What you need to know about aerobics
Aerobics is a good alternative for those who do not want to adhere to grueling and strict diets; it can be done even at home. There are several aerobics programs:
- water aerobics or gymnastics in water;
- step aerobics, which involves walking exercises;
- dance aerobics.
The main difference is that aerobics is performed to music; it affects not only a person’s physical health, but also develops a sense of rhythm and the respiratory system.
Advantages of aerobics:
- no need to purchase special equipment for classes;
- helps eliminate cellulite and strengthens muscles well;
- saturates the blood with oxygen, improving metabolism and blood circulation;
- helps in losing excess weight.
Among the disadvantages of aerobics, it can be noted that in some cases, after exercise, slight dizziness may occur, and less often, weakness. All this occurs due to improperly distributed load on the body.
But if there are diseases of the respiratory system or hypertension, it is important to initially focus only on the simplest and most basic exercises and not allow the body to be overloaded.
Minimum Minimum
But, if you want to have your own mini fitness room in your home, then you will need at least a few things. First of all, the place, and it is advisable that it is not a small corner of the room of a couple of meters, although this is enough to hang a mega horizontal bar on the wall on which you can hone all the main muscles of your body.
Such a product will serve you both as a crossbar and as parallel bars, and for your husband, this is an excellent exercise machine for the abs. Transforming the horizontal bar will only take a few minutes. Thus, by purchasing everything in one sports equipment, you will get three at once, and its compactness will allow you to use the equipment in any room. So, in principle, even on a few squares you can fully practice. It is worth noting that the cost of the apparatus is only about a monthly subscription to the gym; on the website mega-turnik.com.ua such a horizontal bar can be purchased from 300 UAH. I bought it for myself, in my opinion it’s even cheaper.
Pilates - a modern exercise technique
This technique became popular at the beginning of the 20th century and is focused on establishing proper breathing, smooth movements, concentrating attention, and also allows you to control a specific muscle group. But it has gained popularity in Central and Eastern Europe only recently. With Pilates you can not only improve your physical condition, but also develop your spine and get rid of problems with it.
This technique has no age restrictions, and the level of injury is extremely low due to the smoothness and softness of the work during the exercises. In addition, Pilates is a great way to get into good physical shape in the most problematic areas of the body - the stomach, thighs and buttocks.
The main advantages of Pilates:
- develops the spine, helps in achieving correct posture;
- improves the respiratory system;
- promotes relaxation of the body and reduces stress levels;
- non-traumatic, which helps any age category to practice it.
Among the disadvantages, it can be noted that during exercise the load on the muscles increases and in some cases can lead to compression of the ligaments. But for such cases, special exercises are provided that will soften the load.
It is also worth noting that Pilates should not be practiced by those with osteoporosis. Some people believe that it is best for people with an unbalanced psyche to do exercises under the supervision of a trainer.
Achieve the shape you want
Strength training is exactly what will allow you to achieve the desired shape! Chiseled arms, legs, hips, buttocks of a feminine and aesthetically correct shape are provided only by training with weights, especially progressive ones. Losing weight without training in the gym will reduce not only subcutaneous fat, but also muscles. But being thin is far from a guarantee of achieving the desired shape. The beauty of a sporty, fit, slender body and the desired shape are ensured only by regular training with weights at least 3 times a week.
Fitball - exercises with a ball
Fitball is a special ball that is used for medicinal and gymnastic purposes. The technique itself was developed in 1963, and since 1989 fitball has become one of the types of fitness. The most important thing is that there are practically no restrictions for such activities; the main thing is to choose the right exercise program. Classes are especially suitable for people who have problems with the musculoskeletal system.
Pros of fitball:
- strengthens the muscles of the abdomen, back, buttocks well;
- exercises do not overload the lower back, but help strengthen the corset muscles;
- helps get rid of back pain, improves posture;
- develops body flexibility;
- The load on the legs is minimal, so it is suitable even for those with varicose veins.
The only contraindications include severe diseases of the cardiovascular system and the presence of vertebral hernias. But even in such cases, fitball exercises are possible, the main thing is to choose the right program and consult a doctor.
Fitness for health and weight loss
First of all, fitness is useful because it trains the whole body. Whatever you do - aerobics, shaping, Pilates, yoga, Zumba - any type of training primarily contributes to the overall health of the body. The benefits of fitness are obvious:
Taibo - a combination of aerobics and martial arts
This is a fitness program that combines the basic elements of martial arts, classical aerobics and dance moves. Developed in the late 80s.
The peculiarity is that even one taibo workout helps burn about 700 calories, strengthens the heart muscle and develops endurance. It is an ideal solution for the prevention of osteochondrosis, especially for those who lead a sedentary lifestyle.
