Aerobics - what is it? Basic concepts, exercises for beginners. What is the difference between aerobics and fitness. What is more efficient? What does aerobics give a person? The end result largely depends on the type of aerobics

As is usually the case, when people decide to take care of their health and start an active lifestyle, people often face the problem of choice: after all, today fitness centers and sports complexes offer a huge variety of opportunities - from superbly equipped gyms to large swimming pools.

At the same time, each type of physical activity (be it athletics, bodybuilding, or fitness) solves a specific problem, performs a specific task (fat burning, muscle tone support, body shaping, etc.).

Aerobics is a set of gymnastic exercises performed to rhythmic music. And it is this type of exercise that is one of the most popular among people seeking to maintain a healthy lifestyle.

What is aerobics

Aerobic exercise is a great way not only to tone the body, but also to ensure the flow of oxygen to all organs and systems of the body.

Unlike fitness, where there is a certain power load, all aerobic exercises are quite simple, do not require special training, so even a person who has never played sports can easily endure a workout.

Aerobics classes include several basic elements:

Working out all muscle groups of the body;
Breathing exercises;
Work on the development of flexibility and plasticity.

The difference between aerobics and anaerobic exercises lies in the way energy is generated:

During strength (anaerobic) training, glucose undergoes breakdown, resulting in the formation of a large number of lactic acid molecules, which are responsible for the growth of muscle mass, as well as ATP (adenosine triphosphoric acid) molecules, the main source of energy. There is a lot of lactic acid, and little ATP. As a result, there is an active process of muscle growth, while there is not enough energy for long-term strength activity (in bodybuilding, short stretches of intense muscle work are practiced, followed by rest). During strength training, the body prefers to produce energy from carbohydrates.
During aerobic exercise, the process of glucose breakdown occurs with the participation of oxygen. Such training is characterized by a much lower intensity than strength training, so fats are mainly used as “fuel”. Saturation of the body with oxygen allows you to exercise without rest for 45-60 minutes.

For more clarity, we propose to study the pivot table:

	Aerobic exercise	Anaerobic exercise
the main goal	Weight loss The fight against body fat Stamina increase	Set of muscle mass Increase in strength indicators
Glucose breakdown	Occurs with the participation of oxygen. It takes a certain time to deliver oxygen to the cells (usually at least 20 minutes), so glycolysis is slower, which requires an increase in the duration of the session.	It goes without the participation of oxygen, so lactic acid begins to be released almost immediately after the start of the workout, providing a quick breakdown of carbohydrates.
Intensity	Medium - an increase in heart rate to a level of 60-80% of the maximum allowable rate (pulse on average 120-160 beats per minute)	High - an increase in heart rate to a level of 80% or more of the maximum allowable rate (pulse on average 170-190 beats per minute)
Workout duration	From 45 minutes and above (maximum - 1.5 hours). Active fat burning begins no earlier than 30 minutes after the start of the workout.	30 to 45 minutes. After this period, the body is depleted (including oxygen starvation of the brain), which prolongs the recovery process and makes training ineffective.
Energy release	ATP molecules are formed in large quantities, which provides endurance and allows you to actively engage in 45-60 minutes.	ATP molecules are formed a little, so you can not do more than 45 minutes.

It should be noted that at present most sports programs are "hybrid" - athletes actively combine aerobic and anaerobic loads to achieve the most effective result. For example, in aerobics, after 10-15 minutes of cardio exercise, a small 5-minute power set follows - an exercise with large weights (dumbbells, barbell, training on simulators).

The benefit of aerobics is that, in addition to burning fat, during exercise there is increased ventilation of the lungs and, as a result, activation of the heart.

What are the benefits of aerobics

Like any kind of physical activity, aerobics brings great benefits to our body:

Heart training. The heart muscle, like other muscles, needs constant support, all the more so because the health of our body largely depends on it. Aerobics is not in vain called a cardio load - during classes, not only the muscles of the musculoskeletal system are actively trained, but also the heart (as a result, blood circulation improves, the organs receive the maximum amount of useful substances).
Lung training. In the process of aerobics, the volume of “consumed” air increases significantly. This is achieved through the correct combination of motor and breathing exercises. As a result, all organs and systems of the body receive a sufficient amount of oxygen necessary for a full-fledged metabolism.
Training of all muscle groups. During the performance of aerobic exercises, almost all muscles work, which ensures that they are constantly maintained in sufficient tone. A noticeable plus of aerobics is that due to the active enrichment of cells with oxygen, an increase in muscle mass is practically not observed (lactic acid is not produced), therefore, it is impossible to “pump over” while doing aerobics.
Stimulation of the gastrointestinal tract. The activity of the abdominal muscles well stimulates the work of the stomach and intestines, which will ensure the absence of intestinal disorders, constipation, flatulence, etc.

