Sports aerobics. Classes and competitions. Advantages and disadvantages

Peculiarities

Despite its apparent ease, aerobics is a rather energy-consuming and beneficial form of gymnastics for the body. If you perform the elements correctly, the results from your training will not take long to arrive. After just a week, your body will feel lighter, your mood will improve, your health will improve, and the weight you’ve gained will go away.

Aerobics has a number of features and advantages:

• The elements are easy to complete. Therefore, even a beginner will quickly get up to speed. Aerobics classes are held with the use of musical accompaniment to rhythmic hits. This approach enhances the will to train and promotes rapid mastery of elements.
• Aerobics is a real find for creative people who do not tolerate grueling and monotonous workouts, since this type of gymnastics combines elements of dance, sets of stretching movements and endurance.

You can train at home, alone, or in the gym in groups under the guidance of a trainer. It all depends on personal abilities and skills.

Benefits and harms

Aerobics classes have a number of positive aspects, but there are also contraindications. Let's figure out what the benefits of exercise are and whether exercise can cause harm.

Advantages of aerobics:

• Aerobic exercise trains the cardiovascular system, strengthening it.
• Aerobics is a health-improving form of fitness and has a general strengthening effect.
• Saturates organs and tissues with oxygen, increases lung volume, strengthens the respiratory system.
• Increases overall endurance.
• Improves joint mobility, promotes the formation of a muscle corset and correct posture.
• Forms a harmonious figure.
• It has a calming effect on the nervous system and increases stress resistance.



• Separately, it should be noted the important role of aerobics for weight loss. Training speeds up metabolism, normalizes the functioning of the intestines and digestive system, and eliminates waste and toxins. Thanks to this, weight is reduced, complexion, skin and hair condition improves, and immunity is strengthened. If the goal of training is weight loss, you need to exercise 4-5 times a week, 40-60 minutes. The minimum training regimen is 2-3 times a week. The best option is classes in the gym. But you can also train at home. Whatever type of aerobics you choose, adhere to the correct structure of the lesson: warm-up, aerobic part, cool-down. Watch video tutorials on the Internet, start with a simple level. There are several publicly available and simple exercises for training, including which it will not be difficult to achieve and maintain results:

1. walking – 20 minutes a day starts the process of fat burning and strengthening the body;
2. running – strengthens the leg muscles, allows you to quickly burn fat deposits in the thighs and buttocks, running at low speed also forms the relief of the arm muscles;
3. jump rope – jumping rope engages the muscles of the abdomen, arms, legs, buttocks, strengthening these areas and burning fat;
4. dancing - elements of dance movements strengthen and develop all muscle groups, reduce weight, shaping the figure.

There are not many contraindications for exercise. Before starting classes, you need to consult a doctor if you have recently had surgery, hypertension, diseases of the musculoskeletal system, or varicose veins.

In order for the result to become noticeable in a short time, you need to do aerobics along with following a diet, and attend workouts at least every other day. Lesson duration is at least an hour. In order for the effect to last for a long time, you cannot interrupt classes; 2-3 workouts per week are enough to maintain shape.

Story

Aerobics originated in the USA. And after gaining popularity in this country, it successfully spread throughout the world and is still used to this day to maintain excellent physical shape.

Here are the main stages of its development:

• Gymnastics for people suffering from cardiovascular diseases. The founder of this trend is considered to be the American doctor Kenneth Cooper, who came up with a set of exercises for people suffering from disorders of the coronary artery. In 1968, his book was published with a detailed description of each element and its benefits for the body.
• Dance gymnastics. Fitness trainer Jackie Sorenson improved the cardio exercises from Cooper's book in the 70s, making them smooth and rhythmic. This approach led to the emergence of aerobic dance, which is still popular today.

Within a few years of showing aerobics on television, the reach of women who enjoyed gymnastics increased to several million around the world.

Music you need for a successful workout

To create the necessary atmosphere for fitness training, you need to turn on the right music. This is an important nuance, since the result itself depends on it. Music for aerobics and fitness serves several functions. It helps you count reps. It is recommended to select compositions whose structure is square and has 32 counts. Not least of all is the tempo of the music. It should be chosen taking into account the direction of aerobic training. If the pace increases, then the load becomes greater. Even the emotional background of music can affect training. To get the best results, you should choose positive compositions. Scientists have proven that if you choose the right music, aerobics will be more effective. If you train in silence, then the results will be worse.

