How to effectively solve the problem of excess weight. Numerous diets give short-term effects. Within a few weeks, all the lost kilograms return to their owner along with “reinforcements”. Aerobic exercises at home are an excellent solution for those who do not want to force their body on a hunger strike or do not have the opportunity to visit the gym.
What it is
What is aerobic gymnastics? It involves exercises that use oxygen as energy. They are as easy as possible to implement, while giving an incredible effect, which is important for the female half of humanity.
During classes, a huge amount of energy is spent, while a person does not get very tired, which allows classes to last for an hour. The effectiveness of the complex depends on the number of heart beats per minute. It is important to perform the elements at such a pace that the heart rate monitor readings do not go beyond a certain range. Formula for calculating the parameter: 160 minus the age of the trainee.
If you take this point into account, then any aerobic training will be as high quality and effective as possible. Regular exercises allow you to achieve your desired goal in the shortest possible time.
How are the exercises performed?
If you have never done aerobic training before, you need to start it gradually, no rush! At first, the lesson should not last longer than 15 minutes. As the body becomes more resilient, this time can be gradually increased - up to an hour.
By the way, the time of study depends entirely on what specific goals you set for yourself. If you just want to keep your figure in shape, a 20-minute session a couple of times a week is enough. If you need to lose extra pounds, the duration of training for girls increases to 30 minutes 3-4 times a week.
You should always warm up thoroughly before training, this is the only way your body will be ready for more serious stress without harming your health. For example, if you want to go jogging, first warm up your muscles, take a leisurely walk, and only then begin to increase the pace. After the main workout, a short warm-up is also recommended. Five minutes will be enough, so your heart rate will drop to normal levels.
It is also important to consider training time. So, if the goal is to lose excess weight, it is better to train in the morning on an empty stomach. To maintain a toned figure, classes can be rescheduled for lunch or evening, but not earlier than two hours after eating.
Benefits of Aerobics
What are the benefits of doing aerobic exercise? In addition to actively burning fat deposits, training has other positive aspects:
- Normalization of blood circulation.
- Restoring blood sugar levels, reducing the risk of diabetes.
- Strengthening the heart.
- Improving the functioning of the pulmonary apparatus.
- Improved mood, relief from depression, apathy.
- Reducing the risk of heart failure.
Aerobics is similar to breathing exercises.
Note. The benefit is felt only if the training is carried out by a person without choking. We perform the elements at a pace that makes it comfortable to talk on the phone at the same time. If you are exercising, but there is a lack of oxygen, then you need to reduce the intensity.
History of aerobics: life and movement
Aerobics is a system of exercise aimed at preventing the development of coronary artery disease, which was first put forward by Dr. Cooper in 1968 at the Texas Air Force Hospital. After the publication of the book, Jackie Sorenson developed a series of dances known as aerobic dances, the purpose of which is to strengthen the cardiovascular system. This is how dance aerobics and other forms of exercise were born, which gained great popularity not only in the United States, but also in many other countries in a very short period of time (about two decades).
Serious Sports In 1983, Howard and Karen Schwartz developed an entirely new and competitive sport called competitive aerobics. Already in 1984, their organization received permission to hold the first national championship. At the beginning, sports aerobics held competitions in four categories: among men, among women, mixed pairs and mixed trios. Since 2002, changes were made so that groups of six athletes could now compete. In 1996, sports aerobics was officially adopted as one of the gymnastic disciplines.
Aerobic exercise puts stress on the heart and circulatory system of the body. This tension forces the body to adapt, resulting in many changes that bring positive results. The health benefits that can be gained from exercise are vital because it is not only exercise that helps regulate weight, but also the ability to prevent the development of many common diseases. The following benefits can be identified from regular aerobic exercise:
- Weight control.
- Reducing the risk of diabetes, heart disease and obesity.
- Reducing the level of “bad” cholesterol.
- Increased endorphin levels.
- Increasing the body's efficiency in absorbing oxygen.
- Reduction of subcutaneous fat.
- Increased muscle tissue and its elasticity.
- Improved sleep quality, feeling more energetic in the morning.
- Reducing the severity of chronic diseases such as heart disease or hypertension.
- A surge of strength, relief from fatigue.
- Maintaining a good mood.
- Relief from depression, stress and anxiety.
- Prevention of cardiovascular diseases.
- Reduced blood pressure.
Regular exercise increases blood flow, which means the heart pumps out larger volumes of blood. As a result, aerobic exercise gradually strengthens the heart, which allows you to extend the time you do it.
How to train correctly
There are several points to consider during aerobic training:
- The intensity of classes is determined depending on the physical condition of the person. At first it is very difficult to tune in to the desired level and quantity. But gradually your endurance will increase, which will allow you to train fully. For beginners, 20 minutes of aerobics daily is enough. Before exercising at home, it is necessary to warm up.