In addition, there are a huge number of benefits of aerobics for weight loss and figure:

Active burning of subcutaneous fat. During active cardio training, it is fat cells, not carbohydrates, that are used as an energy source, while there is a slight increase in muscle mass.

Do not be afraid if after 2-3 weeks of aerobics (subject to the diet), the figure on the scales has not decreased at all, and maybe even vice versa - it has become larger. The fact is that fat cells have a smaller mass than muscle cells, therefore, with a significant decrease in body volume (due to fat burning), weight can remain at the same mark.

Improvement of the body relief. The absence of excess weight is not always the main condition for a beautiful figure. In thin people who neglect physical activity, sagging muscles and skin are observed, which does not add beauty to their figure at all. Regular aerobic training will help you easily maintain normal weight, as well as provide good muscle tone and relief.

Among other things, aerobic exercise provides a comprehensive health-improving effect:

Improving endurance performance.
Posture improvement.
Prevention of cardiovascular diseases.
Training of the vestibular apparatus (development of a sense of balance, coordination of movements).
Lowering blood pressure by activating the work of the heart muscle, increasing the size and number of capillaries.
Normalization of metabolism in the body.
Improving the psychological state, preventing stress, rest after serious mental activity, normalizing sleep, etc.

An important advantage of aerobic training is its low intensity, which makes this type of physical activity suitable for everyone, regardless of age, gender, physique and physical fitness. At the same time, classes are most often attended by women:

Aerobics is a fairly easy way to get rid of a couple of extra kilos and make the outlines of the figure attractive and graceful.
This is an excellent option for the prevention of breast cancer, as well as a good rehabilitation aid for people who have undergone surgery to remove a tumor.
Cardio training is a great opportunity to absolutely safely strengthen the pelvic muscles, which will be very useful during pregnancy and childbirth, and will also help to avoid congestion in the pelvic organs.

The benefits of aerobics for the body as a whole are very significant - it is not for nothing that this type of activity (along with swimming) is recommended for people who have undergone surgery and need to restore vitality.

Indications for aerobic exercise

Aerobics is not just one of the popular sports. Often, aerobic training is recommended by doctors as therapeutic exercises for people who need to recover from injuries and illnesses. Among the medical indications for aerobics are the following:

Recovery of the body after prolonged illness, especially if bed rest has been observed for a long time.
Rehabilitation after injuries, fractures or operations. During this period, it is important to ensure a minimum load.
Lack of regular physical activity, sedentary work.
Constant feeling of fatigue, sleep disturbance, stress, tendency to depressive states, irritability.
Overweight and obesity (training intensity is determined based on the degree of neglect of the problem).
Prevention of certain diseases (diabetes, heart attacks and strokes).

Aerobic training helps to strengthen the immune system, therefore it is recommended for people who are often ill and difficult to tolerate infectious viral diseases.

Contraindications for aerobic exercise

Despite the fact that aerobics brings a lot of benefits and has a general healing effect, before starting classes, it is necessary to get an exhaustive consultation with a doctor. At the same time, there are a number of contraindications to attending training:

An early period of rehabilitation after serious operations and injuries (surgical interventions, fractures, sprains, etc.). It is recommended to start active recovery of physical activity not earlier than in 1.5-2 months.
Diseases of the cardiovascular system (heart failure, tachycardia), blood diseases.
Chronic diseases in the acute stage.
Infectious viral diseases.
Diseases of the musculoskeletal system, osteochondrosis.
Phlebeurysm.

If you neglect the recommendations of doctors, then aerobics will do more harm than good. In addition, do not forget about control over the intensity of training: do not try to surpass yourself - in no case should you work "for wear and tear".

Aerobics during pregnancy

During pregnancy, all your plans regarding physical activity should be discussed with your doctor. In some cases (the threat of miscarriage or premature birth, placenta previa, etc.), even despite the woman's excellent health, the doctor can categorically prohibit any exercise. But in most cases, moderate activity is not only possible, but highly recommended for many reasons:

Saturation of all organs and tissues with oxygen is useful not only for the expectant mother, but also for the baby.
Training the heart will maximize the endurance of the body, which will be very useful in the process of labor.
Training the abdominal and pelvic muscles, which will also help during childbirth.
Improving the emotional state, normalizing sleep, which is especially important during the period of bearing a child.
Prevention of edema and varicose veins.
It eliminates the possibility of gaining extra pounds.

During pregnancy, it is important not to overdo it with training - excessive exercise can lead to an increase in the tone of the uterus, which, in turn, can provoke a spontaneous miscarriage (in the early stages) or premature birth (in the third trimester). In addition, this can lead to fetal hypoxia - oxygen starvation.

Do not forget that the period of pregnancy is the time when a woman must first of all monitor her health and the health of her unborn baby. Therefore, if earlier training sessions were very intense and lasted more than an hour, now it is advisable to slow down and reduce the training time to 45 minutes.

The best option is to find a good pregnancy group where all aerobic exercises are designed specifically for expectant mothers.

