How is aerobics useful for losing weight and the body (video complexes)?

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What do you associate with the word “aerobics”? With beautiful girls in colored leggings and cute headbands? Or maybe with rhythmic gymnastics, which was popular in Soviet times? Surely, when someone hears about aerobics, they remember the pioneer Jane Fonda - she turned the world upside down in the 70s, becoming the queen of aerobics from a movie beauty. Thousands of women around the world have nurtured themselves on her videos.

But is it so stupid today to wonder whether aerobics helps you lose weight? Yes, any targeted and regular physical activity, built into a system, helps not only to lose weight, but also to acquire a chiseled figure, a toned body, and attractive curves. The beauty of aerobics is that you can do it at home. And yet there are some nuances in this matter.

Step aerobics at home

The most popular request from potential weight loss dieters is exercise at home, due to its convenience and budget. However, they require increased discipline, since the only control is the person himself. Today you can find numerous sets of exercises for losing weight at home. One of them is step aerobics. It was developed by trainer Jean Miller in the 1980s and has since gained popularity. The classes are rhythmic and performed to music. Use of the platform is required.

We recommend purchasing a special two- or three-level step platform: it is convenient and safe to practice on it, and the multi-level nature allows you to vary the load.

Does it help you lose weight

There is no easy or simple way to lose weight. Each requires work on oneself, willpower and a certain consistency. A person loses weight only when he creates a calorie deficit, that is, he spends more than he takes in. This can be achieved either by changing the daily diet towards decreasing or increasing daily physical activity. Optimally, a gentle combination of these measures, since this approach will allow, in addition to short-term weight loss, not to harm your health, develop new habits and maintain the effect.

Step aerobics

Step aerobics, including at home, is a suitable option. But it depends only on the individual person whether it will help you lose weight. Systematic exercises, sufficient intensity, load on most muscle groups will allow you to achieve your goal.

Useful exercises for beginners

Before starting the exercises, beginners need to know a few rules:

Steps are performed with the entire foot, the heel should not hang over the edge of the platform.
Both in the gym and at home, exercises are performed while standing.
The higher the platform, the more intense the workout, so you should start with 10 cm.
In the process, you can complicate the task with dumbbells or weights for the arms and legs.
We must not forget about liquid: a glass of water half an hour before and after training.

There are basic aerobic exercises for weight loss that are designed for beginners. They do not require special preparation and are simple. On their basis, further complication of training occurs with the help of jumps, complex ligaments and other things. There are eight basic exercises:

Basic step. It is done in four counts: steps onto the platform alternately with one and the other foot and steps from it.
V-step (step with the letter V). Also on four counts: it differs from the basic step in that the legs are placed on the platform wide apart from each other and returned to the starting position.
Curl (step with shin overlapping). Step your foot onto one of the edges of the platform, then bend the knee of the second leg so that its heel reaches the buttock, returning to the floor. The combination is then repeated on the opposite side.
Knee up (step with knee lift). It is performed similarly to the previous step with the difference that when the leg is bent at the knee, it is brought forward, pulled towards the stomach.
Kick up (step with leg lift). One leg steps onto the platform, and the other is then thrown forward without bending.
Touching the floor. It begins by standing on the middle part of the platform, and then rhythmic and alternating steps to the floor with both feet.
Taking the leg back. Similar to the kick up step, only the straight leg is thrown back, while the arms are symmetrically moved forward.
Taking your leg to the side. The principle is the same, but the leg is thrown to the side, the arms are thrown in the opposite direction.

All exercises can be performed with dumbbells

Review Reviews

Most reviews about step aerobics describe the positive results of training. There is weight loss with regular exercise. A separate advantage of step aerobics is the fun and good mood during and after the exercises, since you can perform them to your favorite music.

For a small portion of the audience, the weight loss classes were not suitable and no visible effect was achieved. Another disadvantage of the exercises is the prevailing load on the lower half of the body, but this can be corrected with dumbbells. In contrast to the fun, there are reviews about the monotony and boringness of the exercises.

Recommendations

To increase the effectiveness of the exercises performed, be sure to follow the recommendations of experienced instructors.

