Aerobics at home is not only a great alternative to sports centers, but also the ability to independently regulate your workouts and focus on those muscle groups that require attention. In addition to burning fat and reducing body weight, this type of exercise has a positive effect on the body as a whole.
General concepts
Aerobics is based on the rhythmic movements characteristic of gymnastics. A set of exercises is performed with musical accompaniment in combination with proper breathing. Physical activity allows you to work out several muscle groups at the same time.
Moreover, aerobic exercise energizes, has a positive effect on health and is an excellent exercise for the heart.
The basis of the exercises is jumping, rhythmic walking and running in place. The complex is carried out strictly in the starting position. It has been proven over time that such loads have a positive effect on body shaping and weight loss.
Aerobics home for weight loss for beginners must include an active set of exercises lasting at least 60 minutes. It is advisable to conduct classes at least 3-4 times a week. Regular training and proper nutrition will help to see the results soon!
Principles of aerobics
The main princes of this sport are considered to be:
- active arms and legs;
- steps in different directions;
- jumps and rhythmic jumps on toes;
- arms and legs rises in opposite directions;
- running on the spot;
- torso to the sides, forward, backward and circular revolutions.
A workout that powers almost all muscle groups can burn about 400 calories per hour. A big plus is that aerobics at home for beginners is available to everyone. It is enough to choose a specific approach and exercise program, which at any time can be adjusted and supplemented independently.
Stick to the basic rule! To make the process of burning fat more efficient, start training no earlier than 2-3 hours after eating. Otherwise, the blood will rush to the internal organs, and not to the muscles.
Popular destinations
Fitness aerobics for weight loss at home has a variety of forms. The main thing is to purchase the appropriate equipment, then you can begin to choose the priority type of load. Consider the most popular types:
- Classical aerobics at home. Rhythmic movements that are performed to the appropriate music. It is assigned to the category of cardio training and has a positive effect on the cardiovascular system.
- Using the step, you can perform jumps, jumps and other exercises. It works especially well on the muscles of the legs. Prevents arthritis and is suitable for athletes after severe injuries.
- Power aerobics for losing weight at home is carried out with the help of additional sports equipment: weights, dumbbells, weighting materials for legs and arms. A beautiful silhouette, muscle pattern is produced, weight loss occurs.
- Fitball is a large rubber ball with an average diameter of 65 to 85 centimeters. It has a positive effect on posture, helps to get rid of problem areas and create an elegant silhouette. You can choose a set of exercises with the ball for both prepared people, and for the physically weak or beginners.
- Exercise bike and bike are also aerobic. When alternating strengthened and weakened loads, an excellent weight loss effect is achieved.
Aerobics Slimming Homes for Beginners is a great alternative to heavy sports. Choose a type of load in accordance with your preferences, because regularity is important in training. And you can achieve it only if you engage in your favorite sport.
We dance
Dance aerobics at home is not only convenient, but also, of course, pleasant and useful. Today, several directions in dance are used for weight loss.
- In the style of rock and roll. The most active direction contributing to the effective tightening of the legs and buttocks.
- Indian dances based on very energetic movements. They help to burn fat in the abdomen and waist as much as possible.
- A funk that uses sharp and plastic swings with legs and arms. A rather complex style and is suitable for those who have previously been engaged in such aerobic loads.
- Jazz does not particularly affect the reduction of body fat, but helps to eliminate clamps in the spine.
- Latin dances. The basis of energetic springy movements. The main load falls on the hips and abdomen.
Aerobics dance classes can be carried out using various sports equipment. This will enhance the effect of training and contribute to faster weight loss.
Home Workout Effectiveness
Cardio training has a positive effect on fat burning. Aerobics allows you to keep yourself in shape and tone, does not allow deposits to accumulate in problem areas. Particular attention should be paid to metabolism, which accelerates at an accelerated pace. In addition, aerobic exercise can reduce fatigue caused by mental work.
Especially good classes affect the state of health. Therefore, most often, such training is prescribed to maintain the body in good shape, obtain positive emotions, mood and strengthen the cardiovascular system.
The benefits of aerobics for weight loss
Aerobics at home is a great alternative to training in sports centers. To effectively lose weight and improve the shape of your own body, it is enough to conduct regular exercises in the home environment.
Main advantages:
- Workout anytime.
- Classes at an optimal or moderate pace.
- You choose the music for your classes yourself. Which additionally has a positive effect on your mood.
- You can download your favorite video training course and engage in accordance with the program there.
So that the uniform exercises do not bother you, you can change the direction of classes or alternate loads on various muscles of the body and add weighting agents.
A properly organized approach to sports loads will always cheer you up and tune in a positive way. And the process of losing weight will be incredibly useful, enjoyable and exciting.
Benefit
Dance aerobics at home for weight loss for beginners not only positively affects weight loss and body shaping, but also has the following list of advantages:
- Improving the endocrine system.
- A boost of vigor, energy, a huge surge of strength and the development of endurance.
- Gives a great mood and well-being for the whole day.
- Strengthens the respiratory system with additional oxygenation.
- Reducing the risk of heart disease and strengthening the cardiovascular system.
Contraindications
Unfortunately, aerobics at home for beginners is not recommended for everyone. People who have problems with the cardiovascular system are better off walking. Rhythmic movements can only do harm.
People with high blood pressure should also avoid dynamic sports. Rhythmic movements, as well as dance aerobics for losing weight at home with the use of a step can adversely affect if a person has varicose veins.
In any case, if you are in doubt whether you should prefer this sport, you can always consult a competent doctor! And based on the conclusion, make a choice in favor of one or another type of physical activity.
Aerobics should be avoided for people with knee pain and musculoskeletal problems.
Important Rules
Aerobics at home will be an excellent ally in losing weight and body shaping, if you adhere to the following rules:
- One training session should last at least 60 minutes, otherwise the result will not be good enough. The frequency of classes must be adjusted in accordance with the fitness of the body. To start, there will be enough classes at least 3 times a week.
- Throughout the training, it is necessary to drink clean still water in small sips, as during rhythmic movements the body releases a large amount of fluid, which must be replenished.
- After finishing your workout, do not fall on the sofa to rest. The body continues to work on the process of burning fat, so cleaning up, actively washing floors will only enhance the activation of metabolic processes aimed at reducing excess weight.
- Set up a training schedule and strictly follow it.
- Do not take breaks during classes, extra breaks to rest slow down the process of burning fat, and for effective exercise in sports, the body must work non-stop all the time. Thus, our pulse is within the limits aimed at losing weight.
With a regular and correct approach to aerobics, you can lose about 5 kilograms per month. But subject to proper nutrition! Although some reviews confirm the information that you can still eat and lose weight. Regardless of whether you are overweight or not, the tone that you get from regular classes will only improve your figure.