Aerobics is still associated by many people with television programs, in which girls in leotards, bright leggings and leggings jump and wave their arms to incendiary music. But a special kind of training has evolved over the past 10 years, and not everyone understands what aerobics is and why it is needed. Let's see if rhythmic gymnastics is really useful and worthy of the odes that the coaches sing to it.

Training principle

The term "aerobics" can be applied to different types of physical activity: walking, running, swimming, cycling, etc. A distinctive feature of training is the aerobic part of the session, in which the work of the circulatory and respiratory systems is kept at a certain level.

All basic steps in classical aerobics are performed without undue stress and are available to the untrained beginner. One lesson can include over a hundred different bodyweight exercises. Strength aerobics has an increased level of difficulty and is more suitable for men who are looking to burn excess weight and maintain muscle mass.

Aerobics is aimed at a wide range of people. In groups, usually from 6 people are engaged. A workout can last from 45 minutes to two hours. For homework, training videos with Yulia Sinyagina or American actress Jane Fonda are most often used. All dance steps, jumps, fast and slow breathing exercises are combined into a continuously performed effective complex. An integral part of all workouts is rhythmic music.

Women come to aerobics to lose weight or men who do not want to deny themselves food and want to look good at the same time. But losing weight is only an additional beneficial effect. Before looking for a place to do fat burning aerobics and buying a subscription, understand how cardio exercises work on the body and whether they will help you achieve your goal.

What is aerobics for?

Aerobic exercise is a workout of the cardiorespiratory system. A pronounced fat burning effect is inherent only in certain types of activities. Losing excess weight actually does not happen very quickly: in order for weight loss to come to the fore instead of the healing effect, you will have to train more than three times a week for 1-1.5 hours. Many people get the desired result no earlier than six months later. But great health and vigor are guaranteed to appear after a month of regular classes.

Positive changes in the body thanks to aerobics:

  • oxygen delivery to tissues and organs improves;
  • endurance increases;
  • the volume of the lungs increases;
  • the heart is strengthened;
  • the pulse is normalized;
  • shortness of breath disappears;
  • metabolic processes are accelerated;
  • the risk of developing atherosclerosis is reduced;
  • bones are strengthened;
  • muscle tone is formed.

Aerobic training helps you cope with stress, so the result will not only be a toned, healthy body, but also a good mood. Exercise will undoubtedly contribute to weight loss, but nutrition is the main factor in this matter.

Popular aerobics destinations

In physical education, for many, not only the result is important, but also the process. For classes to be enjoyable, you need to choose your training complex.

Classical

The most common form of aerobics consists of warm-ups and simple exercises aimed at improving your health. Simple movements strengthen the muscle corset and improve posture and flexibility.

Training takes place in the water. The load on the spine in the aquatic environment decreases, and the load on the muscles increases - while performing the exercises, you have to overcome the water resistance. Such training is suitable for people of all ages and even pregnant women. Aqua aerobics is especially loved by overweight people, since excess weight is not visible under water and beginners do not complex during classes.
Dance

Workouts always have a distinct style: latina, hip-hop, salsa, etc. There are as many subspecies in dance aerobics as there are dance styles. Emotional interesting dance lessons heal, perfectly strengthen the musculoskeletal system, improve coordination, and stimulate the cardiovascular system.

Power

Aerobics with weights works to maximize the muscles of the abdomen, shoulder girdle, buttocks and thighs. Exercises are not aimed at increasing muscle volume, but at developing them. In the exercises, weights are used: dumbbells 2–20 kg, body bars, barbells. The exercises reduce body fat and are suitable for experienced athletes. - a subtype of power aerobics with bodybuilding exercises - it has an increased level of difficulty.

Step aerobics

Classes are held using a step platform. Beginners learn the basics of aerobics without a sports equipment, and then do the exercises on an elevated level. This complex is often used to prevent joint diseases. In the process of training, the muscles of the buttocks, thighs, and lower legs are strengthened.

Bicycle aerobics

A dynamic cycling workout takes place on the simulator in the gym. There are two types of cycling aerobics:

  • spinning - calm;
  • - racing.

Riding at high speed does not give the same sensations as cycling on the street, but it helps burn calories quickly. The main load falls on the leg muscles.

Trekking

Aerobic treadmill workout alternates with rest intervals. Before trekking aerobics, beginners take a test to determine the optimal level of exercise. The load changes due to the change in the angle of inclination of the walking belt and speed.

Fitball

Fitness ball exercise strengthens all muscles, energizes and helps burn a lot of calories. Exercise relieves the load on the spinal column, corrects lordosis and kyphosis, and improves metabolism in the intervertebral discs.

Slide

In the training process, a slide board is used, along the edges of which there are ramps for braking and performing repulsive movements. For a smooth glide, special synthetic covers are put on the sneakers. Training is suitable for young healthy people and especially those who have problems with excess weight. The fact is that it is difficult for overweight people to perform jumps in regular aerobics, but in slide workouts there is no such load on the joints.