The main types of aerobics

Aerobics is a relatively young type of physical activity, while today there are several separate areas, each of which has its own distinctive features:

Classic aerobics. Rhythmic dance movements to fast music that sets the rhythm and allows you to keep the pace well. All muscle groups are strengthened, oxygen exchange is enhanced, the heart is strengthened, posture improves, the body becomes toned, flexible and plastic.
Aqua aerobics. In this case, aerobic exercises are carried out in the water. All muscle groups, joints and ligaments are worked out, and thanks to a light massage with water, the skin is tightened, the “orange peel” effect is removed, and the appearance of cellulite is reduced. Aqua aerobics has a minimum of contraindications, even people with heart disease and varicose veins are allowed to practice.
Step aerobics. All exercises are performed using a special platform - step. During training, the muscles of the press, hips and buttocks actively work, the relief of the body is well worked out, the cardiovascular and respiratory systems are strengthened.
dance. Its main difference from the classical one is that the movements here are more complex, dance, and the music can be very different. All muscles are strengthened and tightened, posture improves. Dance aerobics gives a huge boost of positive energy, therefore it helps to fight stress and all its manifestations (sleep disturbance, irritability, chronic fatigue).
Aerobics with fitball. Here, all exercises are performed with a large ball - a fitball. The main feature of this direction is the possibility of working out deep muscle groups. In addition, posture is restored, general well-being and mood improve.
Power aerobics. The name speaks for itself - during training, not only energetic aerobic movements are used to the music, but also anaerobic (strength) exercises. During training, dumbbells, barbells, and simulators are used. The result is an excellent cardio workout, “charging” for the heart and respiratory organs, a slender toned body, and elastic muscles.

In addition, all types of aerobics in the case of regular active training help to fight excess weight and excess body fat.

Initially, it may seem that there is nothing complicated in aerobics classes. In fact, even such simple workouts require a special approach:

Any workout should always begin with a warm-up, and aerobics is no exception. Warm-up exercises will help warm up the muscles and save you from sprains.
To achieve a tangible effect from aerobic exercises, it is important to attend them regularly - 2-3 times a week, and 4-5 workouts are allowed for weight loss.
Aerobic training should last from 45 to 90 minutes, depending on your fitness level - beginners are unlikely to be able to withstand 1.5 hours of active cardio.
It is recommended to start with a small load, gradually increasing it. To do this, you need to monitor the heart rate. During aerobic exercise, an increase in heart rate up to 60-85% of the maximum is allowed.

220 - age = maximum heart rate

Maximum heart rate - heart rate at rest = heart rate reserve

Resting heart rate + (60-85%) of heart rate reserve = target heart rate

For example, in a 30-year-old person, the heart rate at rest is 70, during cardio training it is planned to increase the heart rate to 80% of the maximum:

220 - 30 = 190 (maximum heart rate)

190 - 70 = 120 (heart rate reserve)

70 + 120 * 80 / 100 = 166 (target heart rate)

Remember: self-torture is unlikely to do you much good. Depletion of the body, a long recovery period - this is what the one who does not know the measure risks earning.

Aerobic exercise alone is unlikely to get you in shape. To achieve the desired effect, an integrated approach is needed:

proper nutrition (increase the amount of protein in the diet, replace fast carbohydrates with slow ones, reduce the amount of fat consumed, exclude fast food). Eat at least 3 times a day, plus 2 snacks between main meals. No starvation!
giving up bad habits (remember: cardio training and smoking are incompatible!);
active lifestyle;
healthy sleep at least 8 hours a day.

It is also important not to forget to drink as much pure non-carbonated water as possible: it helps to cleanse the body of accumulated toxins and protects against dehydration.

Do not forget about comfortable clothes and shoes for classes: loose shorts and a T-shirt, sports leggings and a T-shirt top (today you can find things with a stimulating effect), gymnastic leotards, sneakers or sports slippers are perfect.

What is more effective: aerobics at home or in a fitness club?

If you have definitely decided that aerobics is exactly what you need, the next question arises: where to do it - at home or in a fitness club? It is difficult to give an unambiguous answer to this question - after all, we are all different, and our habits and preferences are very different. However, both classes at home and training in the club have their advantages and disadvantages:

Classes in the fitness club

an experienced instructor who will always help, prompt, support;
cheerful atmosphere, many people who literally “share” their energy with you;
"group enthusiasm", a craving for healthy competition, a desire to "show oneself" - all this will help to achieve the desired result;
classes are held at a certain time;
all the necessary equipment is available - mats, steps, fitballs, exercise equipment, etc.
the coach focuses on the "achievement" of the majority, and most often these are people with an average level of training (if you are a beginner, it will be quite difficult for you to catch up with more experienced colleagues).

Home activities

a video with a recording of the training acts as an instructor;
the time of training - at any time convenient for you;
the home environment has a more positive effect on many than the noisy atmosphere of a fitness club;
home workouts are ideal for closed, shy people;
you can choose any music you like, practice to your favorite video;
the necessary equipment for classes will have to be bought or rented;
it is often difficult to perform certain exercises and movements correctly.

