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Aerobics - what is it? What are the benefits of aerobics

This event happened in the recent 1982, when Jane appeared on television with her own exercise program performed to music, after which aerobics suddenly gained popularity around the world.

What it is?

In human terms, aerobics is a set of various gymnastic exercises, including walking, running, jumping and jumping, as well as strength and flexibility exercises performed to rhythmic music. The result of regular aerobic exercise is an improvement in physical fitness and flexibility, the development of endurance, as well as a strong healing effect for the whole body. The main advantage of aerobics is its effectiveness, combined with accessibility for people of different ages and with any level of training.

Aerobics classes, as a rule, are held in groups of 8-12 people under the guidance of an experienced instructor who conducts the training, and also monitors the correctness of the exercises and the condition of each member of the group. Classes are held to rhythmic music, and their average duration is 40-60 minutes, from 1 to 5 times a week (2-3 times a week is enough to keep fit). Depending on the set and specifics of the exercises performed, aerobics allows you to achieve various goals, for example, adjust your figure, improve well-being, develop flexibility and plasticity, build muscle mass, or just relax and unwind.

It is important to understand that aerobics classes take place at a fairly fast pace, which puts forward certain requirements for the clothes of those involved. The most important thing is that the clothing for classes is light and does not hinder movement; shorts with a T-shirt or T-shirt, or an elastic swimsuit are ideal for this purpose. Also don't forget to bring a mat and a towel.

Aerobics was developed as a workout aimed at the comprehensive improvement of the body. Most often, aerobics is chosen as a means to combat excess weight, but its effectiveness is not limited to this.

During aerobics, the ventilation of the lungs increases several times, which leads to an increase in the supply of oxygen and activation of the redox processes taking place in the body.

Muscles working during aerobic exercise require an increase in oxygen supply, which forces the heart to contract more frequently, increasing blood flow. This, in turn, stimulates an increase in the section of existing and the appearance of new capillaries. All these changes lead to an increase in the efficiency of the cardiovascular system: the size and efficiency of the heart muscle increase, the network of capillaries expands, blood pressure decreases, venous circulation increases, and the risk of heart disease decreases.

Also, aerobics improves the functioning of the endocrine system, stimulates the activity of the adrenal glands and the pituitary gland, thereby normalizing protein, fat, carbohydrate and water-salt metabolism in the body.

And aerobics is:

good mood and good health
relaxation after intensive mental work
development of strength and endurance of the body
acceleration of all metabolic processes in the body

Contraindications

Because of the excellent health effects, aerobics is recommended for both the elderly and the young, but despite this, there are contraindications for aerobics. These include:

Hypertension
Phlebeurysm
Cardiovascular diseases
Problems with the spine and musculoskeletal system

In a good way, in any case, before starting training, it is recommended to go to an appointment with a doctor.

Aerobics, or in other words, rhythmic gymnastics, became popular in the early 80s, thanks to the popular American actress Jane Fonda, who acted as a fitness trainer, demonstrating her weight loss and recovery program to the whole world. What is aerobics and what benefits does it bring, we will consider in this article.

Aerobics is a complex of active physical exercises performed to rhythmic music without stops and pauses. The main exercises in aerobics are jumping, brisk walking, and flexibility exercises. Literally, aerobics is translated from Greek as "living in the air." Thus, the main condition for aerobics is the observance of even breathing.

Usually aerobics classes are held in small groups, no more than 10 people. Classes are conducted by a qualified trainer who explains the correctness, and also monitors the general health of each member of the group. The average duration of a lesson should not exceed 60 minutes. During training, it is important to monitor the state of your breathing, and not allow it.

In order to avoid dehydration of the body, it is necessary to drink water during classes. Do not drink large amounts of water during exercise. It is quite enough to take a few small sips with an interval of 15-20 minutes. At the end of the workout, in any quantity.

Special attention must be paid. Often these are short shorts and a top that do not restrict movement. It is very important that the fitness clothing you are wearing is made of a material that is able to freely let air in and let out vapors. The material should not irritate the skin and cause allergies.

