What is aerobics and how does it help you lose weight? Let’s learn all about this trend

In order to lose weight, you need intensive exercise to help you burn excess fat. One of the popular trends is aerobics, the essence of which is the cyclic performance of exercises with a relatively high heart rate. For many years of development, it has managed to gain popularity and divided into different types. Some run and jump, while others use step and fitball. Together with an expert, let’s understand what this trend is and how to properly exercise.

Marina Plekhanova

Dean of the “College of Fitness”

“Aerobics, in the broad sense of the word, is a type of cyclic exercise of medium intensity, which allows you to achieve and maintain a certain heart rate for a sufficiently long time.”

The pros of aerobics

  • Training of the cardiovascular and respiratory systems.
  • Improvement of the musculoskeletal system and coordination of movements.
  • Development of endurance.
  • Fat burning.
  • Improvement of psycho-emotional state.

Types of aerobics

Classic aerobics. A format where special aerobic movements called steps are performed to music. They are combined in various combinations.

Step aerobics. The difference of this type is in the presence of a special platform with height adjustment. All movements are performed with parallel steps and descents.

Dance aerobics. Elements are similar to dance, movements are borrowed from hip-hop, jazz, Latin, funk, the list can go on for a long time. On such a lesson develop a sense of rhythm and plasticity.

Fitball-aerobics. It is not difficult to guess that here the main inventory will be a fitness ball. Such training helps to improve posture, develop the vestibular apparatus and work the abs.

Aqua aerobics. Movements are similar to classic aerobics, the only difference is that the entire training takes place in the pool. Such classes are suitable for people with problematic joints, as the water slightly reduces the load.

Power aerobics. Under the music, certain strength exercises are performed, often using additional equipment, but you can train without it.

Contraindications for exercise

Among the list of restrictions, of course, are all severe forms of diseases of the musculoskeletal system and cardiovascular system. People with asthma should refrain from this kind of exercise. If you have any doubts about your physical condition, it is worth consulting a doctor or instructor before you start exercising. Professionals will help you choose the load and tell you what restrictions are best to observe.

How to lose weight with aerobics?

The most important thing is that you can lose weight no matter what aerobics exercises you perform. The main thing is not the choice of movements, but taking into account the heart rate and duration of the exercise. The more intense and active you move – the higher the number of beats per minute, and therefore the more effective the fat-burning process.

Aerobics for children

Aerobics is a trend suitable not only for adults, but also for children. It is useful for kids to exercise, but it is important to take into account the age characteristics and level of preparation. Before training, a parent should consult with a children’s trainer to determine which group is best to enroll the child in.

First steps in aerobics

Before starting classes, it is necessary to choose the right format, taking into account its level of complexity. If you are just starting out, the basic level is fine, where you learn aerobics steps, perform the simplest modifications or beginner-friendly strength exercises.

In addition, before you start training, you need to choose the right sports clothes and shoes. You can train only in sneakers, it is forbidden to attend classes barefoot or in shoes.

You also need to know that in case of fatigue at the lesson you can not stop abruptly, you need to take a step, calmly breathe. Always take water with you and be sure to take a few sips during the lesson.

Home training: 3 complexes of exercises

To compile a set of exercises at home, it is important to know that any exercise begins with a warm-up, it can be aerobic movements or joint exercises lasting at least five minutes. After a quality warm-up follows the main part, a set of exercises is performed from 20 to 50 minutes.

End the session with a final stretching, which should also take at least five minutes. It is important that the training at home can take place without additional equipment, that is, only with the weight of your own body, but you can also buy for their training dumbbells, weights, rubber shock absorbers and even probrestva cardio-trainer, if you have a place to put it.

Complex of exercises for arms

Below are two exercises, perform them alternately in two or three approaches with minimal rest.

Forearm flexions

Technique

  • Stand up straight, take dumbbells in your hands with a normal grip.
  • Legs are slightly bent and stand at shoulder width.
  • As you exhale, bend your arms at the elbows. Try to lift the dumbbells as high as possible.
  • As you inhale, lower your arms down, but do not relax them completely.
  • You can perform the exercise simultaneously for both arms, or alternately.

Do 10-12 repetitions.

French press with dumbbells standing

Execution technique

  • Stand up straight, feet shoulder width apart, knees slightly bent.
  • Make sure your back is straight, avoid bending.
  • Take a dumbbell and raise your arms above your head.
  • As you inhale, bend your arms at the elbows, bringing the dumbbell behind your head.
  • The elbow is clearly directed upwards.
  • As you exhale, straighten your arms.

Repeat 10-12 times.

Complex of exercises for legs

Below are two exercises, perform them alternately in two or three approaches with minimal rest.

Classic squats

Technique

  • Stand up straight, legs slightly wider than shoulder width and slightly bent at the knee joints.
  • Place your hands along your body or on your waist.
  • Keep your back straight, shoulder blades aligned, shoulders straight.
  • Chin parallel to the floor or slightly higher, gaze in front of you.
  • As you exhale, sit up to the horizontal position of the hips, the angle at the knee joints should be approximately 90°.
  • The movement is performed by pulling the pelvis back.
  • As you inhale, straighten your legs and return to the starting position.

Perform 12-20 times.

Squats “Plie”

Technique

  • Stand straight and spread your feet as wide as possible, heel slightly pushed forward and toes apart at an angle of 45º.
  • Keep your body straight and your shoulders straight. The abdomen is pulled in and the buttocks are squeezed.
  • You can keep your arms at your sides or stretched out in front of you.
  • Bend your knees slightly.
  • As you inhale, bend the knee joints and lower the pelvis downward. Your thighs should be parallel to the floor.
  • Hold in this position for a few seconds and feel the tension and stretching of the muscles.
  • As you exhale, return to the starting position, straightening your legs.

Perform 12-20 times.

Complex of exercises for the back

Below are two exercises, perform them alternately two or three approaches with minimal rest.

Pulling one dumbbell in an incline

Technique

  • Put the left leg forward and bend at the knee, the right one is placed on the floor and extended.
  • Tilt the body forward and rest your hand on the thigh of the left leg.
  • Take a dumbbell in your other hand.
  • As you exhale, pull the hand with the dumbbell to the lower abdomen, bending it at the elbow.
  • The elbow is directed backwards.
  • Then lower your arm back down.

Repeat the movement 10-15 times and change sides.

“Good morning”

Technique

  • Stand up straight, feet shoulder width apart, knees slightly bent.
  • Place a barbell, body bar or gymnastic stick on the back of your shoulders with a reverse grip.
  • Bend forward until your torso is parallel to the floor.
  • At the same time, the legs are slightly bent and the pelvis is pulled back.
  • The body weight is concentrated on the heels.
  • Then straighten the torso, returning to the starting position.

Perform 10-15 repetitions.

Get your uniform and sneakers ready, aerobics will make your body work faster and move towards a healthy and trim body. Each exercise helps to improve not only physical but also mental well-being. Enjoy your workout and your figure.

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