Thus, the first experience of aerobic training is best obtained in a fitness club under the strict supervision of an experienced instructor. After you understand the basic movements, you can move on to home workouts.

But in general, you can successfully combine both options - exercise 2 times a week in the fitness room, and 2 at home.

At the same time, home workouts can be supplemented or replaced with running, jumping rope, cycling - after all, all this is also considered elements of aerobics!

Video for beginners

In order to better understand what aerobic training is, we suggest you watch an interesting training video.

Aerobics is one of the most popular types of physical activity. Various types of aerobics are suitable for people of almost any age and with different physical forms. Aerobics is very healthy and has few contraindications.

What is aerobics:
Aerobics (rhythmic gymnastics) is a complex of light or medium intensity performed to rhythmic music. The main source of energy for the muscles during such training is oxygen. It is thanks to this that aerobics got its name. Aerobics can include jumping jacks, dance moves, flexibility exercises, and more. There are a lot of directions and types of aerobics. We list the most common.

Types of aerobics:

Classic aerobics. Classical aerobics includes a standard set of basic movements. The goal of classical aerobics is to improve physical fitness and promote health.

Aqua aerobics. A separate article is devoted to aerobics in water.

Dance aerobics. The essence of this type of aerobics is the performance of dance exercises specific to the appropriate music. For example: tango aerobics, hip hop aerobics, latino aerobics, funk aerobics, salsa aerobics and many others.

Step aerobics. You can read about step aerobics in a separate article.

Fitball-aerobics. Exercises are performed with a special inflatable ball.

Power aerobics. Exercises are performed with special power equipment or weights. There are several different areas of power aerobics.

Sports aerobics. This type of aerobics includes elements from aerobics, gymnastics and various. This type of aerobics is suitable only for physically fit people.

The benefits of aerobics:

Regular aerobic exercises are great for training and improving the functioning of the cardiovascular system.

They have a general strengthening effect on the body.

It has a good effect on the broncho-pulmonary system.

Very useful aerobics for bones and joints.

Helps to train almost all muscle groups.

Aerobics is a great helper in the fight against excess weight. This type of physical activity helps in the formation of a beautiful and harmoniously developed figure.

Aerobics is also useful for the nervous system. Gives excellent physical and emotional relaxation, helps to cope with stress and improve mood.

Aerobic contraindications:
Aerobics may be contraindicated in certain diseases of the cardiovascular system, the musculoskeletal system, as well as after serious illnesses, injuries or recent surgeries. Therefore, before starting aerobics, you should consult with your doctor.

Aerobics for weight loss:
Aerobics is considered one of the best ways to lose weight. At the same time, it should be remembered that training should take place regularly, i.e. at least three times a week. To bring the maximum effect, classes should last at least 40 minutes.

Aerobics at home:
Of course, it is best to do aerobics in a specially equipped room and under the guidance of an experienced instructor. But this, unfortunately, is not always possible. Aerobics can be done at home. The main thing is to have rhythmic music, free space for classes and, of course, desire. Now on the Internet you can find a huge number of training videos that can help you do it right at home for the benefit of.

Do aerobics with pleasure and be healthy!

Aerobics is such a familiar word. But do you know about its diversity? Choose one of the types for yourself and transform before your eyes!

In order to defeat men with an ideal body, it’s not enough to eat after six and go on a diet once a month. Strict, if adhered to without consulting a dietitian, can lead to irreversible processes in the body. A beautiful figure requires regular physical activity, but not all girls like boring sports exercises. Aerobics for women is the best way to combine useful and pleasant on the way to perfection.

A Brief History of Aerobics

The term "aerobics" appeared in the sixties of the twentieth century. The founder of gymnastics was Dr. Kenneth Cooper, who developed a system of special physical exercises, during which the pulse and breathing become more frequent. The main source of energy for the body is oxygen (Greek Aer - air), which burns glucose. In addition to exercises, Dr. Cooper has developed age tables, according to which a person involved in aerobics can assess their physical condition and conduct a comparative analysis of the effectiveness of exercises.

Even the ancient Greeks noticed that doing physical education to the rhythmic sounds of music is much more effective than in silence. That is why another name for aerobics is rhythmic gymnastics.

Jane Fonda made aerobics popular and trendy

The duration of classes should be at least 45 minutes, while it is very important to take short breaks to drink a few sips of non-carbonated water and restore fluid in the body (the first break should be no earlier than 10 minutes after the start of the workout). Be sure to take a hot shower immediately after the end of each workout, otherwise the accumulated lactic acid causes muscle pain.

When choosing a club, you should take into account such factors as proximity to work or home (you don’t need to choose a place where it’s inconvenient to get home), training schedule (there should be at least three of them a week), trainer’s experience (), room occupancy during classes (where a lot of people gather in a small hall, it becomes impossible to breathe within 15-20 minutes after the start), the presence of a shower with hot water.