The main advantages of taibo:
- during training, all muscle groups are used, special stress is placed on the abs and legs;
- promotes fat burning;
- suitable even for beginners;
- improves stretching and coordination;
- strengthens the cardiovascular system.
Among the disadvantages is the need to regularly attend training to achieve the goal. Also, those who have serious diseases of the cardiovascular system, as well as those who suffer from frequent dizziness, should not engage in this type of fitness. In any case, you can develop an individual training program with Taibo elements.
Basic types of fitness
Fitness is universal! Its beauty is that it is easy for anyone who wants to join the classes; he can offer a direction that is ideal for achieving the goal. Today there are more than 70 types of fitness, each of which has its own characteristics. The most popular and in demand are the following directions.
- Water aerobics
– physical exercises in the water of a pool accompanied by music. During classes, the load is evenly distributed across all muscle groups. - Aerobics
are dance and gymnastic exercises performed to rhythmic music using the serial flow method. - Bodyflex
is a set of exercises that allow you to stretch and tone your body muscles. Classes are conducted in combination with a special breathing system. - Workout
- exercises on parallel bars, horizontal bar, wall bars, monkey bars or just on the floor. The main objectives of the workout are working with your own weight, developing endurance and muscle strength. - Yoga
is a general health technique that includes physical and breathing exercises, relaxation and meditation. - Callanetics
is a health-improving physical exercise that includes elements of gymnastics, choreography, static loads and stretching of the body muscles. - CrossFit
is a workout consisting of short intervals during which exercises (elements) from athletics, weightlifting, gymnastics, powerlifting and other sports are intensively performed. - Pilates
is a health-improving direction that includes a set of exercises to develop flexibility and strengthen all the muscles of the body. - Stretching
is an exercise for stretching muscles, increasing their elasticity and relieving tension. - Fitball
– aerobics classes that are carried out using a large ball (fitball). The exercises are aimed at strengthening muscles, developing flexibility, coordination of movements and improving posture. - Shaping
is rhythmic gymnastics, including a set of aerobic and strength exercises, without heavy weights, but with a large number of approaches.
Advice! When choosing a fitness direction, it is recommended to take into account not only the ultimate goal of training, but also your own physical fitness. If its level is high, then you can do, for example, workout or crossfit. And in the absence of proper preparation, it is better to start classes, for example, with water aerobics, yoga or stretching.
How to exercise to lose weight
Those who doubt whether fitness helps you lose weight should try it first.
But you shouldn’t expect fantastic results after the first workout. You can sum up the results no earlier than after a month of regular, high-quality classes. Success largely depends on how many times a week you exercise. If the training is very intense (step aerobics, crossfit, etc.), then 2-3 classes per week will be enough. More relaxed types of fitness (yoga, Pilates, etc.) can be done even every other day.
The basic rules for doing fitness are simple, remembering and following them will not be difficult, and the effectiveness of the exercise will increase several times:
- Energy reserve. Exercising on an empty stomach or immediately after eating is harmful. About two hours should pass from the moment you eat to the start of your workout. If it is not possible to eat normally, then 30-40 minutes before class you need to eat a nutrition bar or a couple of fruits to provide the body with the necessary energy supply.
- Correct breathing. You need to inhale through your nose, exhale through your mouth. Breathe regularly and rhythmically, avoiding shortness of breath. You cannot talk or laugh during training. And if your breathing still gets lost, then you need to slow down the pace until it is completely restored.
- Load distribution. You should always start a lesson with a warm-up, during which the muscles warm up and the heart gets into working mode. Then follows the stage of intensive work of the whole organism. And finally, be sure to perform stretching and muscle relaxation exercises.
- Diversity. Muscles quickly get used to a monotonous load and eventually stop responding to it. Therefore, it is necessary to regularly change the set of exercises, gradually increase the load, and perhaps try new types of fitness.
- Regularity. To keep your metabolism high, exercise must be regular. Then it is possible to gradually increase the load and speed up the pace of the exercises.
- Drinking regime. If the workout is intense enough, the body actively sweats. This means that it is necessary to compensate for water losses and restore water and electrolyte balance. But you can’t drink a lot during exercise - it overloads the heart and kidneys. 0.5 liters of pure still water or an isotonic drink, drunk several times in small sips, is enough.
- Positive attitude. During exercise, the body actively produces endorphins, which lift your mood and speed up your metabolism. A positive attitude allows you to work more actively and train with pleasure.
The duration of the workout is also important. There are no general recommendations on how much time you should study. It all depends on the chosen type of fitness and the level of physical fitness of the body.
For beginners, a 30-40 minute workout is enough, and then you can increase its duration to 45-60 minutes. You should not exercise for more than an hour - this can lead to overwork of the body.