The benefits of aerobics

Aerobics was developed not only as a set of exercises for. With its help, you can improve your body. Regular aerobic exercise trains the heart muscle, develops endurance, and also reduces the level of bad cholesterol in the blood.

We should not forget that aerobics, like any other sport, has its contraindications. These include heart disease, high blood pressure, varicose veins. But this does not mean at all that, having one of the above diseases, you should give up aerobic exercise. Before starting classes, you need to contact your doctor for advice.

Types of aerobics

Today, aerobics is no longer just jumping and running to music. The needs and rhythm of life of a modern person is changing, and with it, sports are changing. Let's take a closer look at the types of aerobics.

dance aerobics. This is a classic form of aerobics. Classes are held to rhythmic music. The basis of this type of aerobics are dance movements.
Pump aerobics. This is a power complex of exercises that uses a mini-barbell with a maximum weight of up to 20 kilograms. Dance elements in this type of aerobics are excluded.
Thai kick aerobics. A completely new type of aerobics, which combines rope exercises and elements of the now popular sport of Thai boxing. This type of aerobics will help you lose weight, improve your health and master the techniques of hand-to-hand combat.
Aqua aerobics. The main advantage in this sport is the minimization of injuries, as classes are held in the pool. Aqua aerobics is suitable for the elderly and pregnant women.
Step aerobics. For classes, you will need a special step platform. This type of aerobics is energy-intensive, which allows you to lose extra pounds with greater intensity. Also, step aerobics is useful for knee recovery after an injury.

Aerobics at home

If you do not have the opportunity to go to the gym, you can do aerobics at home. The main condition is that before starting any training, you need to consult a doctor.

When starting a lesson, do not forget that the workout must be properly built. Namely, it should not last more than 40-60 minutes, and it should consist of a warm-up, aerobic exercise, strength training and stretching.
Under no circumstances do not ignore the warm-up! Ligaments and muscles that are not warmed up and not prepared can be injured during training.
Be sure to prepare your body before starting classes.
Make sure you have good sturdy shoes and comfortable clothing.

Aerobic exercise will only benefit you if you approach it the right way. Never start exercising when you feel unwell or in a depressed mood. This is fraught with injuries and deterioration of the cardiovascular system. It is also important to adhere to proper nutrition when doing aerobics.

Aerobics has recently firmly entered the lives of many people around the world. The set of exercises that she offers has a tremendous beneficial effect on the whole body and mood every day, regardless of the weather.

This type of gymnastics was founded by Dr. Kenneth Cooper. She brought aerobics to the masses in 1982 famous American actress Jane Fonda. Then this woman simply blew up television with her set of exercises that were performed to music, and thousands of people began to do such gymnastics all over the world every day. Let's find out what exactly this technique is effective and why it should be used.

What is aerobics?

Simply put, aerobics is a set of gymnastic exercises that includes walking, jumping, running, and jumping. Exercises develop the power capabilities of the body, make the body more flexible and resilient. And most importantly - it's rhythmic music, under which the training takes place.

By doing this type of gymnastic exercises, you become stronger and make your body healthier as a whole. And it doesn’t matter at all how old you are, whether you are a man or a woman, whether you have done any sports before - aerobics is suitable for absolutely everyone! This, perhaps, is one of its main advantages.

Aerobics: to each his own

Aerobics can be done in different ways. The most popular workouts are in groups of about ten people under the guidance of an experienced trainer. It is needed in order to effectively select exercises and monitor the correctness of their implementation, the state of health of each of his wards, and select rhythmic music.

Classes are held several times a week. In general, the number of workouts per week and their duration are selected for each individual, taking into account his needs and the availability of free time.

If you go to classes after work, you can choose exercises that will help your body relax, relax. This is especially true for those who sit at the computer a lot, who have a large mental load during the working day. Homework is also possible.

For women and men who want to lose weight, bring their figure to the ideal, special exercises are also selected by the trainer. The result and effectiveness of their implementation depend only on the desire of the person himself, on his perseverance, perseverance and diligence.

