients is enhanced.- The volume of the lungs increases and normal conditions are created for the proper functioning of the body and all its systems.
- Stimulates the production of calcium and its absorption by the body, and also causes rapid weight loss.
- Thanks to constant dynamic loads on the body, the body looks fit, slim and beautiful. The complexion, saturated with oxygen, becomes even and uniform, traces of fatigue and depression disappear.
- The overall effect of stress on the body is reduced.
In order for aerobics to bring maximum results, you need to:
- Choose a place to study where there is plenty of space. Additional elements will require a computer with video lessons or music recordings.
- Choose clothes that do not restrict movement or create discomfort during exercise. A sporty style will come in handy here. Areas expected to bear high loads should be open.
- Combine the right diet, diet with exercises, the total duration of which is up to 1 hour.
Rules for conducting training complexes
All positive reviews about aerobics for weight loss are based on real results, which are quite easy to achieve in a short time.
Having mastered the training complex with an instructor in the gym, you can safely repeat the exercises on your own; to improve performance, you must follow a number of important rules:
Preliminary preparation. Mandatory warm-up will help reduce the level of traumatic situations; it is necessary to warm up and prepare different muscle groups.
Such work at a weak or medium pace will provide the opportunity to actively conduct training, with intense load, without damaging muscle and connective tissue.
Joint stabilization. To do this, you need to use special knee pads or elbow pads; they will ensure reliable fixation of the movable joint elements.
In the absence of sports accessories, and to save money, it is recommended to use an elastic medical bandage for this purpose; it can be purchased at any pharmacy chain.
Mandatory cardio exercises. The unique technique of aerobic exercise and its correct distribution helps to release oxygen accumulated in the largest muscles.
For its effective and rapid distribution throughout the body, it is necessary to stimulate the cardiovascular and respiratory systems through cardio exercise.
Power complex. Along with the release of free oxygen and feeding the brain with it, it is necessary to carry out a set of strength training and exercises with weights.
This combination will allow you to actively burn fat tissue, strengthening muscles and giving flexibility to ligaments, and the fat burning process does not stop after exercise.
The final stage. A relaxing training complex that ends the workout prevents the danger of abruptly stopping activity and slows down the body's recovery process.
At the final stage, restorative movements are most often reproduced, helping to normalize the functioning of the respiratory and cardiovascular systems.
It is important to respect the time frame and duration of activity; one session should not last longer than 60 minutes.
The short duration of the training complex is justified by the fact that in the first 20 minutes of active work the process of burning muscle tissue substances is stimulated, after which it is the turn of fat.
Stages
Jane Fonda is an aerobics guru who developed an effective set of exercises, wrote a book about it and made many videos, which you can watch for free at any time on our website. Reviews from women indicate that classes allow you to quickly notice the results of your efforts. After just 1-2 lessons you will feel lightness in your body, become more alert and fit, and after a couple of months your silhouette will completely change its shape. The Fonda sports program consists of the following stages:
- Warm up. It is very important to warm up your muscles, stretch your joints and increase your heart rate before exercise.
- Cardio. During this stage of training, you need to pay attention to breathing. It is important to inhale and exhale correctly, because you need to saturate the blood with oxygen. This element oxidizes fat during exercise, which promotes weight loss.
- Basic training. Often dumbbells are used at this stage, which is close to strength training. This part is needed to strengthen the muscles, increase their tone and tighten the silhouette.
- Stretching or cool down. You need to exit intensive training smoothly. This is why a hitch is needed. In addition, it allows you to consolidate the results obtained, increase the flexibility and plasticity of the muscles.
You can do aerobics in the morning, during the day or in the evening, whichever is more convenient for you. If you are comfortable exercising in the evening, then you should do this 2 hours before going to bed. The duration of the training is 40-60 minutes. You should have 3-4 classes throughout the week.
Watch the video from YouTube:
Which areas are best for weight loss?
Choosing the best, most effective and free aerobics for weight loss is not easy, because there are many types and subtypes of it in the world. Therefore, in the selection process, it is recommended to focus on the functional features of training and the effectiveness and efficiency of training confirmed by experience.
Each direction includes several different types that have their own purpose and help solve certain problems related to health.
The ideal figure will become as accessible as possible if you correctly approach the careful and prepared selection of the correct load and its distribution over the training period.
Who is the class suitable for?
It so happened that aerobics is a purely female direction in fitness. After all, the main practical goal of such training is to reduce body weight.
Losing weight is a priority when engaging in physical education and sports for most girls . Unlike men who mainly want to gain muscle mass.