East-West direction

A special fitness program combines basic aerobic steps with movements from martial arts (taekwondo, wushu, karate) or yoga. In the classroom, all muscles are worked out, strength and endurance are developed. Movements taken from yoga improve the work of internal organs, relax tight muscles.

Subtypes of direction:

  • kick - the system combines elements of striking technique and aerobics;
  • - fighting movements to music;
  • tai-kik - symbiosis of tai-bo and high-intensity exercises with a rope;
  • ko-bo - martial arts movements are combined with dance aerobics;
  • yoga aerobics - a combination of classical aerobics and stretching exercises.

The non-contact sport is safe and suitable for children - it helps energetic babies and adolescents to leave a significant part of the energy in the gym, strengthens the immune system, improves the functioning of the nervous system, enriches all cells of the body with oxygen, increases the capabilities of the cardiovascular and respiratory systems.

A-box

Workouts accompanied by energetic music are based on conventional boxing techniques. Movements can be performed alone and in sparring, without gloves and with gloves. The direction of fitness develops speed of reaction, impact force, coordination of movements, endurance. Lessons under the guidance of professionals allow you to master self-defense skills and get emotional relaxation.

Bosu aerobics

The complex of movements is performed on an elastic inflatable hemisphere platform. Classes are very similar to step training, but here you have to additionally maintain balance. In training, all muscle groups are involved, the vestibular apparatus is strengthened, dexterity develops, the condition of the spine improves and deep muscles are worked out that do not work in regular strength training.

Mix aerobics

The workout combines different types of aerobics. New exercises are constantly being introduced into classes, different equipment is used. Lessons that are unlike each other attract with their diversity and help to keep the body in good shape.

Fitness aerobics

The team sport has incorporated all the best from sports and health-improving aerobics. The set of endurance exercises is characterized by a fast pace and a sharp change in positions. Dynamic movements are performed simultaneously by all team members. This sport develops moral and volitional qualities and strengthens health.

New types of aerobics are constantly appearing with the use of one or several simulators. Each subspecies has requirements for training and health status. Whichever direction you choose, the classes will bring the maximum benefit only with proper nutrition.

How to start doing aerobics?

Any physical activity has contraindications, and aerobics is no exception. Before starting training, be sure to consult with your doctor. When choosing a direction, be guided by the individual characteristics of the physique and the state of health. You can do it both at home and in gyms individually or in groups.

It is better for beginners to visit gyms where there is special equipment and experienced instructors. The trainer will take into account the disease, help you choose a complex to restore health and the desired level of physical activity. The formula will help you find out your optimal load level:

220 (maximum heart rate) - age.

The result is a limit that cannot be exceeded in training.

  • beginners - 60% of the limit;
  • experienced athletes - 75% of the maximum load;
  • athletes with solid experience - 85% of the maximum value.

People come to aerobics with a desire to lose weight. To achieve this goal, you will have to do 4-5 times a week. The result will be visible in two months. To maintain good physical shape, it is enough to exercise 1-3 times a week.

To get the perfect figure, you need to combine different loads: you can do aerobics three times a week and twice a week in the gym. With regular exercise, you will surely encounter laziness, which overcomes even professional athletes. The key to success lies in overcoming apathy, focusing on your goal and leaving your comfort zone.

How to choose aerobics clothing?

Since the exercises are performed quickly, clothing should be comfortable and light: tracksuit, T-shirt, shorts, T-shirt, leggings. Choosing the right footwear is equally important. For jumping rope, ordinary sneakers that do not support the lower leg are not suitable. Classes in them will become traumatic and can lead to joint problems. For such purposes and some workouts from the eastern group, tennis or basketball shoes are more suitable. It is also worth taking a towel, rug, water for class.

Many beginners ask themselves: is it too late for me to do aerobics? The answer is no. Aerobic training is suitable for all ages and fitness levels. If single lessons at home require independent control, then in group training you can be inspired by other people's successes and meet interesting people. Do not miss the opportunity to find your dream figure, rejuvenate and make your life brighter!

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To keep their bodies in top shape, the fair sex uses a variety of methods. Scrubs, masks, peeling. Various types of massage, sports, dancing, fitness, etc. Women spend a lot of time to find the most effective and effective method that will help them find their cherished forms.

One of these methods is aerobics. But in order for classes to begin to be beneficial, you need to understand what aerobics is. In addition, you need to understand how to do the exercises correctly so as not to harm your body.

What?

Aerobics is a set of exercises that is based on aerobic movements to musical compositions that have a clear rhythm, which, in turn, helps to set the right beat for correct execution of movements.

There is no need to look for specially prepared territory and equipment for practicing aerobics. You can do this type of gymnastics at home, with a minimum amount of sports equipment. Music is an important and integral part of aerobic exercise.

Short story

Ancient Greece is considered the birthplace of aerobics. Then it was a kind of gymnastics, and only men were engaged in it. Exercise with drums and orchestra sounds was popular among the Spartans. They were used to strengthen posture, develop a sense of rhythm and plasticity of movements.