Classes in a fitness club have unconditional advantages over. First of all, you do not need to buy equipment. An experienced trainer will always tell you how to do certain exercises correctly, point out possible mistakes, and teach you how to breathe correctly. His workouts are always varied, he selects the appropriate musical accompaniment. The mirrors in the fitness club are arranged so that the wards can see themselves from any angle. Classes in a team do not give the opportunity to make unnecessary pauses, they make you work hard on yourself, focusing on the final result.

The main types of rhythmic gymnastics

Today, there are more than 30 types of aerobics for women. The main one is classical gymnastics - the one that was developed by Dr. Cooper. Running on the spot, jumping, swinging arms and legs, tilting in a certain rhythm serve to improve physical fitness, increase body tone, and strengthen the heart muscle.

Occupation dance aerobics involve learning dance steps of various directions, among which salsa, zumba, hip-hop are the most fashionable today.

Dance aerobics is the most fun

During class step aerobics use a step platform - a bench, the height of which can be adjusted depending on the desired load, and dumbbells. The main elements of this workout are steps in different directions, lifts and turns. Those who have problems with the spine and with coordination of movements should be very careful about this type of gymnastics.

Sports aerobics has already become a sport in which international competitions are held, and has taken a place among acrobatics, rhythmic gymnastics, artistic gymnastics and trampolining. It is similar to lightweight gymnastics, all exercises of which are performed at a fast pace.

For classes fitball aerobics a special rubber ball is needed. Exercises are performed while sitting on the ball; lying down, leaning on it; lifting it with your arms and legs. Such training has a good effect on the vestibular apparatus.

For fitball aerobics, you need a ball

IN power aerobics dumbbells are used, which serve to increase the load on individual muscles, and a bodybar is a steel stick that performs the same function, which is also used as a support in certain exercises. Classes in this type of aerobics involve some initial physical training, so it should be switched over a few months after doing other types of aerobics.

Mixed aerobics includes exercises with all types of sports equipment - dumbbells, ball, step platform, bodybar.

Classes water aerobics pass in the pool. In this case, water resistance serves as an additional load. It is useful for pregnant women, people who are overweight, those with poor physical fitness, for recovery in the postoperative period, and those who have suffered an injury in the recent past.

Mixed aerobics - a mixture of species

Classes bicycle aerobics carried out on an exercise bike. During training, they perform tilts, lifts, swings, turns, while not forgetting to pedal the simulator at a very high pace. This is the most difficult type of gymnastics, only people with very good physical fitness can do it.
The remaining varieties are derivatives of classical rhythmic gymnastics and other exercises - Pilates, body flex and others.

The lesson always begins with cardio exercises and muscle warm-up, lasting 10 minutes, then proceed to the implementation of the basic elements. Each series of exercises ends with breathing exercises and movements that allow you to relax the muscle group involved in the exercises. At the end of the session, stretching exercises and a series of relaxing movements, including breathing exercises, are done.

The indisputable advantage and benefit of aerobics is that it guarantees a good result in a short time, allows you to protect yourself from injuries, gives a good mood and new ones. And we must not forget that classes should be regular. However, once you start doing rhythm, it will be impossible to quit! Especially if the result in the mirror begins to please and inspire new feats.

Exercise is beneficial because it forces the body to increase its oxygen consumption. They are performed rhythmically and continuously, involving all the muscles of the body.

Types of aerobics

Fashion for a healthy lifestyle has drawn attention to active motor loads available to every person. Aerobics quickly cracks down on body fat than any other physical activity. Now this area of fitness has become so popular that aerobics competitions are held, every house has disks with a set of exercises, and, for sure, everyone knows about the great benefits of this exercise.

In the rhythm of the step

Step aerobics- a good start for practicing other types of it. Aerobics replaces the daily visit to the gym. It is enough to give it half an hour a day, and your muscles and heart will be in perfect order. High energy consumption does not have a detrimental effect on the skeletal system and ligaments.

The American bodybuilder Jean Miller came up with the idea to use a bench for classes. Only the step of the porch was its prototype. Moving up and down to music helped her repair her injured knee. Such energetic gymnastics gives a charge of vivacity, cheers up.

You need to practice on the step platform for 40–50 minutes, without taking long breaks. All the benefits are felt with intense long-term movement. The blood runs faster through the veins, the vessels are cleared of cholesterol plaques, as a result, the content of lipids in the blood is normalized. The body becomes collected and enduring, the muscles are strengthened. It takes 2-3 kg of fat per month without any diets.

For classes, you will need a special step-platform device. Any sturdy box or stack of thick books can replace it. The height of the device is 20-30 cm. Exercises should be done to music, the rhythm of which is not more than 120 beats per minute. Before exercising on the platform, warm up for 7-10 minutes.