- We select the right load. The most popular exercises available to all trainees are running and walking. Walking is especially recommended for people who have problems with their knee joints.
Note. If there are no health problems, it is best to exercise in the form of running. But it is important to do this for 40 minutes. It is within this time frame that fat burning can be activated.
- Cycling is another type of aerobic physical activity that is definitely worth paying attention to. It can be easily combined with pleasant walks with loved ones. If you are tired of boring runs alone or monotonous walking on a treadmill, then a bicycle is the best option.
- For those who find it difficult to tune in to independently compiling and performing a set of exercises, aerobics classes based on video lessons and videos on the Internet are suitable. There are a lot of interesting programs that will not only train the body, but also lift your spirits.
- During classes, be sure to monitor your diet. It is best to give up junk food, fatty, salty, starchy foods. Let's switch to proper nutrition. This will allow you to feel lightness throughout your whole body much faster.
Features of training
Aerobic exercise is the same as cardio. This type of training has become very popular in Moscow recently. This includes step, running, cycling, tennis, football and other sports. To choose a more effective one, listen to yourself and choose what is really closer to you and will bring you pleasure. Among the undeniable advantages of such training are the following:
- Strengthening and growth of muscles. According to experts, thanks to aerobic exercise, body contours improve and the silhouette becomes more attractive. But they also emphasize that you must adhere to your diet.
- Improved sharing. By exercising, you not only help increase muscle mass, but also improve metabolic processes in the body. And this is known to accelerate fat burning. That is why such exercises are most effective for those who want to lose weight.
- Increasing the body's endurance. By training, you help make fatigue fade into the background. In addition, harmful toxins are gradually eliminated from the body.
- Health promotion. Those who exercise regularly will soon begin to feel positive changes. Thus, posture is corrected, bones become denser and stronger, which reduces the risk of injury. Harmful toxins are removed from the body, and general recovery occurs. And this is a direct path to longevity.
Gym
Group classes
Aerobic programs
Despite the benefits of aerobic exercise, there is a whole list of contraindications for doing them. Thus, beginners whose bodies are not adapted to physical activity will have to be careful. You should do it gradually to get used to the exercises. Training is contraindicated for pregnant women, people with serious illnesses and injuries.
The best aerobic exercises at home
Anyone can exercise at home. At the same time, it is absolutely not necessary to have simulators and separate training rooms. It is possible to select those elements that will be easily performed in the existing conditions. Classes are conducted to pleasant, rhythmic music. They can be combined with other household chores. The main thing is to enjoy the process.
When creating your complex, be sure to include the following exercises:
- Dance elements, step aerobics.
- Jumping from a lying position.
- Squats.
- Stretching.
- Jumping up from squats.
- Running in place and jumping.
- Plyometric push-ups.
- Kicks, etc.
Incorporate aerobic exercise into your life. This is the most enjoyable way to create a beautiful, toned body that will be pleasant to look at in the mirror. Don't have the time or opportunity to go to the gym? No problem. Practice at home. The result will be no less stunning.
Aerobics: what is it?
Behind the term aerobics is the concept of more efficient oxygenation that occurs during exercise. They must act on the body in such a way as to increase its oxygen consumption. Therefore, they must be continuous and at the same time rhythmic so that all large muscle groups are involved. Dr. Kenneth Cooper (physician and former competitive runner) changed the world of fitness back in 1968 with the publication of a book called Aerobics. The exercises are simple and do not require any prior physical preparation, so all that is needed is the desire to follow the instructor on the path to health and a good figure. The publication of this eloquent speaker and great motivator launched a new craze that spread to the masses.
Who is recommended for wumbling?
It is recommended for all women, regardless of age, to maintain vaginal muscles in proper tone, but wumbling will be especially beneficial for those who have the following problems:
- wide vagina syndrome (after childbirth or due to age-related muscle weakening);
- signs of vulvovaginal atrophy (burning and dryness in the vagina);
- uterine prolapse (in consultation with the doctor);
- frequent urge to urinate;
- decreased urinary control or urinary incontinence;
- menstrual irregularities (irregularity, pain);
- weakening of sexual desire and brightness of orgasmic sensations during sexual intercourse.
- any gynecological neoplasms;
- diseases of the genitourinary system in the acute phase;
- postoperative and postpartum period;
- pregnancy;
- some vascular pathologies.
About contraindications
Wumbuilding exercises are contraindicated in the following conditions:
Considering that certain diseases, especially cancer, can be asymptomatic for a long time, a preliminary examination by a gynecologist before starting wumbling is mandatory.