Aerobics as a free direction appeared only in the 19th century. The emergence of a special type of gymnastics is associated with the development of a special set of exercises by Dr. Demeny. It was he who became the author of a system of exercises for muscles and joints based on a combination of rhythm with harmony of movements, variable relaxation and tension of various zones. Special attention was paid to the development of flexibility and plasticity of the human body.

Dr. Demeny pointed out the need for continuity and omnidirectional movement. And the change in their complexity in both directions provides relaxation for the muscles.

Views

There are several types of aerobics, each of which has its own admirers:

  1. Dance aerobics is the most popular and effective form of artistic gymnastics. The main goal is to improve posture, lose weight and strengthen leg muscles. In addition, the sense of rhythm improves during exercise. For practicing this type of aerobics, no special instruments are required, good music and excellent mood are enough.
  2. Step aerobics consists of a set of basic steps, which are interconnected by combination ligaments. Aerobics for weight loss for beginners includes simple combinations of two to three steps in a bundle.
  3. Slide aerobics combines aerobic and strength exercises. For practice, you need to purchase a special mat with a sliding surface and bumpers for braking.
  4. Pump aerobics or body pump includes exercises from bodybuilding and aerobics. Classes are conducted to groovy music, strength exercises are performed and barbells are used, all along with elements of regular aerobics.
  5. Aqua aerobics is a special kind of artistic gymnastics. All exercises are performed in water using a minimum amount of sports equipment.
  6. Fitness aerobics.

Benefit

Aerobic exercise will help not only lose weight, but also improve the condition of the human body as a whole. Thus, aerobics has a number of undeniable benefits:

  • positively affects the balance of oxygen in the blood;
  • helps to raise the mood;
  • improves the sense of rhythm;
  • strengthens the skeletal and muscular systems;
  • increases ventilation of the lungs;
  • helps to improve the functioning of the endocrine system;
  • increases endurance;
  • relieves stress well.

Aerobics is good for both young women and older women. There are no age restrictions for gymnastics.

Contraindications

Aerobics can bring invaluable benefits to a woman's body, but there are contraindications to practicing this type of gymnastics. These include:

  • diseases of the heart and cardiovascular system;
  • high or too low blood pressure;
  • suffered strokes and heart attacks;
  • phlebeurysm;
  • ankylosing spondylitis;
  • damage to the spine, intervertebral discs and other disorders in the structure and work of the musculoskeletal system;
  • current ARVI, acute respiratory infections and other colds.

Only recent surgeries or serious illnesses can become an absolute contraindication. All others only limit the range of possible exercises, but do not completely exclude sports. Taking into account all the contraindications and recommendations, aerobics classes will certainly benefit the human body.

In addition, it must be borne in mind that the results from the exercises will not be visible immediately, but only after some time.

Some people are contraindicated in aerobics. Exercise should not be performed by pregnant women, people with certain chronic diseases, or people who have recently undergone surgery.

For those who are actively involved in sports, in order to prevent the destruction of the cartilage tissue of the joints and the spine due to physical exertion, it is necessary to take chondroprotectors. This is the name of a group of products whose task is to normalize metabolic processes in the cartilaginous tissue, which is reflected in the improvement of its structure. For example, the dietary supplement “Glucosamine-Maximum Advance 1500” (sachet), a chondroprotector containing two active substances: glucosamine and chondroitin in a special, increased dosage, has proven itself well. They are natural structural elements of healthy cartilage tissue, are well absorbed due to their natural nature and stimulate the processes of metabolism and regeneration in cartilage cells, thereby helping to stop its destruction during intense sports activities.

NOT A DRUG.

Aerobics for the elderly

Playing sports in old age will have significant differences from those at a young and young age. Some exercises will need to be abandoned, for example, strength loads.

Fitness in old age can be beneficial for the body. The result of gymnastics classes will be:

  • losing weight;
  • strengthening the body's immune system;
  • improving the work of joints, cardiovascular system;
  • increased flexibility;
  • improved coordination of movements;
  • improving sleep, getting rid of insomnia;
  • increased mood, emotional background in general;
  • improving memory, cognitive processes;
  • prevention of senile dementia;
  • prevention of possible memory problems.

Doctors strongly recommend moderate exercise. However, before starting classes, elderly people need to study in detail all the information about this type of gymnastics, find out what aerobics is, undergo a medical examination and obtain the appropriate permission from a doctor. Otherwise, you can harm the body by excessive physical exertion.

Aerobics as a way to lose weight

The main advantage of aerobics for weight loss is the study of all muscle groups. It is worth remembering that in addition to aerobics for weight loss at home for beginners, there are important conditions, the observance of which will help to find the forms of their dreams.

Aerobic training will be effective. There are several types of aerobic activity that contribute to active weight loss. These include:

  • jumping rope and standing still, running;
  • alternation of exercise on sports simulators with step aerobics;
  • slide aerobics based on the sliding effect, etc.

Walking every day for 20 minutes helps to strengthen muscle tone and acquire the desired shape.

  • walking;
  • dancing to rhythmic music using dumbbells or other weights;
  • jumping rope.

