Aerobics is a great way to be in good shape, have a toned slim body and radiate self-confidence! This is the key to activity and good mood, regardless of gender and age. Unfortunately, many of those who started aerobics quit training after some time. Why it happens? In this article we will tell you about aerobics for weight loss and share the secrets of how to make your exercises as effective as possible.
What is aerobics?
At the word aerobics, a lot of people have the image of beautiful girls in swimsuits and leggings who easily and effortlessly swing their legs with the TV screen. This type of load came to us from the West and was especially popular thanks to Jane Fonda, who revolutionized aerobics in the early 1980s.
Meanwhile, the term aerobics literally means that these exercises are associated with increased oxygen use. That is, walking, running, swimming, cycling, soccer, dancing, jumping rope and other similar activities can be attributed to the aerobic type of load.
Now most often called aerobics a set of exercises for musical accompaniment to improve physical fitness.
What are the benefits of aerobics?
This type of load gives the following advantages:
- Weight loss, muscle tone.
- Training of the cardiovascular and respiratory systems.
- Improvement of metabolism.
- Coordination, plastic movements.
- The opportunity to do it yourself. Home aerobics for weight loss is one of the most popular types of training.
- A wide variety of training programs. You can easily choose what is right for you.
- No need to purchase expensive equipment for classes.
- Psychological discharge and stress relief.
Who can do aerobics? Indications and contraindications
Aerobics classes are universal, they are suitable for any age and level of training. You can choose the type of load suitable for yourself and its intensity.
Before starting training, it is advisable to consult a doctor, since there are absolute and relative contraindications for aerobics. We list the main ones:
- high blood pressure;
- recent heart attacks and strokes;
- diseases of the musculoskeletal system;
- varicose veins is a reason for refusing to engage in step aerobics, as well as other types of aerobics with a high degree of intensity and the presence of a jump load.
Pulse zone: why is it?
Very often, the lack of results during training is associated with their low intensity. For aerobics to lose weight, you must make an effort. However, in pursuit of a beautiful figure, these efforts should not be excessive so as not to harm the body. A perfect balance is needed and this balance is the pulse zone.
Intensity is measured using a pulse. For effective aerobic training, it is recommended to exercise in the zone of 60-80% of the maximum heart rate (HR). Theoretically, the maximum heart rate is assumed to be 220 beats per minute. So the interval for a productive workout is 132-176 beats per minute. But this is a fairly average indicator.
To determine the heart rate zone, there are also more complex formulas that take into account your age and other personal characteristics. As a rule, an individually calculated indicator differs from average data, especially its upper limit, which is important for an effective, but at the same time safe training.
It’s quite difficult to stop and check the pulse during the class, so purchasing a heart rate monitor may be a great solution for you. Today, their choice in sports stores is very large, for every taste and budget.
If buying a heart rate monitor is not part of your plans, you can use an individual load assessment (ION) during the exercise. ION allows you to dose the degree of physical stress on your own.
| AND HE | Exercise intensity |
| 1 | Very small |
| 2 | Very light, you can easily maintain a conversation |
| 3 | Lightweight, conversation with minimal effort |
| 4 | Moderately light conversation with little stress |
| 5 | Moderate, harder to talk |
| 6 | Moderately tall, conversation takes effort |
| 7 | Tall, hard to say long words |
| 8 | Very high, the conversation is given with maximum difficulty |
| 9 | Extremely high, you can't say a word |
| 10 | Peak |
Be sure to monitor your well-being during the exercise. If during the lesson you feel dizzy, nauseous or weak, you need to immediately slow down or completely stop training.
Today, there are a large number of aerobics classes. Consider the main ones so that you can understand what kind of weight loss aerobics is right for you.
Classical aerobics
This is a set of exercises that is performed with a certain tempo of music and includes steps, turns and dance elements. Depending on the pace of music, classes of low and high intensity are distinguished. You can choose the most suitable option for your level of training.
In classical aerobics classes, you will also perform exercises for major muscle groups. Often used additional equipment: dumbbells, fitballs, slides, core-platforms.
We offer you a video of aerobics for beginners to lose weight.
Dance aerobics
With the sounds of music you can not stand still? Then choose dance aerobics for weight loss - this is one of the most popular types of training today. Which is not surprising, because in addition to the calories spent, you will find incendiary rhythms and a good mood! There are many varieties of dance aerobics: latina, jazz, hip-hop, zumba, strip plastic - choose what you like best.
Step aerobics
At the time, this type of training made a splash in the world of fitness. Step aerobics for weight loss and today is one of the most popular classes in fitness centers.
During training, you will climb a special platform (step) and go down to the floor. Step aerobics perfectly works out the muscles of the legs and buttocks, in a short time tightens the silhouette. But it should be remembered that due to the high stress this type of load is not recommended in the presence of varicose veins and joint problems.
If you decide to choose this particular type of load, be sure to pay attention to the technique of performing the basic steps and the height of the platform. For beginners, a platform height of not more than 10-15 centimeters is recommended. More advanced can set the height to 30 centimeters. The load level also depends on the chosen tempo of the music and the complexity of the choreography. If you are a beginner, choose entry-level step aerobics classes. In the future, you can safely join the ranks of step lovers of any skill level.
Aqua aerobics
Aqua aerobics is a great way to have a good time. Due to the resistance of water, you get a good load when doing exercises, strengthen immunity and improve skin tone. It is also worth noting the positive effect of water on the psycho-emotional state. For such training, there are practically no contraindications. They are suitable even for pregnant women, people with diseases of the musculoskeletal system and overweight. For beginners, aerobics for weight loss in water is perfect!
