Any woman at least once in her life has attempted aerobics. Very often this happened under the broadcast of the corresponding disc at home.
Nevertheless, we will try to understand the term “aerobic exercise”: what does it mean and how is it used. To begin with, we can see that the root of the words aerobics is “aero”, which means “air” in Greek.
Thus, aerobic training is a set of exercises, during which breathing exercises are combined with the movements of the musculoskeletal system. The basic rule in their implementation is the correct breathing and coordination of motor and respiratory movements.
Aerobic exercise at home can increase lung ventilation and develop individual breathing rules when moving. Science proves that pulmonary ventilation at rest in humans is only up to 6 liters of oxygen per minute, and during sports it increases several times and its intensity depends on movements.
Due to increased ventilation in the lungs, the body is better supplied with oxygen and, therefore, redox reactions are more active.
Thus, any aerobic exercise that is aimed at increasing the rhythm of respiration, activating the work of the lungs and various muscle groups is useful for maintaining the body tone. This type of training includes: walking, running, rowing, jumping, swimming, cycling (in the warm season) and skiing (in winter). And, of course, one cannot fail to mention dancing.
It will be very correct to nevertheless use aerobic loads at the very beginning of your training under the supervision of an experienced trainer, and later, after understanding the method of combining breathing and movement, you can continue classes at home.
The main subtleties for regulating proper breathing :
- when performing squatting exercises - inhalation is done during the squat, and exhalation during straightening;
- when lifting and extending to the sides of the hands, inhalation is performed, and when lowering, exhale;
- when lifting legs - inhale, when lowering - exhale.
To monitor the correctness of the complex, it is recommended to engage in front of the mirror.
Aerobic exercise may include exercises, the implementation of which provides for various positions of the body: standing, sitting, lying down. To achieve the desired effect, you need to start classes with repetition up to 5 times, and within a month to increase the number of repetitions to 10.
It’s not worth doing too intensively right away, since excessive ventilation of the lungs can contribute to a decrease in carbon dioxide, which leads to a decrease in body tone. Unpleasant sensations such as dizziness and weakness may appear .
It is for this reason that aerobics combines breathing exercises with active exercises, which are general strengthening in nature and are performed with smooth, shallow and calm breathing. Also, an increase in the pace in training significantly increases the load on the cardiovascular system, which may be contraindicated for people with relevant diseases.
Women who regularly do aerobics noticed that there was a burning of excess fats. But it is impossible to consider these exercises as an effective means for losing weight, since getting rid of unnecessary weight with the help of aerobic training is a very long process. Therefore, we must remember that the use of physical activity is, first of all, maintaining a fit body, as well as the prevention of diseases of the cardiovascular and respiratory systems of a person. Especially need to deal with people leading a sedentary lifestyle.