The last exercise will significantly improve the functioning of the respiratory system of the body. Regular implementation of the above complex will not only help to quickly acquire a beautiful body, but also relieve existing complexes and self-doubt.

In addition to gymnastics, it is necessary to adhere exclusively to proper nutrition.

Aerobics at home for weight loss can eliminate hypodynamia and significantly improve mood, while eliminating the adverse effects of stress and adverse environmental influences.

Aerobics during pregnancy

Despite the fact that pregnancy is a contraindication to aerobics, there is a type of gymnastics that will have a positive effect on the body of a pregnant woman. This type of gymnastics is water aerobics.

Exercise will help not only reduce the intensity of weight gain while carrying a baby. The manifestation of back pain will decrease, and the general well-being of the woman will improve.

In addition, during water aerobics exercises, the joints are relieved, blood flow in the legs improves, and the work of the heart is stimulated. Regular pool activity helps the fetus to position itself in the womb - head downward.

General principles of doing exercises

During the workout, you need to alternate the exercises. Music for classes should have a clear rhythm. It is best to use wordless pieces of music during beginner aerobics at home. Because words can contribute to poor concentration during exercise.

The form

When choosing a sports form for aerobics, several conditions must be taken into account.

  1. The material from which the garment is made must allow the body to breathe. Synthetic materials are completely unsuitable for people suffering from various skin diseases, dermatitis. High-quality synthetic material retains its color for a long time, does not lose its shape and helps to remove excess fluid from the body. Clothes made from natural cotton are also suitable.
  2. The size should fit perfectly. Choosing a larger or, conversely, smaller form is strongly discouraged. Since the sports uniform of the wrong size will reduce the effectiveness of the exercises.
  3. The appearance of the sportswear is also important. Because in beautiful clothes you feel confident and comfortable. The visual perception of yourself in the mirror increases the chances of getting carried away with fitness for a long time.

If you meet the above conditions, you can significantly increase the effectiveness of training.

Instead of a conclusion

Aerobics is a great opportunity not only to tighten your body, make it flexible and plastic, but also lose extra pounds, correct posture, strengthen your back and blood vessels. If you choose the right exercises and correctly approach them, you can achieve a good result.

Each person has the opportunity to choose the type of artistic gymnastics that suits him, depending on the individual characteristics of the organism. Now this is possible more than ever thanks to the variety of different types of aerobics.

Many women choose aerobics. It has a positive effect on the balance of oxygen in the blood, strengthens the skeletal and muscular systems of the body, increases endurance, and also very well relieves stress and normalizes the emotional state of a person.

Having found out for yourself what aerobics is, and taking into account all the nuances and subtleties, there is no doubt: gymnastics will definitely benefit the body!

The concept of aerobics dates back to 1960. American doctor Kenneth Cooper explained that aerobics is a varied form of physical activity with a health-improving orientation. Aerobics has been proven to help you effectively lose weight.

Aerobics is rhythmic gymnastic movements performed to music and combining with the study of all muscle groups and the development of flexibility. Aerobics has a health-improving character, as it saturates the body with oxygen. It is an excellent workout for the cardiovascular system and for toning the whole body.

The basis of aerobics classes is running on the spot, walking and jumping, which are performed from different starting positions.

Thanks to intense aerobic exercise, fat is effectively burned. For those wishing to lose weight, for a noticeable result, it is necessary to practice at least three times a week for about 60 minutes.

Types of aerobics

Today there are many areas of aerobics. There are more than 30 types of them, and each has its own distinctive features. Let's look at the main and most common types:

  • classical aerobics (the most common form, includes running and jumping to rhythmic music);
  • step aerobics (classes are conducted using a special step platform, with the help of which exercises are additionally performed on the press, back, buttocks and other muscles);
  • power aerobics (classes are carried out with the use of additional weights and fitness dumbbells);
  • (dance moves are used that correspond to different types of dance, such as hip-hop, latina, jazz, salsa, etc.);
  • water aerobics (classes are held in water);
  • fitball aerobics (exercises are performed using fitballs);
  • bicycle aerobics (interval riding on a stationary bike);
  • mix aerobics (includes exercises with different types of aerobics).

The benefits of aerobics

  1. Strengthening the cardiovascular system and reducing the risk of heart disease.
  2. Strengthening the respiratory system by saturating the body with oxygen.
  3. Improving the work of the endocrine system.
  4. Increase in energy, increase in strength and develop endurance.
  5. Increase in the speed of all metabolic processes in the body.
  6. Effective fight against excess weight.
  7. Great mood and well-being.

Aerobics for weight loss at home. Video

A significant advantage of aerobics is that it is permissible to conduct classes at home. To lose weight, you don't have to sign up for aerobics lessons at a fitness club. To burn fat effectively, it will be enough to regularly do aerobics at home.

Doing it at home has a number of advantages:

  • work at a pace that is comfortable for you;
  • the ability to independently choose music for training;
  • training can be carried out at any time convenient for you;
  • You can download a video of home aerobics for weight loss of your favorite fitness trainer and doing aerobics will be even more fun.