There is no need to immediately master heavy types of aerobics. If it is too intense, the body will quickly fail and you will not achieve results. If you've never done this before, choose simple exercises for beginners at a low or medium pace.
You can't exercise on a full stomach. Do it 2-3 hours after eating.
Follow the only correct structure for all classes: warm-up - aerobic exercise - cool-down.
Monitor your heart rate so that it is no more than 70% of your maximum. Do not stop too suddenly - the load on the heart should decrease gradually.
After finishing the lesson, it is necessary to restore breathing while moving, i.e. you cannot immediately sit down or lie down. It’s better to walk at a measured pace or start cleaning around the house.
There is no need to overdo it: training should be moderate.
Class schedule: three times a week, every other day.
Lesson duration: 1 hour.
To enhance your weight loss effect, remember to eat right and drink plenty of water.
There is morning aerobics, the purpose of which is to awaken the body from sleep and charge energy for the whole day. It is considered the most energy-intensive, as it forces you to burn fats stored in reserve (food as such has not yet arrived in the morning). Evening activities can proceed at a more intense rhythm and burn calories acquired during the day.
Get ready to purchase special shoes for your classes (even if you do them at home and not in the gym). These should be lightweight sneakers with good cushioning. Clothing should not restrict movement. A mat and additional sports equipment (fitball, dumbbells, jump rope, etc.) will also come in handy if they are included in the exercises.

If you are planning to lose weight through aerobics, remember one immutable rule: every activity should bring joy and satisfaction. There should be no complexes or competitive spirit, which are often present in group classes. You are doing this purely for yourself. Enjoy the intensity of the movements and rhythmic music - they will fill your life with positivity and excellent well-being.

Dance cardio aerobics at home

Dance cardio aerobics is a type of aerobics for weight loss, suitable for those who do not like classical sports. Classes are possible both in the gym and at home. It is at the intersection of aerobics and dancing. Classes are conducted to music and consist of the main types of movements:

isolation - working one part of the body;
polycentric – movements of several parts of the body independent of each other;
animation - one integral movement consists of several of its constituent parts;
opposition - opposition of one part of the body to another;
countermovement - movement of body parts towards each other.

From these types, integral dance sequences are formed, which are superimposed on music. In addition, there are different styles of aerobics: Latin, funk, jazz and others.

Dance aerobics can be easily practiced at home, for which you will have to find training videos and repeat the movements from the screen. No special sports equipment is required.

Zumba aerobics

The principle of losing weight

Dance and sports elements performed intensively to rhythmic music contribute to:

acceleration of metabolism;
correction of problem parts of the body, reduction of volume;
intensive burning of fat tissue, which ensures rapid weight loss;
burning calories not only during training, but even some time after it (400 kcal is lost in 1 hour);
cleansing of harmful substances and excess liquid.

It is especially useful to do aerobics for losing weight in the abdomen and hips, since these problem areas are worked out very carefully. The result of constant training will be a reduced waist size, elastic buttocks and beautifully defined hips without the slightest hint of cellulite.

Intense movements use up blood sugar and break down polysaccharide reserves in the liver. When this material runs out, the body has no choice but to use subcutaneous fat and the adipose tissue that covers the internal organs. The longer you exercise, the more actively the hated deposits are burned and the more toned and beautiful your body becomes.

Through the pages of history. At the turn of the 19th and 20th centuries, the French physiologist and teacher Georges Demeny became the author of sports aerobics. In his works, he emphasized the effectiveness of cyclically rhythmic movements to increase endurance and performance. In Germany, after its opening, the Institute of Rhythm appeared, thanks to which aerobics became an integral part of physical education.

Fitness with Jillian Michaels

Jillian Michaels is a popular California trainer. She has developed many fitness programs for weight loss, the most popular of which is “Slim Figure in 30 Days.” Exercises are performed in fitness series according to the “3-2-1” system:

3 minutes of strength exercises;
for 2 minutes – cardio;
1 minute is allotted for the press.

The aerobics program with Jillian Michaels consists of three levels, each lasting 10 days. There are two types of difficulty offered inside, which are demonstrated in parallel. This way, everyone can follow the one that is more suitable for their skill level. At the first level, all muscle groups are worked out. On the second, the exercises become more intense, attention is paid to the relief of the body. The third level is consolidation of the result.

Intense aerobics

Any variety of aerobics can become intense aerobics. The degree of intensity depends on the complexity of the exercises and their duration. Beginners are not recommended to quickly increase the pace of training. It is important to learn how to perform exercises correctly and gradually increase the load to avoid harm to health. Over time, focusing on how you feel and how easily you perform aerobic exercises, you should increase their intensity in order to not only maintain the results achieved, but also improve them.

Fitball training

What exercises to include in the training complex

For all directions, different basic movements are used, which are combined with each other and help to conduct the lesson correctly.

The simplest workouts that aerobics offers for weight loss for beginners are not complex and quite easy, they include:

running in place and jumping up to the side;
swing movements after warming up the muscles;
plank jumps and jumping jacks;
side steps and cervical stretch;
bends and lunges in different directions.

Before selecting exercises and movements, you must consult with your doctor and instructor; they will help you make the right choice.