When you get ready for training, wear your lightest clothing, as the lessons move at a fairly fast pace. Clothing and shoes must be comfortable and not restrict movement! Also, bring a towel and a mat.

Remember that regular classes in this type of gymnastics increase ventilation of the lungs, which entails a greater supply of oxygen to the body. The work of the cardiovascular system improves, blood pressure stabilizes. The endocrine system is of great benefit, mood and stress resistance improve, metabolic processes are accelerated.

But there are a number of contraindications! Check with your doctor before you start exercising.

Our team of moderators has selected the best aerobics sites for you and presented them to you. You can monitor your health thanks to our selection at home on your own, using the advice of experienced instructors and watching videos. Here, for example, is one of them:

Let's talk about the benefits and necessity of doing aerobics

Let's go to the dance floor

You can go to the dance floor at any age: dancing is a great tool for those who want to lose weight. They will color your cheeks with a healthy fresh blush. Under normal conditions, this appears only after a 5-kilometer run.

How to strengthen the cardiovascular system

Regular walking will strengthen the cardiovascular system and help to get rid of excess weight. With fast walking, the body's metabolism accelerates, the pulse quickens, a healthy blush appears on the cheeks. Buy yourself a clip-on pedometer. The average load of such a device is about 10 thousand steps per day. With it, you can also find out the amount of body fat in the body.

Shake up tired veins

Almost 40% of women suffer from varicose veins. Regular (several times a week) aerobic exercise will bring you great benefits - the muscles will acquire the necessary tone, the blood will begin to be pumped intensively through the venous valves, and the condition of your legs will improve significantly.

How to deal with cellulite

Female athletes very rarely suffer from cellulite, because under the influence of physical exercise, fats are displaced by muscle tissues. In addition, physical activity helps to cleanse cells of toxins. Jogging, swimming, cycling, walking - all these sports stimulate blood circulation and help cleanse the body.

Everyone to the gym!

Fitness is not a sport. This is a whole direction of health-improving gymnastics, which allows you to keep the body in good physical shape. Fashion for fitness came from America in the mid-80s. Performing simple exercises to music is much more fun than doing regular gymnastics. In addition, over 40 years, many varieties of fitness have appeared, from which everyone can choose the most suitable for themselves in terms of physical fitness and even temperament.

First of all, fitness is useful in that it trains the whole body. Whatever you do - aerobics, shaping, Pilates, yoga, Zumba - any kind of training contributes primarily to the overall improvement of the body. The benefits of fitness are obvious:

improvement of blood circulation, supply of cells with oxygen;
strengthening the spine, correcting incorrect posture;
stimulation of metabolic processes, fat burning;
improvement of skin condition, getting rid of cellulite;
active cleansing of the body from toxins and toxins;
removal of excess fluid, elimination of puffiness;
development of flexibility, improvement of coordination of movements;
increasing physical strength and endurance;
strengthening immunity, prevention of a number of diseases.

Regular exercise will not only allow you to say goodbye to extra pounds and make your figure slim and stretched, but also relieve insomnia, cheer up and overall tone of the body.

An additional benefit of fitness for women is that regular exercise will help to significantly delay the onset of menopause, while maintaining the natural hormonal background of the body.

How to exercise to lose weight

Those who doubt whether fitness helps to lose weight should first try. But do not expect a fantastic result after the first workout. You can sum up the results no earlier than after a month of regular quality classes. In many ways, success also depends on how many times a week you practice.

If the training is very intense (step aerobics, crossfit, etc.), then 2-3 sessions per week will be enough. More relaxed types of fitness (yoga, Pilates, etc.) can be practiced even every other day.

The basic rules for fitness classes are simple, remembering and observing them will not be difficult, and the effectiveness of classes will increase several times:

The length of the workout is also important. There are no general recommendations on how much time to exercise. It all depends on the chosen type of fitness and the level of physical fitness of the body.

For beginners, a 30-40-minute workout is enough, and then you can increase its duration to 45-60 minutes. Do not exercise for more than an hour - this can lead to overwork of the body.