In addition, you have the opportunity to diversify your workouts. Do different types of weight loss aerobics. Download videos of different aerobics styles and alternate your activities. This approach to the organization of training ensures a good mood throughout the entire weight loss.

A great way to be in good shape, have a toned slender body and exude self-confidence! This is the key to being active and in a good mood, regardless of gender and age.

The word "aerobics" means "with oxygen". These exercises, vigorous and vigorous enough, last long enough and are performed regularly to keep the heart and lungs healthy. Usually performed in groups with an instructor and background music. This article examines the concept of "aerobics" (what it is, its varieties, what are the benefits of exercising) and gives a brief historical information. Interest in aerobics has been growing at lightning speed since its inception. An audience interested in good health and a beautiful body realizes all its benefits. This type of exercise burns fat faster than any other type of exercise.

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 raise the level of 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 running competition) changed the world of fitness back in 1968 with 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 kicked off a new craze that spread to the masses.

Aerobics history: life and movement

Aerobics is a system of exercise aimed at preventing the development of coronary artery disease that was first promoted by Dr. Cooper in 1968 at a 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 became very popular 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 a completely new and competitive sport called sports aerobics. Already in 1984, their organization received permission to host the first national championship. In the beginning, in sports aerobics, competitions were held in four categories: among men, among women, mixed pairs and mixed trios. Since 2002, changes have been made, and now groups of six athletes could 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 stress obliges the body to adapt, resulting in many changes that bring positive results. The health benefits to be gained from exercising are vital because it is not only about exercise to help regulate weight, but also the ability to prevent the development of many common diseases. The benefits of regular aerobics are the following:

  • Weight control.
  • Reducing the risk of diabetes, heart disease and obesity.
  • Reducing the level of "bad" cholesterol.
  • Increased endorphin levels.
  • Increasing the efficiency of the body in absorbing oxygen.
  • Reduction of subcutaneous fat.
  • Increase in muscle tissue and its elasticity.
  • Improved sleep quality, feeling alert in the morning.
  • Reducing the severity of chronic diseases such as heart disease or hypertension.
  • A surge of strength, getting rid of fatigue.
  • Maintaining a good mood.
  • Relief from depression, stress and anxiety.
  • Prevention of cardiovascular diseases.
  • Decrease in blood pressure.

Regular exercise increases blood flow, so the heart drives out large volumes of it. As a result, aerobic exercise gradually strengthens the heart, which allows for a longer duration of exercise.


Types of aerobics for beginners

There are several types of aerobics. Beginners can start with the varieties described below.

Step aerobics

The oldest form of aerobic exercise, it is nevertheless one of the most recognized and effective. It can be carried out both in groups and at home, where rhythmic music for aerobics sets the pace for classes.


Bicycle aerobics

Since 1989, it has been possible to train indoor cycling. It is one of the most practiced activities in gyms to this day. Bicycle aerobics does not require any special skills, gives a chance to burn 500 calories in 45 minutes and is suitable for people of all ages. Another advantage of this type of aerobics is the psychological aspect. The classrooms are equipped with video projectors for a virtual ride with fantastic landscapes and soothing music.

Rope exercises

A jump rope is a device that can be used almost anywhere, anytime. You don't need to spend a lot of time learning to do the exercises, and the equipment costs a penny. For rhythm, fast music is used (for aerobics with a skipping rope, the length of the tracks can be used as a time guide).

Jazz aerobics

Popular aerobic workout in a group of a few people to dozens. Aerobics lessons are taught by certified instructors who teach specific dance moves and monitor the technique during the lessons.


Yoga and aerobics

There is a huge misconception about yoga. It is generally accepted that yoga primarily involves stretching. However, this practice includes much more - yoga helps develop the respiratory system. The respiratory system includes the organs that supply oxygen to the body.

Water aerobics

Not only for problems with excess weight, aerobics is indispensable. Almost everyone who has joint problems, back pain, fragile bones due to diseases, as well as the elderly, knows what it is and what benefits water aerobics brings.

Tai Chi and other exercises

In addition to wanting to look and feel good physically, many of us want to stabilize the mental and spiritual aspects as well. Ancient oriental practices pay a lot of attention to the latter, but it is impossible to achieve harmony with oneself without working on the physical shell and saturating the body with oxygen.

Health, a toned body and aerobics ... What are and how these three concepts are connected, today everyone who is engaged in strengthening their body and wants to live as long as possible knows. Aerobics is a type of exercise that combines rhythmic exercise with stretching and strength training to improve all health indicators (such as flexibility, muscle strength, and cardiovascular health). Today, the reality is that everyone should find at least half an hour among their busy schedule to work on themselves.


As is usually the case, deciding to come to grips with their health and start an active lifestyle, people often face the problem of choice: today fitness centers and sports complexes offer a huge number of various possibilities - from superbly equipped gyms to large swimming pools.

Moreover, each type of physical activity (whether it be athletics, bodybuilding, or fitness) solves a specific problem, performs a specific task (fat burning, muscle support, body shaping, etc.).