There are exceptions to the rules. And during training we often meet representatives of the stronger sex.
Remember about the health aspects of regular exercise.
And when choosing a narrower direction, try not to overestimate your level of physical fitness. Select the load according to your actual state of health and fitness.
Step aerobics and its features
Step or step aerobics for weight loss is a fairly popular movement that allows participants to burn up to 600 Kcal in 60 minutes.
To conduct classes, a special step platform is used, on which you can perform cardio and strength training. This type of fitness is great for getting rid of excess weight due to the following features:
- high level of development of all muscle tissue without increasing its volume in the lower extremities;
- strengthening the heart and the entire system, increasing blood flow to reduce the risk of thrombosis;
- increased energy consumption goes well with the ability to exercise at any time of the year or day.
For step aerobics you do not have to purchase expensive sports equipment, and the platform can be actively used for training at home.
This direction is recognized as the most effective due to the rapid burning of subcutaneous fat and specialized training is not required to perform basic movements.
Fitness with Jillian Michaels
Jillian Michaels is a popular California trainer. She has developed many fitness programs for weight loss, the most popular of which is “Slim Figure in 30 Days.” Exercises are performed in fitness series according to the “3-2-1” system:
- 3 minutes of strength exercises;
- for 2 minutes – cardio;
- 1 minute is allotted for the press.
The aerobics program with Jillian Michaels consists of three levels, each lasting 10 days. There are two types of difficulty offered inside, which are demonstrated in parallel. This way, everyone can follow the one that is more suitable for their skill level. At the first level, all muscle groups are worked out. On the second, the exercises become more intense, attention is paid to the relief of the body. The third level is consolidation of the result.
Dance aerobics
Focusing on personal musical preferences, you can choose any type of training, and it is important to take into account the intensity of the training to obtain the desired effect and protect the body:
- Bellydance. An amazing belly dance with plastic elements, which helps to restore a beautiful figure and become the owner of a springy, mesmerizing gait;
- Strip of plastic. Bright and unusual activities help to increase the level of your own sexuality, improve your posture and acquire extraordinary stretching;
- Hip-hop. Provides maximum energy consumption in a minimum period of time and makes it possible to quickly acquire ideal body shapes.
Exciting and interesting dance aerobics for weight loss is used quite often, because it belongs to the health-improving areas of fitness.
Dumbbell Pull-Up
This exercise will correct your posture and strengthen your back. While performing it, you need to rest your knee and hand on a sofa or bench, and the other leg should be extended. Your hand with the dumbbells should move smoothly from the floor to your chest, and then slowly lower it down.
The most problematic area for almost every woman is the stomach. The exercise of cycling, as well as lowering and raising straight legs while lying on your back, perfectly strengthens your abs. These exercises must be performed very slowly and a large number of times.
If you perform these aerobic exercises and at the same time review your diet, you can notice the results of the training already on the tenth day. The most important principle of exercise is regularity.
Water aerobics and its benefits
These aerobics lessons for weight loss are conducted in water; for this you will have to visit summer or indoor pools and practice under the guidance of an instructor:
- intense exercise and excellent fat burning effect;
- reducing the level of overheating of a body immersed in an aquatic environment;
- normalization of the respiratory process and reduction of stress on joints;
- thanks to water, uniform load distribution is achieved;
- at a critical level of obesity, such exercises will be optimal.
This area is not used as home aerobics for weight loss, but in such classes you can actively train without worrying about the load on your joints.
What exercises to include in the training complex
For all directions, different basic movements are used, which are combined with each other and help to conduct the lesson correctly.
The simplest workouts that aerobics offers for weight loss for beginners are not complex and quite easy, they include:
- running in place and jumping up to the side;
- swing movements after warming up the muscles;
- plank jumps and jumping jacks;
- side steps and cervical stretch;
- bends and lunges in different directions.
Before selecting exercises and movements, you must consult with your doctor and instructor; they will help you make the right choice.
Common mistakes
At the initial level, “in the spirit”, beginners often try too hard and exhaust themselves with training even when they no longer have the strength to perform the exercises. You shouldn’t do this, do it without “fanaticism”, try to enjoy physical activity. You should not ignore the warm-up, because the correct start of the lesson is the key to its effectiveness.
Also, if your goal is to lose weight, you need to adjust your diet. You shouldn’t eat cakes, think that you will work them off in the evening and expect that at this rate you will turn into a beauty in a month. At this rate, at best, you will mark time, and the fat on the barrels will remain where it was.