Benefit

Aerobics is a great way to keep your body in great shape. In addition, regular training to music improves a person’s mood and self-esteem.

Here are the main positive effects of aerobics that were noted during the basic exercises:

• Stabilization of the cardiovascular system.

A person who regularly performs gymnastic elements of aerobics becomes resilient and fit. During observations, cardiologists also noted strengthening of the heart muscle and stabilization of blood pressure.

• Normalization of weight.

A person who does not completely waste his daily energy potential seeks to occupy himself by eating various foods, including high-calorie foods. Aerobic exercise helps increase activity, improve mood, and reduce food cravings.

• Reducing the risk of diabetes mellitus.

During aerobic exercise, the production of joy hormones increases and blood circulation increases. Therefore, after training, a person does not need to eat sweets, which are often used as an antidepressant and energy drink. As a result of regular training, the amount of carbohydrate consumption is reduced, which has a positive effect on sugar levels in the body.

• Development of the body's muscular system.

Regular training makes the muscles firm, toned and elastic.

• Formation of correct breathing.

During aerobic exercise, the supply of oxygen to the lungs improves, their ventilation increases, which contributes to the formation of proper breathing.

• Strengthening the skeletal system.

Swings and rotations help to activate the production of synovial fluid, which is necessary for the normal functioning of joints.

People who regularly engage in aerobics are less susceptible to stress and emotional breakdowns. As a result, a harmonious mental state is formed, promoting an optimistic outlook on life and minimal susceptibility to various diseases.

Types of sports aerobics

Those interested in fitness aerobics are usually offered a choice of one of three types of exercise programs. Firstly, it is step aerobics, secondly, strength aerobics and thirdly, dance aerobics.

Each aerobics program is interesting in its own way and provides a person with the opportunity to partially or fully use their body when applying strength loads.

Anyone who wants to pump up and strengthen muscle mass and quickly lose excess weight chooses exercises with strength loads.

Accordingly, this will apply to power aerobics, characterized by an accelerated pace and rhythm. Dumbbells, body bars and pumps are used here in the form of weighting auxiliary equipment.

The dance variety of sports exercises also involves rhythmic movements that involve almost all muscle groups.

This program is preferred by women who want to constantly keep themselves in good shape.

There is no need for special simulators or devices. Sports dancing without power loads helps develop flexibility and coordinate movements.

Contraindications

Aerobic exercise is beneficial for people of any age. The only thing that needs to be taken into account is the person’s age and physical capabilities. It is not recommended for beginners to offer complex gymnast elements - headstands, stretching exercises that require preliminary physical training.

It is also not recommended to engage in aerobics if you have serious problems associated with the activity of the cardiovascular system and respiratory organs. Those who have infectious and chronic diseases in the acute stage should not go to the gym.

Systematic aerobic training

The choice of aerobic exercise actually depends on your fitness level. Aerobic exercise is a moderate-intensity workout, the duration of which should gradually increase. The main goal of these exercises is to develop proper breathing. In recent years, aerobics has become especially popular among young people. Aerobic exercise is not only fun to do, but also healthy. There are different types of aerobics such as fitness, water aerobics, step aerobics, boxing aerobics, sports aerobics. Different types of aerobics allow you to improve different parts of the body and include a different set of exercises. Low-intensity health aerobics

This type of training is intended for people with a low level of fitness who are not adapted to intense exercise, for example people with poor health. Low-intensity activities are ideal for such people. They include not only performing rhythmic exercises, but also strengthening a large muscle group.

Kinds

Aerobics is a whole layer of exercises, sorted taking into account technical features and training conditions. By choosing this direction, everyone, regardless of gender and age, will find something useful and interesting for themselves.

Here are the main types of aerobics:

• health;
• aqua direction;
• step;
• dance;
• sports.

Which aerobics option to prefer depends on your physical capabilities and personal preferences.

What types of aerobics help you lose weight?

Currently, there are several types of aerobics for weight loss. The most common of them is perhaps dance aerobics. It is ideal for those women who suffer from the problem of how to lose weight in their legs. Thanks to dance aerobics, not only the leg muscles are strengthened, but also the buttock muscles, your posture is coordinated, and it makes you more flexible.