Aerobics is a set of gymnastic exercises performed with rhythmic music. And it is this type of exercise that is one of the most popular among people seeking to maintain a healthy lifestyle.

What is aerobics

Aerobic exercise is a great way not only to tone the body, but also to ensure the flow of oxygen to all organs and systems of the body.

Unlike fitness, where a certain strength load takes place, all aerobic exercises are quite simple, do not require special training, so even a person who has never played sports can easily withstand a workout.

Aerobics classes include several basic elements:

  • Working out all muscle groups of the body;
  • Breathing exercises;
  • Work on the development of flexibility and plasticity.

The difference between aerobic exercise and anaerobic exercise lies in the way in which energy is produced:

  • During strength (anaerobic) training, glucose is broken down, resulting in the formation of a large number of lactic acid molecules, which are responsible for the growth of muscle mass, as well as ATP (adenosine triphosphoric acid) molecules, the main source of energy. A lot of lactic acid is released, and little ATP. As a result, there is an active process of muscle growth, while there is not enough energy for prolonged strength activity (in bodybuilding, short periods of intense muscle work are practiced, followed by rest). During strength training, the body prefers to generate energy from carbohydrates.
  • During aerobics, the process of glucose breakdown occurs with the participation of oxygen. Such training is characterized by a much lower intensity than strength training, therefore, predominantly fats are used as "fuel". Saturation of the body with oxygen allows you to exercise without rest for 45-60 minutes.

For greater clarity, we suggest studying the pivot table:

Aerobic exercise Anaerobic exercise

the main goal
  • Weight loss
  • Fighting body fat
  • Increased endurance
  • Muscle gain
  • Increase in power indicators

Breakdown of glucose

It occurs with the participation of oxygen. It takes a certain time to deliver oxygen to the cells (usually at least 20 minutes), so glycolysis is slower, which requires an increase in the duration of the session.

It goes without the participation of oxygen, so lactic acid begins to be released almost immediately after the start of the workout, ensuring the rapid breakdown of carbohydrates.

Intensity

Medium - an increase in heart rate up to 60-80% of the maximum allowable rate (pulse average 120-160 beats per minute)

High - an increase in heart rate up to 80% and above the maximum allowable rate (heart rate on average 170-190 beats per minute)

Duration of training

From 45 minutes and more (maximum - 1.5 hours). Active fat burning begins no earlier than 30 minutes after the start of the workout.

30 to 45 minutes. After this period, the body is depleted (including oxygen starvation of the brain), which lengthens the recovery process and makes training ineffective.

Release of energy

ATP molecules are formed in large quantities, which provides endurance and allows you to actively exercise for 45-60 minutes.

ATP molecules are formed a little, so you cannot engage in more than 45 minutes.

It should be noted that at present most sports programs are "hybrid" - athletes actively combine aerobic and anaerobic loads to achieve the most effective result. For example, in aerobics, after 10-15 minutes of cardio load, a small 5-minute power set follows - an exercise with large weights (dumbbells, a barbell, exercises on simulators).

The benefit of aerobics lies in the fact that, in addition to burning fat, during exercise, there is increased ventilation of the lungs and, as a result, the activation of the heart.

What are the benefits of doing aerobics

Like any type of physical activity, aerobics is of great benefit to our organism:

  • Exercise your heart... The heart muscle, like other muscles, needs constant support, especially since the health of our body largely depends on it. It is not for nothing that aerobics is called cardio exercise - during exercise, not only the muscles of the musculoskeletal system are actively trained, but also the heart (as a result, blood circulation improves, the organs receive the maximum amount of nutrients).
  • Lung training... In the process of doing aerobics, the volume of "consumed" air increases significantly. This is achieved through the correct combination of motor and breathing exercises. As a result, all organs and systems of the body receive a sufficient amount of oxygen necessary for a full-fledged metabolism.
  • Training of all muscle groups... During aerobic exercise, almost all muscles work, which ensures that they are constantly maintained in sufficient tone. A tangible plus of aerobics - due to the active enrichment of cells with oxygen, an increase in muscle mass is practically not observed (lactic acid is not produced), therefore, doing aerobics is impossible to "pump".
  • Stimulation of the gastrointestinal tract... The activity of the abdominal muscles well stimulates the work of the stomach and intestines, which will ensure the absence of intestinal disorders, constipation, flatulence, etc.

In addition, there are a huge number of benefits of aerobics specifically for weight loss and body shape:

  • Active burning of subcutaneous fat... During vigorous cardio training, fat cells are used as the energy source, not carbohydrates, and there is a slight increase in muscle mass.

Do not be afraid if after 2-3 weeks of aerobics (subject to the diet), the figure on the scales does not decrease at all, and maybe even vice versa - it has become larger. The fact is that fat cells have less mass than muscle cells, therefore, with a significant decrease in body volume (due to fat burning), the weight can remain at the same level.

  • Improving body relief... Lack of excess weight is not always the main condition for a beautiful figure. Thin people who neglect physical activity have sagging muscles and skin, which does not add to their beauty at all. Regular aerobic exercise can help you maintain your weight easily, and give your muscles good tone and definition.

