What is aerobics? Concept for weight loss exercises

To maintain your body in good shape, the fair sex, use a variety of methods. Scrubs, masks, peels. Massages, sports, dancing, fitness and so on. D. Women spend a lot of time to find the most efficient and effective method that will help attain the cherished form.

One such method is aerobic. But in order to benefit a class started, you need to understand what is aerobics. In addition, you need to understand how to correctly perform the exercise so as not to harm your body.

What is it?

Aerobics is an exercise program that is based on aerobic movements under the musical compositions, with a precise rhythm, which in turn helps to set the desired measure for the correct execution of movements.

Specially prepared areas and equipment do not need to look for aerobics. Engage in this type of gymnastics possible and at home, having a minimum quantity of sports equipment. An important and integral part of aerobics is music.

Brief History

Homeland aerobics considered ancient Greece. Then it is a kind of gymnastics, and doing it exclusively by men. Exercise under the drums and the sound of the orchestra have been popular among the Spartans. They were used to strengthen the posture, develop a sense of rhythm and movement plasticity.

Aerobics as a free direction appeared only in the 19th century. The appearance of a special kind of exercises linked to the development of a special set of exercises Dr. Demeny. It was he who was the author of system of exercises for the muscles and joints, based on a combination of rhythm with the harmony of movements, alternating relaxation and tension of various zones. Special attention is paid to the development of flexibility and plasticity of the human body. Dr. Demeny pointed to the need for continuity and omnidirectional movements. A change in their complexity in both directions provides rest for the muscles.

Forms

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

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1. Dance aerobics - the most popular and effective form of artistic gymnastics. The main objective is to improve posture, weight reduction and strengthening the leg muscles. In addition, during exercise improves a sense of rhythm. According to practice aerobics views do not require special tools, quite good music and excellent mood.
2. Step aerobics consists of a set of basic steps, which are interconnected combinational ligaments. Aerobics for weight loss beginners includes simple combinations consisting of two or three steps in the bundle.
3. Slide aerobics combines aerobic and power loads. For lessons you need to buy a special mat with a sliding surface and bumpers for braking.
4. Pump aerobics or body pampas includes exercises of bodybuilding and aerobics. Classes are held under the catchy music, performed strength exercises and used the rod, and all this together with the elements of the usual aerobics.
5. Aqua aerobics - a special kind of sports gymnastics. All exercises are performed in water using a minimum number of sports equipment.
6. Fitness aerobics.

The use of

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

• has a positive effect on the balance of oxygen in the blood;
• helps set the mood;
• improves the sense of rhythm;
• strengthens bone and muscle systems;
• increased ventilation;
• improves the endocrine system;
• increases endurance;
• good relieves stress.

Aerobics useful to both young women and women aged. Age limits for gymnastics there.

Contraindications

Aerobics can bring invaluable benefits to the body women, however, there are contraindications to this type of gymnastics classes. These include:

• heart disease and cardiovascular system;
• high or too low blood pressure;
• stroke and heart attacks;
• varicose veins;
• ankylosing spondylitis;
• spinal cord injury, intervertebral discs and other disturbances in the structure and operation of the musculoskeletal system;
• current at the moment of SARS, acute respiratory disease and other respiratory diseases.

The absolute contraindication may be only transferred recently operation or serious illness. All others only limit the range of possible exercises, but do not exclude the sport completely. Taking into account all contraindications and recommendations, aerobics certainly bring benefits to the human body.

Also, keep in mind that the result of the training will be visible immediately, but only after some time.

Some persons are contraindicated aerobics. Exercise is not necessary to carry pregnant women, people with certain chronic diseases and those who have recently undergone surgery. Not a medicine.

Aerobics for seniors

Sports in old age will have significant differences from those of the young and young age. From some of the exercises will have to give up, for example, the power loads.