A set of basic exercises:

A simple step - we put the right, left foot on the bench, we return to the floor in the reverse order. We start with the right foot 8 times, then the same number with the left.
Steps to the side. We do everything the same, but we put our legs as close as possible to the edge of the platform. Hands are above the head.
Step with a turn - going up the step, turn 90 degrees, going down, stand up straight. We do 8+8.
Knee raise - with the right foot we stand on the left edge of the platform and raise the left knee to the chest three times. Then we do the same exercise with the left leg. And so 8 times.

More complex movements can be done some time after the start of training.

Sports aerobics

This is a professional sport in which competitions are held. They begin to engage in this type of aerobics from childhood. Endurance is developed, the health of the child is strengthened. Aerobics is not a recreational exercise, its exercises are akin to rhythmic gymnastics and acrobatics.

Intensive exercises are formed into a program that is performed to rhythmic music by a group. It is important to make the performance artistic, incendiary. Athletes demonstrate flexibility, strength, positive mood.

Fitness aerobics helps girls and young women stay fit. During sedentary office work, it is important to stretch the muscles, tone the skeletal apparatus.

Stagnation can be the beginning of serious diseases. Fitness is designed to keep you in good physical shape. The concept of fitness aerobics includes developing exercises and power loads. But it has nothing to do with exhausting workouts. There is no danger of injury, there is no strictly sports nutrition and regimen. Everything is done for pleasure.

Fitness enthusiasts are reshaping their lives towards health and an active lifestyle. Fitness is not only training in the gym or at home, it is active outdoor recreation, love for sports games, the pursuit of healthy nutrition, quitting smoking and alcohol.

Fitness aerobics is not just gymnastics to rhythmic music. This is a whole range of developmental procedures and training. This is a comprehensive concept of a healthy body and a cheerful spirit, which implies the unity of three areas - step - aerobics, with which we started the article, power and dance aerobics.

What is power aerobics?

This is a complex of movements that develop the muscles of the arms, legs, hips, buttocks and abdomen. Due to intense loads, metabolic processes are activated and excess fat burns. Without general physical preparation, you can not start strength exercises. Also, you can not overstrain during classes for people suffering from varicose veins. You also need to take care of your spine.

With power loads, weight falls intensively, muscle relief improves. Thanks to specially designed training programs, you can predict or plan the result.

dance gymnastics

This is the most popular type of training. It combines exercises for weight loss, for the correction of the muscular corset and dance steps. Like mushrooms in rainy weather, various areas of dance types of gymnastics arise and develop. These are motifs and rhythms of Latin, African, jazz dance, hip-hop.

Dance aerobics is consonant with sports dancing. Training brings great pleasure, many girls and women do it. It is both sport and pleasure at the same time, which tightens posture, improves gait, and benefits health.

Contraindications for dancing aerobics can be a heart attack, stroke, bronchial asthma, chronic heart disease in the acute stage. In these cases, it is necessary to choose lightweight, sparing exercise programs. The aesthetic pleasure that dance movements bring has a beneficial effect on the state of mind of a person and his mood.

Aerobics for weight loss

It's no secret that women come to the gym to lose those extra pounds. For this, there are special sets of exercises that help to fulfill desires.

The standard and example of excellent results from aerobics can be considered the impeccable figure of the propagandist of aerobics, American actress Jane Fonda. She made a lot of efforts to promote a healthy lifestyle and a slim figure around the world. On the television of the Foundation, she led a special program with a set of exercises for weight loss.

The desire to get rid of body fat occurs in many even slender women. They get hooked on nutritional supplements, exhaust themselves with diets, but for many it is an insoluble problem to force themselves to move, to make physical efforts to fulfill their dreams.

By the way, why is it so difficult for our body to part with “accumulations”? This is the experience of a thousand years of evolution, when a person had to fight hunger. Therefore, by starving, you can temporarily reduce weight, but your “frightened” body will then gain even more “in reserve”.

The most healthy and painless way to lose weight is to eat right (without starvation and mono-diets) and do aerobics.

Aerobic exercise increases the flow of oxygen to the cells, they can be performed by almost every healthy person. To start the process of burning fat, you should warm up the muscles for half an hour. Huge efforts are not required to perform the exercises, so the body calmly tolerates them, without entering a state of stress, as with anaerobic loads in big sports. The result is achieved through long continuous exercises performed to rhythmic music.

All muscles work, this requires more oxygen, which burns fat cells. With long and regular exercises, the weight goes away slowly, but irrevocably.

Aerobics for weight loss at home

To go in for any sport, especially for the elderly, it is necessary under the guidance of a coach. But if this is not possible, body shaping exercises can be performed at home. Fortunately, you can always find the right complex on the Internet. You can choose for yourself what suits and likes you, including music.
A few tips for homework:

For starters, you should practice 3 times a week. Untrained muscles will hurt, they must recover so that the next session does not bring pain. As you train, you can do it daily with 1 day for recovery.

