Aerobics for weight loss at home: video for beginners at home

What are the benefits of aerobics?

Aerobics is the repeated repetition of a set of movements at a certain intensity. They are usually performed to music. Aerobics for weight loss at home, a video for beginners with which clearly shows what such exercises are, has many advantages. It helps both model the body and heal the body. The following advantages of the type of activity are also highlighted:

Exercise helps speed up metabolism , which ensures effective fat burning.
After finishing the workout, the body will continue to burn fat for some time, using it as a source of energy.
Aerobics makes the body resistant to physical activity.
Exercise helps cleanse the body and remove harmful substances from it.
The performance of the heart muscle improves.
Exercise helps improve your mood and energizes you.

An important advantage that aerobics for beginners has for losing weight is its accessibility. Once you've learned the basics, you can use them at any time. Aerobics can be done not only in groups in fitness clubs, but also at home, achieving results just as good. This will only require a small amount of free time, as well as an aerobics video for beginners.

Types of aerobics

Aerobics is usually divided into several types:

Classic aerobics. In many ways it resembles choreography. The training is carried out to music, to which various exercises are performed, including elements of running. It is about classical aerobics for weight loss that we will talk about. It helps ensure effective fat burning, improves the functioning of the cardiovascular system and increases the body's endurance.
Step aerobics. It assumes the presence of a special platform with the help of which the climb up the stairs is simulated. This type of activity gives good stress to the legs. In addition, according to experts, the load during step aerobics is identical to the load when running at a speed of 12 kilometers per hour .
Aerobics with strength training. This type of activity can include different exercises, but its peculiarity is that with strength loads the muscles are worked out more strongly. This ensures accelerated fat burning.
Dance aerobics. It can be performed with certain types of music, for example, hip-hop, tango, and so on. The movements in this case are similar to dance. Working out is great for helping you lose weight, and it’s also a lot of fun.
Aerobics with martial arts. This aerobics will contain elements of karate, boxing and other martial arts. Loads of this nature have a diverse effect on the muscles, due to which the latter work in full. This option is suitable for those who have a fairly developed muscle corset and a little fat.

There is also water aerobics, in which exercises are performed in water. Such exercises are very effective, because water additionally promotes weight loss.

Step aerobics for weight loss - losing excess weight on the platform

For those who want to lose weight and gain a seductive shape, we recommend paying attention to such a direction as “step aerobics”. With the help of step classes, you can lose weight in the shortest possible time and strengthen the muscles of your legs and buttocks. The fact is that step perfectly works the legs, where the maximum number of muscles are located. Because of this feature, the maximum number of calories is burned when exercising with step.

Step aerobics for weight loss

Step aerobics is a truly unique exercise for losing weight. When doing step classes, the maximum number of calories is burned.

Step aerobics (video):

Step aerobics for weight loss (Russian trainer)

Step aerobics for beginners:

Detailed instructions about step aerobics. What is step aerobics? What body position should you maintain during exercise? A detailed story about the basic steps.

What should an aerobics class be like?

Aerobics at home for beginners can be done whenever it is convenient for you. To begin with, it will be enough to study 3-4 times a week for an hour. When you achieve what you want and practice only to keep fit, the duration of the lesson should be reduced to 30-40 minutes. In this case, aerobics can be supplemented with exercises for different muscle groups.

It is advisable to exercise no later than two hours before bedtime. Otherwise, insomnia is possible.

If you exercise regularly and correctly, then after a month you will feel that you have become toned, after a couple of months your body volume will decrease significantly, and after three months your figure will noticeably change. An aerobics exercise for weight loss at home for beginners consists of several stages:

Warm up. Allows the muscles to warm up and the heart rate to speed up. Thanks to the warm-up, the body is ready for stress, and the risk of injury is reduced. This is where you need to start every lesson.
Cardio exercises. When doing cardio, you need to pay special attention to breathing. If it is incorrect, the amount of oxygen in the blood may be insufficient, and the effectiveness of the workout will be significantly reduced. It is also important to monitor the intensity of the training.
Strength training. The point of strength training is to strengthen your muscles. Thanks to them, the body tightens and becomes beautiful. In addition, the body needs to expend a lot of energy to maintain muscles, so it will burn fat even at rest. Strength exercises should be done for about ten minutes.
Hitch. This phase is often ignored, but this is wrong. After active physical activity, the body should be able to recover and return to normal. If you stop exercising suddenly, it can negatively affect your heart muscle. The cool-down can be regular walking or a low-intensity exercise bike.

Contraindications

Although aerobics for beginners at home is very useful for losing weight and for health in general, it is not suitable for everyone. Before you start exercising, it is recommended to consult with a specialist to make sure there are no contraindications. After all, exercise, if contraindicated, can lead to hypertension, heart disease, and musculoskeletal disorders.

Intense aerobics is not recommended for older people, although it all depends on preparation. You should also not exercise if you have hypertension, heart problems, diseases of the musculoskeletal system, as well as cancer, even in remission.