Fitness in old age can bring the body to use. The result of gymnastics will be:

• weight loss;
• Strengthening the immune system;
• improvement of the joints, the cardiovascular system;
• increased flexibility;
• the improvement of coordination of movements;
• better sleep, relief from insomnia;
• increase in mood, emotional state as a whole;
• improved memory, cognitive processes;
• prevention of senile dementia;
• prevention of possible problems with memory.

Doctors strongly recommend moderate exercise. However, before you start the course, the elderly need to examine in detail all the information on this form of gymnastics, learn what aerobics, undergo a medical examination and obtain a permit from a doctor. Otherwise, damage to the body excessive exercise can cause.

Aerobics as a way to lose weight

The main advantage of aerobics for weight loss - study of all muscle groups. It is worth remembering that in addition to aerobics to lose weight at home for beginners, there are important conditions, compliance with which will take the form of your dreams.

Will be effective aerobic workout. There are several types of aerobic exercise, weight loss promoting active. These include:

• jumping rope and standing still, running;
• alternating exercise at sport gym with a step aerobics;
• slide aerobics based on the sliding effect, and others.

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

recommended training consisting of a set of these exercises to get a good result:

• walking;
• dancing to rhythmic music with the use of dumbbells or other weighting;
• run;
• jumping rope.

The last exercise will significantly improve the respiratory system of the body. Regular performance above the complex will not only help quickly enough to get a beautiful body, but also eliminate the existing complexes and self-doubt.

In addition to gymnastics, you must adhere to very good nutrition.

Aerobics at home to lose weight is capable of eliminating physical inactivity and greatly improve your mood, while eliminating the adverse effects of stress and adverse environmental effects.

Aerobics during pregnancy

Despite the fact that pregnancy is a contraindication to aerobic training, there is a kind of gymnastics, which will have a positive effect on the body of a pregnant woman. In this kind of gymnastics is water aerobics.

Classes will not only reduce the rate of weight gain during gestation baby. Reduce the appearance of back pain, and general well-being of women has improved.

In addition, during the water aerobics classes are unloaded joints, improves blood circulation in the legs, stimulates the heart. Regular training in the pool to help the fetus to take the correct position in the womb - head down.

The general principles of exercise

is recommended to lightly stretch your muscles before the training. After the workout, you can continue to the main set of exercises. It is recommended to begin training with lighter exercises, gradually increasing the intensity of exercise.

During the training necessary to alternate exercises. Music for lessons should have a clear rhythm. It is best to use music without words during aerobics for beginners at home. Since words can disturb concentration during the workout.

form

When choosing a fitness aerobics is necessary to consider several conditions.

1. The material from which the garments should allow the body to breathe. Synthetic materials do not approach those suffering from various diseases of the skin, dermatitis. Qualitative synthetic material retains color for a long time, does not lose shape and promotes the excretion of excess fluid from the body. Also suitable organic cotton clothes.
2. The size should fit perfectly. Choose the form of more or, conversely, the smaller is not recommended. Since the sports form the wrong size would reduce the effectiveness of training.
3. Appearance fitness is also important. Because you feel confident and comfortable in a beautiful dress. Visual perception in the mirror increases the chances of permanently carried away fitness.

If you comply with the above conditions, it is possible to significantly increase the effectiveness of training.

Instead of a conclusion

Aerobics - a great opportunity to not only tighten your body and make it flexible and malleable, but also lose weight, correct posture, strengthen your back and vessels. If you choose the right exercise and competently approach to their implementation, it is possible to achieve a good result.

Everyone has the opportunity to choose the kind of gymnastics that is right for him, depending on the individual characteristics of the organism. Now it is possible than ever thanks to the variety of different kinds of aerobics.

The choice in favor of aerobics do many women. It has a positive effect on the balance of oxygen in the blood, strengthens bone and muscle systems of the body, increases stamina, as well as very good relieves stress and normalize emotional state.

Find out for yourself what is aerobic, and taking into account all the nuances and subtleties can be no doubt: gymnastics sure to bring your body good!