You remember that the main condition for success is long-term training. Training should be at least 50-60 minutes. Otherwise, there will be no result.
It is necessary to start training with a warm-up to prepare the body for more serious exercises. It is necessary to stretch the muscles, develop the joints. After that, you can perform the main complex. The finale is a hitch, muscle relaxation, sipping.
Especially at first, you will have to constantly monitor the pulse and proper breathing. This is an important point. When you inhale, the muscles relax, and when you exhale, they contract.
Do not eat for 1 hour before and after training. You don't have to give up water. Drink plain clean water according to the needs of the body.
During training, the room should be fresh.

And yet, if you choose a complex for yourself, consider your state of health and age. Overvoltage can harm you.

Facial exercises

In striving for a toned figure, do not forget about the condition of your face. After all, his youth can be preserved not only with the help of cosmetics. Exercises for the muscles of the neck and face will help with this.

There are different methods of these exercises - Kremlin aerobics, Carol Maggio complex, Juliet Kando, face-forming by Benite Cantiene.

Consider the main points of the popular Faceforming technique. As in any aerobics, the main condition for success is regularity and constancy. Exercise can be done throughout the day, even at work. After all, they do not need special conditions.

A set of exercises:

To get rid of nasolabial folds, you need to fold your fingers with scissors. To do this, bring together 2-3 and 4-5 fingers. Attach both hands to the lips so that 2-3 fingers are on top of the lips, and 4-5 are on the bottom. Make 22 movements to the earlobes, drawing a smile on your face.
For the neck. Sit straight, raise your head, look up and pull your lower lip so that it covers the upper one. Hold the grimace for a few minutes.
The muscles around the eyes will help delay the appearance of wrinkles. Attach long fingers to the eyebrows and press them. Now you have to try hard to close your eyes. Do this 3-4 times in a row. It is also useful to rotate the eyeballs in different directions under closed eyelids.

The elasticity of the cheeks will keep this movement - inflate both cheeks, and move the air from one to the other several times.
Muscle tone is of great importance. Tighten all groups of facial muscles in turn, starting from the forehead, and completing the workout with the muscles of the neck. The tension should cause a slight tremor (like a stretched string).

Aerobic training increases the body's resistance to infections, increases blood flow, and tightens muscles. Properly selected complexes will help get rid of extra pounds and enjoy a cheerful state of mind.

To keep your body in great shape, the fair sex use a variety of methods. Scrubs, masks, peeling. Various types of massage, sports, dancing, fitness, etc. Women spend a lot of time to find the most effective and efficient method that will help them get their cherished forms.

One of these methods is aerobics. But in order for classes to begin to be beneficial, you need to understand what aerobics is. In addition, you need to understand how to properly perform the exercises so as not to harm your body.

What's happened?

Aerobics is a set of exercises based on aerobic movements to musical compositions that have a clear rhythm, which, in turn, helps to set the right beat for the correct execution of movements.

There is no need to look for specially prepared territory and equipment for aerobics. You can do this type of gymnastics at home, with a minimum amount of sports equipment. An important and integral element for aerobics is music.

Short story

Aerobics is considered to be the birthplace of Ancient Greece. Then it was a kind of gymnastics, and only men were engaged in it. Physical exercise to the sound of drums and the sound 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 direction emerged 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 the harmony of movements, variable 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 complexity in both directions provides relaxation for the muscles.

Kinds

There are several types of aerobics, each of which has its fans:

Dance aerobics is the most popular and effective type of gymnastics. The main task is to improve posture, get rid of excess weight and strengthen the muscles of the legs. In addition, during exercise, the sense of rhythm improves. To practice this type of aerobics, you do not need special tools, good enough music and good mood.
Step aerobics consists of a set of basic steps, which are interconnected by combinational ligaments. Aerobics for weight loss for beginners includes simple combinations consisting of two to three steps in a bundle.
Slide aerobics combines aerobic and strength training. For classes, you must purchase a special mat with a sliding surface and bumpers for braking.
Pump aerobics or body pump includes exercises from bodybuilding and aerobics. Classes are held to the groovy music, strength exercises are performed and barbells are used, and all this along with elements of regular aerobics.
Aqua aerobics is a special kind of gymnastics. All exercises are performed in water using the minimum amount of sports equipment.
Fitness aerobics.

Benefit

Aerobics will help not only lose weight, but also improve the condition of the human body as a whole. Thus, aerobics has a number of undeniable advantages:

positively affects the balance of oxygen in the blood;
contributes to raising the mood;
improves the sense of rhythm;
strengthens the bone and muscle systems;
increases ventilation of the lungs;
improves the functioning of the endocrine system;
increases endurance;
relieves stress well.

Aerobics is useful for both young women and older women. There are no age restrictions for gymnastics.

