Selection of aerobic weight loss programs today is so great that it is possible to get lost — what to choose, what should guide the choice of what to pay attention in class, what should be the duration of training for best results? These and many other questions will be addressed next.
What is aerobics?
All processes in the human body can be divided into aerobic, occurring with the participation of oxygen, and anaerobic, not requiring oxygen. Weight training include the processes of anaerobic — injury to muscle tissue during exercise, yet repair and strengthen in response to training stress. Aerobic load does not impact so strongly on the muscle fibers — activates the oxidation process, which directly consumes energy.
It is well known that aerobic exercise is the consumption of much more energy than on force. Obviously, this is the reason for the popularity of aerobics the fair sex. More that aerobics and looks much more feminine than pulling the barbells and dumbbells. In fairness, it should be noted that for the purposes of weight loss, strength training with weights is also needed — in combination with aerobic.
In General, this form of exercise, such as aerobics, has the following advantages:
- high energy consumption;
- effective training of the cardiovascular system;
- development of coordination of movement, of plastics, of grace;
- the lack of necessary fixtures or special conditions;
- the opportunity to go home alone and in a group to increase motivation;
- a lot of different training programs.
Aerobics is not suitable in case of large excess weight, such as putting a strain on the joints, that fat people are so overwhelmed. For this reason, caution aerobically is to be treated, and people with diseased joints. In any case, before the training, it is highly advisable to consult a doctor.
How to do aerobics?
How to get started with aerobic exercise, it is important to pay attention to the following aspects:
- Before a workout you need to warm up the joints: RUB heat creams, insulate and stabilize with the help of knee pads, elbow pads, elastic bandages.
- During training it is important to monitor the heart rate: if heart rate is not high enough, the training is not effective, and excessive heart rate of the heart is the load too big. To calculate your personal corridor, within which should be the heart rate during exercise, 220 subtract from your age, the calculation of the 0.6 and 0.8 of the numbers, respectively, the minimum and maximum heart rate. Example of the calculation for the 40 years old: 220 – 40=180, 180 x 0.6=108, 180 x 0.8=144. So, for forty years the person who is the heart rate during aerobic exercise should be between 108 to 144 beats per minute.
- Duration of training is selected individually, taking into account age, fitness, state of health. Aerobic exercise to lose weight, should be long. At the same time from 20 to 40 minutes (depending on traffic), the body will spend the reserves of glycogen in the muscles and liver, and only then started to use the deposited fat. With the exception of a short high-intensity interval training, but are available only to qualified people.
Aerobic dance for weight loss
Of all kinds, the most popular is, perhaps, aerobic dance. And no wonder — education is not only consumed 500 Calories, but also significantly improves mood. Benefits as well as improving the plasticity and coordination of movements.
Aerobic dance, in turn, is divided into several areas:
- Belly dance. Belly dance, on the one hand, the well-known styles of dance, fine and popular type of women's group exercise for weight loss and improving the body. In all respects a wonderful view of the activity: improves posture, flexibility, grace, uses all muscle groups, even the deep ones that are difficult to load. Allows you to adjust the load, increases sexuality and even promotes women's health.
- The Strip dance. Strip-dance — seduction in a modern way. Sensual movement, not only to improve the female figure, but also increase libido as well as visual appeal girls. The training complex includes the overall strength of the unit, in fact, dance and stretching.
- Jazz aerobics. Significantly improves your posture, running at a moderate speed, smooth and continuous. There are a lot of wavy movements with soft plastic hands, which placed a heavy load on the spine. This type of aerobics is suitable for girls with choreographic preparation.
- Hip-hop aerobics. Is considered the most energetically expensive form of aerobics. One lesson lasts 450-500 Kcal. Almost as intense a Rock-n-Roll aerobics — lots of movement and jumping, high temp.
- Latina aerobics. Recently especially popular, for example, Zumba, which is in almost every fitness club. Fiery Latin rhythms, is not very difficult technically, but very sexy moves. Cadence, springy step, an intense work in the hips. All this provides good physical activity and playfulness, despite the fatigue.
Of course, dance, aerobics can be practiced at home.
Step aerobics in the home and in public
Step aerobics has long been prescribed in almost all gyms — intense jump around the platforms proved its efficiency in the construction of the complete body. This kind of aerobics can even be called power, because the more advanced complexes, which include training with weights, and after hopping part is definitely the power unit and at the end of the stretch.
Classes in the hall the advantage, first, because you will need to inventory the platform, with weights or on the weights, and secondly, the coaching and group classes to motivate you not to stop, and step very hard type of aerobics, so the temptation to feel sorry for yourself occur more than once. However, at home it is possible to organize the entire educational process, especially if you have self-discipline. Inventory of easy purchase in the sports store or even confused with improvised means.
If you are planning to do at home, choose a platform with a width of 40 cm and a length of about a metre — some of the exercises are uncomfortable to do in the vicinity of the bench too long. The height should be chosen according to your physical condition, you should not immediately start with high. In sports stores you can buy a model with an adjustable height is very convenient for beginners.
With step aerobics it is necessary to follow some simple rules:
- Half an hour before a workout, drink 250 ml of water, during training drink a little and in small quantities.
- When lifting on the platform, to move fully through the leg, without involving the back (it should be straight).
- The movement must be smooth, without jerks.
- The foot on the platform completely to put the entire foot.
- The same movement can be done, not more than one minute, and then switch to the other leg (arm) or after exercise.
All of the exercises, step aerobics exercise a person who on the platform (although some of the authors of the programs, there are also other options, however, are for "advanced users"). The knees of both legs slightly bent to avoid injury. Body should be flat, core muscles and the pressure is tense, the shoulders are lowered, a raised chin.
All the complexes of step aerobics are based on a few basic steps: Top-up, Basic step, Step touch, V-Step, etc ..
Water aerobics for weight loss
Perhaps the only disadvantage of Aqua aerobics is that this can not be done at home (well, except that you have a personal pool). In all other respects is an excellent choice for anyone, regardless of weight and age. Due to the fact that instruction takes place in the water, not overloaded joints especially in the knees), which is very important for people with a lot of overweight.
The load is in this case very good — at the expense of water resistance to make the exercises more difficult than on land. It is also nice that you don't sweat, you can safely swim to warm up and after training. Water helps to evenly distribute the load, to simulate the beautiful figure. Actually, for a very fat lady — Aqua aerobics only option for intense aerobic activity.
If you want to get rid of excess weight need to buy expensive gym membership — the Internet offers a great opportunity to do home aerobics program, developed by renowned trainers and the fans. You can easily find the experience of Oriental dance, or Zumba, complexes of step aerobics or rhythmic gymnastics. Choose what you like more and start classes.