Sources:

https://fitness-dlya-vseh.ru/aerobika-dlya-pohudeniya-v-domashnih-usloviyah-10-video/ https://trenirofka.ru/programmy-trenirovok/dlya-pohudeniya/ayerobika-v-domashnikh- uslovijakh.html https://sportadvice.ru/aerobika-dlya-pohudeniya

Strength aerobics

Power aerobics, or pump aerobics, was developed by New Zealand athlete Philip Mills as a fusion of aerobics and bodybuilding. Not only classical exercises are performed to the music, but also strength exercises using special equipment. In addition to the step platform you will need:

rods;
bodybars - weighted sticks;
dumbbells.

Strength aerobics is not suitable for beginners and people with any diseases due to the high intensity of training and difficulty in performing the exercises.

During the session, all muscle groups are deeply worked out and adipose tissue is broken down. Over time, muscle mass increases and the body gains definition. Traditionally, a lesson consists of the following sequential blocks:

Warm-up – needed to warm up and prepare the muscles for intense exercise.
The main block of exercises. Lunges, presses, and squats are performed to music using special equipment.
Cool down is the final stage during which stretching is performed to relax the muscles.

Method of obtaining energy

And now from beautiful words and big promises - to a strict but important theory. The human body produces energy in different ways during exercise. And what specific method of energy intake is familiar to him affects whether the human body stores fats or not.

Of course, there are people who do the same aerobics, but also eat without any special restrictions, but do not gain weight. Not everyone can do this: these people are naturally prone to natural thinness. They have an excellent metabolism, their endocrine system works smoothly, and their hormonal levels are stable. If you are not okay with these categories, first of all, correct them. And then add aerobics.

When you exercise, you can get energy in two ways:

Anaerobic. This method is based on oxygen-free energy production. This is accomplished due to the breakdown of creatine phosphate and glycolysis - i.e. breakdown of glucose and glycogen.
Aerobic. This is oxygen production of energy due to the oxygen oxidation of fats.

And here we have to go into details. There are different speeds of muscle contraction: therefore, the fibers are divided into fast (or white) and slow (that is, red).

The first option involves a request for a fast rate of energy production, which can only be guaranteed by the anaerobic method. Because the aerobic type is a long-term delivery of oxygen into the intracellular fluid.

If you activate fast-twitch muscle fibers, energy will come anaerobically. But only the rapid production of ATP and the accumulation of lactic acid are fraught with rapid fatigue (you feel an uncomfortable burning sensation and fatigue in the muscles). That’s why you shouldn’t exercise anaerobically for more than two minutes.

Slow, i.e. red fibers do not require a high rate of energy production, so the aerobic system of influencing fats is suitable for them. And here lies the most interesting thing: a distinctive feature of aerobic exercise (and the same aerobics) is the process of fuel fat burning. And this is the decisive moment why the body accumulates fat. For him, fat is the main source of energy; it is its accumulation that is increasingly spent. Therefore, at the first chance, the body will restore reserves.

Be sure to read: A set of full body exercises for women with an elastic band for weight loss

Water aerobics

Water aerobics is exercise in water and accompanied by music. Suitable for people of any fitness level and almost any health condition and age. This wide availability is achieved due to the fact that, in addition to regulating the intensity of exercise, there is no negative effect on the joints due to the softening effect of water. With the help of water, you can achieve higher intensity by overcoming its resistance.

For classes, you need the same clothing as for the pool: swimsuit or swimming trunks, cap. For convenience, it is better to have a closed swimsuit. Swimming goggles may be required for some exercises. Classes are held with support on the feet, when the water level reaches the waist, or without support, when special belts, vests or noodles (special sticks) are used to hold the water on the water. To increase intensity, dumbbells and weights for the arms and legs are used.

pros

Even the most basic set of exercises, performed at least twice a week, gives several effects at once:

the muscles become toned, the body becomes stronger and “easier to lift”;
endurance increases, any load is much easier for you;
The volume of your lungs increases, it becomes easier for you to breathe;
Cardio exercise develops the compensatory abilities of the cardiovascular system, thus preventing its diseases;
Metabolic processes in the body are accelerated, which promotes the proper breakdown of carbohydrates, preventing their accumulation in extra pounds;
the body is saturated with oxygen, well-being and mood improve, brain activity increases;
calcium synthesis increases in the body, which helps strengthen the entire musculoskeletal system;
Due to light but regular stress on the skeletal system, diseases such as osteoporosis and arthritis are prevented.

All this, to a certain extent, helps to get rid of excess weight; kilograms and centimeters literally melt away before our eyes. Also, the undeniable advantages of aerobics include:

ease of performing most exercises;
the ability to combine exercise with your favorite music, turning training into an excellent generator of good mood;
the ability to study anywhere and anytime, even in a small apartment;
accessibility - you don’t have to go to the gym to practice, you don’t need any specific skills, and video lessons can be found completely free on the Internet.