Contraindications

Aerobics can bring invaluable benefits to a woman's body, but there are contraindications to doing this type of gymnastics. These include:

diseases of the heart and cardiovascular system;
high or too low blood pressure;
previous strokes and heart attacks;
phlebeurysm;
ankylosing spondylitis;
damage to the spine, intervertebral discs and other disorders in the structure and operation of the musculoskeletal system;
current ARVI, acute respiratory infections and other colds.

Only recent surgeries or serious illnesses can become an absolute contraindication. All the rest only limit the range of possible exercises, but do not completely exclude sports. Given all the contraindications and recommendations, aerobics will certainly benefit the human body.

In addition, it must be borne in mind that the result of the classes will not be visible immediately, but only after some time.

Some individuals are contraindicated in aerobics. Exercise should not be performed by pregnant women, people with certain chronic diseases and people who have recently undergone surgery.

For those who are actively involved in sports, to prevent the destruction of the cartilage tissue of the joints and spine due to physical exertion, it is necessary to take chondroprotectors. This is the name of a group of products whose task is to normalize metabolic processes in cartilage tissue, which is reflected in the improvement of its structure. For example, the dietary supplement "Glucosamine-Maximum Advance 1500" (sachet) has proven itself well - a chondroprotector containing two active substances: glucosamine and chondroitin in a special, increased dosage. They are natural structural elements of healthy cartilage tissue, are well absorbed due to their natural nature and stimulate the processes of metabolism and regeneration in cartilage cells, thereby helping to stop its destruction during intense sports activities.

IS NOT A MEDICINE.

Aerobics for the elderly

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, power loads.

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

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

Doctors strongly recommend moderate exercise. However, before starting classes, the elderly 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 with excessive physical exertion.

Aerobics as a way to lose weight

The main advantage of aerobics for weight loss is the study of all muscle groups. It is worth remembering that in addition to aerobics for weight loss at home for beginners, there are important conditions that will help you get the shape of your dreams.

Aerobic training will be effective. There are several types of aerobic exercise that contribute to active weight loss. These include:

jumping rope and standing still, running;
alternating exercise on sports simulators with step aerobics;
slide aerobics based on the sliding effect, etc.

Daily walking for 20 minutes helps to strengthen muscle tone and acquire the desired shape.

walking;
dancing to rhythmic music using dumbbells or other weights;
jumping rope.

The last exercise will significantly improve the functioning of the respiratory system of the body. Regular implementation of the above complex will not only help you quickly acquire a beautiful body, but also relieve existing complexes and self-doubt.

In addition to doing gymnastics, you must adhere to exceptionally proper nutrition.

Aerobics at home for weight loss can eliminate hypodynamia and significantly improve mood, while eliminating the adverse effects of stress and adverse environmental influences.

Aerobics during pregnancy

Despite the fact that pregnancy is a contraindication to aerobics, there is a type of gymnastics that will have a positive effect on the body of a pregnant woman. This type of gymnastics is water aerobics.

Classes will help not only reduce the intensity of weight gain during childbearing. The manifestation of back pain will decrease, and the general well-being of the woman will improve.

In addition, during water aerobics, the joints are unloaded, blood flow in the legs improves, and the work of the heart is stimulated. Regular exercise in the pool helps the fetus to take the correct position in the womb - head down.

General principles for performing exercises

During the training, it is necessary to alternate exercises. Music for classes should have a clear rhythm. It is best to use musical pieces without words during aerobics for beginners at home. Since words can contribute to impaired concentration during training.

The form

When choosing a sports uniform for aerobics, several conditions must be considered.

The material from which the clothing is made must allow the body to breathe. Synthetic materials are completely unsuitable for people suffering from various skin diseases, dermatitis. High-quality synthetic material retains color for a long time, does not lose shape and helps to remove excess fluid from the body. Natural cotton clothing is also suitable.
The size must fit perfectly. It is strongly not recommended to choose a larger or, conversely, smaller size. Since the sports uniform of the wrong size will contribute to a decrease in the effectiveness of classes.
The appearance of the sports uniform is also important. Because in beautiful clothes you feel confident and comfortable. Visual perception of yourself in the mirror increases the chances of getting carried away with fitness for a long time.

If you comply with the above conditions, you can significantly increase the effectiveness of training.

Instead of a conclusion

Aerobics is a great opportunity not only to tighten your body, make it flexible and plastic, but also to lose extra pounds, correct your posture, strengthen your back and blood vessels. If you choose the right exercises and correctly approach their implementation, you can achieve a good result.

Each person has the opportunity to choose the type of gymnastics that suits him, depending on the individual characteristics of the body. Now it is possible more than ever thanks to the variety of different types of aerobics.

The choice in favor of aerobics is made by many women. It has a positive effect on the balance of oxygen in the blood, strengthens the bone and muscle systems of the body, increases endurance, and also relieves stress very well and normalizes the emotional state of a person.

Having found out for yourself what aerobics is, and taking into account all the available nuances and subtleties, there is no doubt: gymnastics will certainly benefit the body!