Among other things, aerobic exercise provides a comprehensive health-improving effect:

  • Improving endurance indicators.
  • Improving posture.
  • Prevention of cardiovascular diseases.
  • Training of the vestibular apparatus (development of a sense of balance, coordination of movements).
  • Lowering blood pressure by activating the work of the heart muscle, increasing the size and number of capillaries.
  • Normalization of metabolism in the body.
  • Improvement of the psychological state, prevention of stress, rest after serious mental activity, normalization of sleep, etc.

An important advantage of aerobic training is low intensity, making this type of physical activity suitable for everyone, regardless of age, gender, physique and physical fitness. At the same time, it is women who most often attend classes:

  • Aerobics is a fairly easy way to get rid of a couple of extra pounds and make your figure attractive and graceful.
  • This is an excellent option for the prevention of breast cancer, as well as a good rehabilitation aid for people who have undergone surgery to remove a tumor.
  • Cardio training is a great opportunity to completely safely strengthen the pelvic muscles, which will be very useful during pregnancy and childbirth, and will also help to avoid congestion in the pelvic organs.

The benefits of aerobics for the body as a whole are very significant - it is not for nothing that this type of activity (along with swimming) is recommended for people who have undergone surgery and need to restore vitality.

Indications for aerobic exercise

Aerobics is not just one of the popular sports. Often, aerobic training is recommended by doctors as therapeutic exercises for people who need to recover from injuries and illnesses. Among the medical indications for aerobics are the following:

  • Recovery of the body after long-term illnesses, especially if bed rest has been observed for a long time.
  • Rehabilitation after trauma, fracture or surgery. During this period, it is important to ensure a minimum load.
  • Lack of regular physical activity, sedentary work.
  • Constant feeling of fatigue, sleep disturbance, stress, tendency to depression, irritability.
  • Overweight and obesity (the intensity of training is determined based on the degree of neglect of the problem).
  • Prevention of certain diseases (diabetes mellitus, heart attacks and strokes).

Aerobic training is excellent for strengthening the immune system, therefore, it is recommended for people who are often sick and difficult to bear infectious viral diseases.

Contraindications to aerobic exercise

Despite the fact that aerobics brings a lot of benefits and has a general health effect, it is necessary to get an exhaustive medical consultation before starting a class. At the same time, there are a number of contraindications to attending workouts:

  • The early period of rehabilitation after major operations and injuries (surgery, fractures, sprains, etc.). It is recommended to start active restoration of motor activity no earlier than after 1.5-2 months.
  • Diseases of the cardiovascular system (heart failure, tachycardia), blood diseases.
  • Chronic diseases in the acute stage.
  • Infectious viral diseases.
  • Diseases of the musculoskeletal system, osteochondrosis.
  • Phlebeurysm.

If you ignore the recommendations of doctors, then from aerobics there will be more harm than good. In addition, do not forget about control over the intensity of training: do not try to surpass yourself - in no case should you work "to wear and tear".

Aerobics during pregnancy

During pregnancy, all of your plans for physical activity should be discussed with your doctor. In some cases (the threat of miscarriage or premature birth, placenta previa, etc.), even despite the woman's excellent health, the doctor may categorically prohibit any exercise. But in most cases, moderate activity is not only possible, but highly recommended for many reasons:

  • Saturation of all organs and tissues with oxygen is useful not only for the expectant mother, but also for the baby.
  • Exercising the heart will maximize the body's endurance, which will come in handy during labor.
  • Exercise your abdominal and pelvic muscles, which will also help during childbirth.
  • Improvement of the emotional state, normalization of sleep, which is especially important during the period of bearing a child.
  • Prevention of edema and varicose veins.
  • The likelihood of gaining extra pounds is excluded.

During pregnancy, it is important not to overdo it with exercise - excessive exertion can lead to an increase in the tone of the uterus, which, in turn, can provoke spontaneous miscarriage (in the early stages) or premature birth (in the third trimester). In addition, it can lead to fetal hypoxia - oxygen starvation.

Do not forget that the period of pregnancy is the time when a woman must first of all take care of her health and the health of her unborn baby. Therefore, if earlier training was very intense and lasted more than an hour, now it is advisable to slow down and reduce the training time to 45 minutes.

The best option is to find a good group for pregnant women, where all the aerobic exercise will be specifically designed for expectant mothers.