For those who think that practicing in water is boring and monotonous, let's say that now there are many types of equipment for this type of training. Water gloves, dumbbells for aqua aerobics, cuffs, belts, weights and much more. All this makes the classes in aqua aerobics not only interesting, but also as effective as possible.
Power aerobics
A popular form of aerobics today, where classes are conducted using equipment, most often dumbbells and mini-bars. This is a great alternative for those who do not like to work out in the gym, but want to pay attention to muscle tone and topography.
There are a lot of varieties of such classes. All of them are aimed at a comprehensive study of the whole body, sometimes the emphasis is on the upper or lower part. The load in power aerobics classes depends on the weight used.
Some are afraid to attend such training, for fear of building up excessively massive muscles. This is an erroneous opinion. In such classes, you will use a fairly small weight and do exercises in multiple repetition. This will give your muscles tone and elasticity, but will not turn you into King Kong.
We train at home
What if, for various reasons, you cannot afford to go to the gym, but want to look good? Do not worry, there is a solution - aerobics at home for weight loss.
You can engage in video tutorials or on your own. For training, you only need comfortable clothes, dumbbells and, of course, desire! If you don’t have dumbbells, you can use plastic bottles of water or exercise without weights.
The structure of your workout at home might look like this.
Warm up. Intensive walking on the spot 3-5 minutes. When walking, keep your back straight, do not hold your breath, actively work with your hands. Make bends to the side and to the floor, rotation of the head, hands, hips. Your task is to prepare the body for the load, increase blood flow and warm the muscles. At the end of the warm-up, you can perform a variety of jumps and easy running on the spot.
Exercises for the muscles of the legs. Squats, lunges, swinging legs are ideal. All movements must be performed with sufficient amplitude and effort, but without breaking the technique. The recommended number of repetitions is 15-20 times, you must do at least 3 approaches for each type of exercise.
Exercises for the muscles of the arms and chest. The best exercise in this case is push-ups. If you find it difficult to push up, do it from your knees. Be sure to keep your stomach tight and do not bend in the lower back. Start the exercise as many times as is comfortable for you. Ideally, you should also do 15-20 times, 3 sets.
Back push-ups work fine on the back surface of the hands, which is most often the weak point in women. You can push up from the floor, and also use any elevation to increase the load: a chair, a table and even a sofa. Perform the exercise at a slow pace and monitor the position of the body.
Press and back. A great exercise that works out almost all the muscles of the body is the bar. It is also important to follow the technique. Keep your whole body in tension, from the top of your head to your heels you should get one straight line. Do not let the pelvis "fall through", the palms should be located exactly under the shoulders, the press is retracted. First, try to hold this pose for 10-30 seconds. With regular training, you can bring the result to 2-3 minutes! A more difficult option is the elbow strap.
Be sure to finish your workout with a stretch. Stretching allows your muscles to recover faster, provides elasticity to the ligaments, and you can maintain flexibility.
For those who prefer to engage in video tutorials, we recommend paying attention to such Western fitness gurus as Gillian Michaels, Denise Austin, Janet Jenkins, Tracy Anderson, Sean T, Leslie Sanson, Bob Harper and Cindy Whitmarsh.
An example of an aerobics slimming video for beginners at home.
The effectiveness of classes - what depends on?
So, you have chosen the type of aerobics for yourself, do it for a month, another, but you can’t see the result? Let's talk about the most common mistakes that lie in wait for you on your way to the goal.
The effectiveness of aerobics classes depends on the following factors:
- Regularity.
- Class duration
- Training intensity.
- Nutrition.
Ideally, you should aim for training 3-4 times a week, lasting at least an hour. Classes 1-2 times a week provide keeping fit, but if you need to lose weight, then be prepared for more frequent classes. You also do not have to go to the other extreme when you exercise every day. Firstly, this is a direct path to overtraining and, as a result, to the fact that you completely abandon aerobics. Secondly, you need to give the body time to recover, otherwise it is easy to get injured, after which you will also have to take a break.
For effective weight loss, aerobic exercise should last more than 20 minutes. It takes so much time for you to start using fat rather than carbohydrates as energy. The average recommended aerobic workout is 60 minutes. If you are new to fitness, less time will be enough for you. Focus on your feelings and gradually increase the time of the lesson.
Earlier, we did not speak in vain about the pulse zone. Intensity is directly related to how much energy you spend during training. You can walk on a treadmill for two hours and get a result comparable to an intensive half-hour step-aerobic exercise. Be sure to follow your pulse, do not let yourself be lazy and the result will definitely be!
It is a mistake to think that if you train 3-4 times a week, then you can jam it with buns and drink it with soda, rewarding yourself for hard work. This is the road to nowhere. Starting to do aerobics for weight loss, you need to monitor nutrition so as not to exceed the recommended daily intake of kilocalories. In addition, pay attention to the quality of food, avoid processed foods, fast food and sweets, drink more clean water.
Consider all these recommendations and the result will not be long in coming. Do not find excuses to quit training.
No time for long classes? Increase the intensity.
No money to go to the gym? There are many options for how to do aerobics for weight loss for free. Exercise at home, go to a nearby stadium or park. Just walk at a fast pace, do some simple exercises.
Aerobics is a really simple and effective way to lose weight, look great and feel great. Wear sneakers, find like-minded people, choose from the variety of workouts what suits you and rush forward - towards your new figure, your new life!