Step aerobics helps you lose weight by burning subcutaneous fat; almost all exercises in step aerobics are designed for this function, and also helps get rid of arthritis and prevents osteoporosis. Step aerobics is used during the rehabilitation period after injuries to the joints of the legs.

Aqua aerobics is one of the easiest subtypes of aerobics, as it takes place in water and the movements do not seem so difficult. But at the same time, the desire to lose weight is also rewarded here as with any other type of aerobics. This type of aerobics is suitable for people of all ages, as well as expectant mothers.

Slide aerobics is one of the most effective ways to lose weight, as it is mainly designed to burn fat in problem areas such as the hips and waist. At its core, slide aerobics is a ready-made set of exercises for losing weight on your legs, waist and buttocks.

Aerobics will help you lose weight only if you take it seriously, diligently and regularly perform all the exercises, as well as with the right diet. If you really want to lose weight and do aerobics, the desired result will be achieved in an unexpectedly short time.

Aqua

Ordinary swimming can be turned into an exciting and useful activity if you choose this type of aerobics.

Its peculiarity boils down to lifting the body from a position of support on the handrails, swinging the legs, arms, and rotating the body. This type of aerobics has the maximum positive effect on the body, and the effect becomes visible after just a few sessions: the skin becomes toned, the muscles become elastic, and extra pounds disappear.

Free aerobics classes are a fact!

When they start talking about the high cost of visiting gyms, they often forget about some points. They are expressed in the fact that sports clubs often provide discounts and, moreover, in many institutions of this type there are free aerobics classes. Certain hours are allocated for this.

All you need to do is visit the club and study in detail the procedure for registering for a group of free classes, find out what time they are held. This is available to all categories of citizens with any income level.

Do nearby clubs provide such an opportunity and, if not, where can one find this type of service? Such information can always be found on the Internet. Almost all city sports institutions have their own websites and advertise their activities.

Step training

This area of ​​aerobics began to develop and spread in the late 80s of the last century, when American Jean Miller cured a knee injury by performing it on the descent and ascent using an ordinary milk carton.

This extraordinary approach to treatment contributed to muscle strengthening and a speedy recovery. As a result, a new type of aerobics appeared, and the conduct of the lesson changed a little. Step platforms are now used instead of milk cartons, and the sounds of rhythmic music make the atmosphere in the gym fun and pleasant.

The essence of aerobics

Aerobics is a set of gymnastic exercises that consists of aerobic movements accompanied by rhythmic music, which helps to set and maintain the desired rhythm for the correct execution of exercises.

Something similar to modern aerobics originated in ancient Greece. Since then, rhythmic gymnastics has actively developed and eventually became today's aerobics.

The place where aerobics is performed depends on its type; most complexes can be performed at home, but there are also those that require special specific conditions. An important element of performing aerobics exercises is rhythmic music, which sets the pace.

As a result of aerobics, muscles are tightened, posture is corrected, the heart and blood vessels are strengthened, and the body becomes flexible and flexible. In most cases, aerobics is used for weight loss, which it helps a lot with if you choose and perform the right set of exercises correctly. At the same time, there are many types of aerobics, and they are very diverse, thanks to which everyone can choose their own set of exercises, according to their taste and preferences.

Sports

This is an official sporting activity that involves holding annual championships. According to the rules and regulations, a team of judges evaluates the performance of men, women, and mixed teams according to the criteria of artistry and technicality.

Sports aerobics includes complex choreographic and gymnastic elements, the implementation of which is taught to future champions from childhood.

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Short story

Ancient Greece is considered the birthplace of aerobics. Then it was a type of gymnastics, and only men did it. Physical exercise accompanied by the beat of drums and the sounds of an orchestra was popular among the Spartans. They were used to strengthen posture, develop a sense of rhythm and plasticity of movements.

Aerobics as a free activity arose 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, alternating 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 changing their difficulty in both directions provides rest for the muscles.

Aerobics for older people

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 training.

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

• weight loss;
• strengthening the body's immune system;
• improving the functioning of joints and the cardiovascular system;
• increased flexibility;
• improved coordination of movements;
• improved sleep, relief from insomnia;
• increased mood and emotional background in general;
• improvement of memory, cognitive processes;
• prevention of senile dementia;
• prevention of possible memory problems.

Doctors strongly recommend moderate physical activity. However, before starting classes, older 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 appropriate permission from a doctor. Otherwise, you can harm the body through excessive physical activity.