The main types of aerobics

Aerobics is a relatively young form of physical activity, while today there are several separate areas, each of which has its own distinctive features:

  • Classical aerobics... Rhythmic dance moves to fast music that sets the rhythm and allows you to keep the tempo well. All muscle groups are strengthened, oxygen exchange is enhanced, the heart is strengthened, posture is improved, the body becomes fit, flexible and plastic.
  • Water aerobics... In this case, the aerobic exercise is done in water. All muscle groups, joints and ligaments are worked out, and thanks to a light massage with water, the skin is tightened, the "orange peel" effect is removed, and the appearance of cellulite is reduced. Aquaerobic has a minimum of contraindications, even people with heart disease and varicose veins are allowed to practice.
  • Step aerobics... All exercises are performed using a special platform - step. During training, the muscles of the press, hips and buttocks are actively working, the relief of the body is well worked out, the cardiovascular and respiratory systems are strengthened.
  • Dance... Its main difference from the classical one is that the movements here are more complex, danceable, and the music can be very different. All muscles are strengthened and tightened, posture improves. Dance aerobics gives a huge boost of positive energy, therefore it helps to fight stress and all its manifestations (sleep disturbances, irritability, chronic fatigue).
  • Aerobics with fitball. Here, all exercises are performed with a large ball - a fitball. The main feature of this area is the ability to work out deep muscle groups. In addition, posture is restored, general health and mood improves.
  • Strength aerobics... The name speaks for itself - during training, not only vigorous aerobic movements are used with music, but also anaerobic (strength) exercises. During training, dumbbells, barbells, exercise equipment are used. The result is an excellent cardio workout, "exercise" for the heart and respiratory organs, a slender toned body, elastic muscles.

In addition, all types of aerobics, in the case of regular active training, help to fight excess weight and excess body fat.

Initially, it may seem that there is nothing difficult in aerobics classes. In fact, even such simple workouts require a special approach:

  • Any workout should always start with a warm-up, and aerobics is no exception. Warming up exercises will help warm up your muscles and keep you from stretching.
  • To achieve a tangible effect from aerobic exercises, it is important to attend them regularly - 2-3 times a week, and 4-5 workouts are allowed for weight loss.
  • An aerobic workout should be 45 to 90 minutes long, depending on your fitness level - beginners are unlikely to be able to handle 1.5 hours of vigorous cardio.
  • It is recommended to start with a small load, gradually increasing it. To do this, you need to monitor your heart rate. During aerobic exercise, an increase in heart rate up to 60-85% of the maximum is allowed.

220 - age = maximum heart rate

Maximum heart rate - heart rate at rest = heart rate reserve

Resting heart rate + (60-85%) of heart rate reserve = target heart rate

For example, in a 30-year-old person, the resting heart rate is 70, during cardio training, it is planned to increase the heart rate to 80% of the maximum:

220 - 30 = 190 (maximum heart rate)

190 - 70 = 120 (heart rate reserve)

70 + 120 * 80 / 100 = 166 (target heart rate)

Remember, self-harm is unlikely to do you much good. Exhaustion of the body, a long period of recovery - this is what those who do not know the measure run the risk of earning.

  • Aerobic exercise alone is unlikely to get you in shape. To achieve the desired effect, an integrated approach is needed:
  • proper nutrition (increase the amount of protein in the diet, replace fast carbohydrates with slow ones, reduce the amount of fat consumed, exclude fast food). Eat at least 3 times a day, plus 2 snacks between meals. No starvation!
  • quitting bad habits (remember: cardio training and smoking are incompatible!);
  • active lifestyle;
  • healthy sleep for at least 8 hours a day.

It is also important not to forget to drink as much pure non-carbonated water as possible: it helps to cleanse the body of accumulated toxins, protects from dehydration.

Do not forget about comfortable clothes and shoes for training: loose shorts and a T-shirt, sports leggings and a T-shirt top (today you can find things with a stimulating effect on sale), gymnastic leotards, sneakers or sports slippers are perfect.

Which is more effective: aerobics at home or in a fitness club?

If you have definitely decided that aerobics classes are exactly what you need, the next question arises: where to do - at home or in a fitness club? It is difficult to give an unambiguous answer to this question - after all, we are all different, and our habits and preferences are very different. However, both at home and in the club have their advantages and disadvantages:

Fitness club

  • an experienced instructor who will always help, prompt, support;
  • cheerful atmosphere, many people who literally "share" their energy with you;
  • "Group enthusiasm", craving for healthy competition, the desire to "show oneself" - all this will help to achieve the desired result;
  • classes take place at a specific time;
  • all the necessary equipment is available - rugs, steps, fitballs, exercise equipment, etc.
  • the coach focuses on the "performance" of the majority, and most often these are people with an average level of training (if you are a beginner, it will be quite difficult for you to catch up with more experienced colleagues).

Classes at home

  • the instructor is a video recording of the training;
  • training time - at any time convenient for you;
  • home environment for many has a more positive effect than the noisy atmosphere of a fitness club;
  • home workouts are ideal for introverted, shy people;
  • you can choose any music you like, practice with your favorite video;
  • you will have to buy or rent the necessary equipment for classes;
  • it is often difficult to correctly perform certain exercises and movements.

Thus, the first experience of aerobic training is best obtained in a fitness club under the strict supervision of an experienced instructor. After you understand the basic movements, you can move on to home workouts.

In general, you can successfully combine both options - work out in the fitness room 2 times a week, and 2 times a week at home.

At the same time, home workouts can be supplemented or replaced by running, jumping rope, cycling - after all, all these are also considered elements of aerobics!

Videos for beginners

In order to better understand what aerobic training is all about, we invite you to watch an interesting training video.