Dance aerobics - dance and lose weight

Another popular area of aerobics is dance aerobics.

Dance aerobics is the most fun way to lose weight

Dance aerobics at home:

Dance aerobics - group training:

Dance aerobics helps not only to get rid of extra pounds, but also to recharge with a good mood and positive emotions, because dance is the best cure for stress!

What clothes should you wear to exercise?

There is a role of clothing and shoes in the effectiveness of classes. Clothing should not restrict movement and should correspond to the temperature conditions. Choose comfortable sneakers with non-slip soles. You cannot exercise in heels, barefoot, or socks.

Many ladies, trying to lose weight faster, wrap themselves in films or put on a large number of clothes. But this does not give anything: the body only loses fluid, which makes no sense. In addition, it can cause heart disease and other health problems.

Remember that the basic principles of any training are gradualism and consistency, self-control, and drinking regimen. Drink water before, after and during training whenever you want - it's vital.

Before starting aerobics lessons for beginners, you should let your body prepare for it. A couple of weeks before the start of classes, try to walk more. Run, bike or exercise on a stationary bike. This will make it possible to tune in to future effective loads.

Home aerobics for weight loss for beginners should bring not only benefits, but also pleasure. So try to choose the look that you like. This will make it possible not to quit classes halfway to success and will become not only a useful load, but also a pleasant pastime. Music that accompanies activities helps you get in the right frame of mind and make the activity more enjoyable, so choose rhythmic, upbeat tunes that you like.

Aerobics for beginners at home, a video on which you will find below, is very simple. All you need is time, appropriate clothing, music and a good mood. The movements themselves are simple, but at the same time effective. It’s very easy to practice with video aerobics lessons for beginners, where experts clearly demonstrate everything. By doing this regularly, you will soon notice positive changes.

We also recommend that you familiarize yourself with the “Pilates for Beginners” course.

Zumba fitness: TOP 10 exercises for weight loss to fiery rhythms

#ProstoProSport talks about how to lose weight with pleasure.

What is Zumba

Zumba fitness is dance aerobics to fiery rhythms. It is based on the movements of Latin American dances and hip-hop.

This program appeared completely by accident - when fitness instructor Alberto Perez forgot to take a cassette with his usual music for classes. Then the man put on the music that he had in the car, diluting the usual fitness exercises with dance moves. Perez's students liked this lesson so much that the fitness trainer decided to make this experiment a new training method, which later began to be called Zumba.

Who is the class suitable for?

This type of training is suitable for anyone who wants to improve their physical fitness, lose excess weight, and also finds gym classes too monotonous and boring.

Contraindications

As with any physical activity, there are contraindications. You should approach Zumba classes very carefully (or abandon them altogether) in case of severe diseases of the cardiovascular and respiratory systems, acute infections, during pregnancy, after operations and injuries.

What does a Zumba fitness class look like?

Typically, Zumba fitness classes last about an hour and include warm-up and, in fact, dancing. With dance movements, everything is not so simple - it is a kind of long-term cardio, serious exercise and muscle stretching.

Of course, training always takes place to the accompaniment of fiery melodies.

Photo - Instagram.com/zumba

Types of training

Zumba classic - as the name implies, this is the basic and classic type of zumba, which uses elements of Latin American and African dances.
Zumba Toning - here you use not only your own body weight, but also light dumbbells that sound like maracas.
Aqua Zumba – you can dance and lose weight even while in the water!
Zumba Step is a dance program using a step platform.
Zumba Kids – this type of Zumba is intended for children and teenagers.
Zumba Gold - everyone dances! There is also a type of training for older people and retirees.

These are just the main areas of training for such a phenomenon as Zumba fitness. Video lessons for losing weight for beginners are freely available on Youtube, so before you sign up for the gym, you can see how the classes go by learning the basic steps:

And also the basic movements:

You can always get more complicated, for example, by repeating after the instructor from this video:

And, of course, don’t forget how useful Zumba fitness is for weight loss. Video of one of the fiery classes, after which excess weight will not have the slightest chance:

The video tutorial from the Keep Fit channel is suitable for those who do not like the usual format of such tutorials. Here the fitness instructor dances herself in the frame - without a crowd of trainees in the background:

Another good thing about Zumba is that you can train (and have fun) to your favorite tunes, and at the same time develop your ear for music:

Now, during your vacation, you won't have any excuses to quit playing sports. After all, you can do Zumba both in your hotel room and on the beach! And don’t worry about: “What will people think?” Most likely, most will want to join you:

This is what Zumba Toning classes look like:

And, of course, the most exotic type of workout is in water:

And the most popular video tutorial on Youtube is the instruction on the OneHowto channel. Shall we repeat?

Anyone looking to improve their fitness and overall health should try Zumba Fitness. Video lessons for weight loss on Youtube, classes with a personal instructor or group lessons - the choice is yours! Absolutely, Zumba will not leave anyone indifferent!

Yana Kustol