Aerobic training regimen for endurance, fat burning and overall health. Step aerobics: effectiveness for weight loss, step aerobics exercises, video for beginners

When it comes to losing weight and doing it by burning fat, there is nothing better than aerobic exercise. Sports loads are conventionally divided into aerobic (cardio loads) and anaerobic (power loads). The word "aerobic" comes from the root "aero", which means oxygen. Aerobic exercise is exercise with an increased supply of oxygen to the muscles. This type of training burns twice as many calories as a strength complex.

The main sign of aerobic exercise is a high heart rate. There are formulas by which you can calculate what the pulse should be during exercise:

• Women's pulse \u003d (209 - age) * 0.7.
• Male pulse = (214 - age) * 0.8.

Let's calculate how it looks in practice, let's say you are a woman and you are 30 years old, so according to the formula we subtract 30 from 209 and multiply the resulting value by 0.7, we get 125 - this is the maximum heart rate for which you should not go beyond training time, but you should also not deviate from it by large values ​​down.

The resulting figure is approximate, since much depends on individual characteristics.

Anaerobic exercise is the gym. Aerobic - aerobics, fast dancing, speed running and cycling.

Since aerobic exercise is high intensity, only people in good health should do it. With the correct implementation of the complex, lung function improves, stress is overcome, and the risk of cardiovascular diseases is reduced.

But still, the main reason why people choose aerobic exercise is fat burning. To keep fit, it is enough to give them 20 minutes a day - this is the best way to control the level of subcutaneous fat.

Exercises for weight loss at home - it's effective

There are a lot of aerobic exercises, and in order to do them, it is absolutely not necessary to go to the gym or purchase expensive equipment. It has been proven that a properly selected complex is easy to do at home.

Since weight loss exercises put a lot of stress on the whole body, it is important to use common sense when choosing an individual method. For example, fast running is great for burning fat, but it also puts a lot of strain on your knees and ankles. So people who are overweight and have problems with the musculoskeletal system should choose something else.

Fast cycling is also a great option, which has fewer contraindications than running. But if there is no exercise bike or bicycle and you don’t want to buy them, you will have to look at other activities.

One of the most effective systems that have been recognized by thousands of people is tabata, tai-bo, step aerobics, shaping, aqua aerobics, dance complexes.

tabata

The system of the Japanese doctor Izumi Tabata is an excellent replacement for exhausting fitness complexes. Research from the National Institute of Fitness and Sports in Tokyo has confirmed that just 4 minutes of exercise per day burns as many calories as 1 hour of fitness. And throughout the day, lipid burning continues at an intensity that exceeds normal metabolism by 9 times.

The essence of the Tabata system is that for 4 minutes at a very fast pace, 20 seconds of exercise alternate, followed by a 10 second break, so several approaches.

The exercises of the Tabata system themselves are very simple, it is enough to choose 5 specific types of loads for yourself and do them with high intensity, strictly observing the activity-rest time intervals.

Here are the most popular ones.

1) Running in place with high hips. You need to raise your knees as high as possible and do everything as quickly as possible.

2) Push-ups with a jump. We stand still, squat, put our hands on the same level with the feet, but shoulder-width apart, jump back, taking the emphasis while lying down. Jump back to the squat state. We get up. We jump as high as possible, pull our arms up. We repeat again.

3) Running in an emphasis lying. We accept, as in the previous exercise, the emphasis lying down. Simulate running with a high hip lift, trying to pull the knees as close to the chest as possible.

4) Jumping over an obstacle. We put any small object on the floor and start jumping over it left and right.

5) Deep squat with weight. We take a dumbbell or any other heavy object in two hands so that it is held in the middle of the body. We put our legs at a distance of 60-70 cm from each other, deeply squat-get up.

The listed exercises are done alternately for 4 minutes: 1 - 20 seconds, break - 10 seconds, 2 - 20 seconds, break - 10 seconds, 3 - 20 seconds, break - 10 seconds, 4 - 20 seconds, break - 10 seconds, 5 - 20 seconds, break - 10 seconds. We repeat everything from the beginning.

Tai-bo

If you want to practice more intensively, to the music and with elements of martial arts, then tai-bo classes will be an excellent solution. The innovative system was created by Billy Blanks, a boxer who managed to combine several types of martial arts with dance aerobics.

The peculiarity of tai-bo is that during an hour-long session, all muscle groups of the human body are involved. Also during this time, about 650 calories are burned. Among other things, the body becomes more beautiful, flexible and plastic. The muscular skeleton is rebuilt under new loads, acquiring more elegant outlines in women and more masculine in men.

It is not necessary to go to a fitness center to workout if the main goal is to burn subcutaneous fat. But if as a result of the exercises you plan to learn the elements of self-defense, then you cannot do without a mentor.

And for weight loss, it is enough to use video tutorials, which today are very diverse and widespread on the Internet. Exercising for an hour 3 times a week, you will burn up to 4 kg of subcutaneous fat per month (if there is so much).

Dance complexes for weight loss

For women who love to dance, dance aerobics is the best way to lose weight. This method is very popular. There are many complexes based on Latin dances, rock and roll, hip-hop and even ballet. The essence of dance aerobics is the rapid burning of subcutaneous fat and the development of endurance. It is worth choosing a specific type of dance in accordance with personal preferences.

Rock and roll aerobics is suitable for those who like jumping and running, swinging and turning. In addition to losing weight, this system perfectly tightens the muscles of the abdomen, buttocks and legs.

The so-called Latina loads the legs as much as possible, a springy step prevails here. Although the strength part is minimized, there are a lot of jumps and a very high intensity of movements in the complex. Latina is very energy-consuming, in the process the legs are pumped up perfectly, posture is set, and plasticity develops. If you previously had experience studying salsa, samba or cha-cha-cha, it is better to choose just such a dance complex for weight loss.

Hip-hop is suitable for hardy people with mobile joints. Although the movements here seem slightly loose, this is an optical illusion. Such dances burn the maximum number of calories.

If you want to lose weight and loosen up, make your muscles less tight, you can’t imagine anything better than jazz aerobics. Here the load is not so intense, weight loss will be a little slower, but the level of fatigue is moderate.

There are many video tutorials for all of the above programs in the public domain. But the most important thing is to decide on the type of dance that seems most attractive to you.

Surely you have come across such names as aerobic training, cardio loads, exercises for the development of aerobic endurance more than once. What do they mean?

What is aerobic training for, and what exercises do they include? What are the health benefits of cardio? And how to perform them correctly in order to achieve results and not harm your body?

Let's try to find answers to all these questions and take a closer look at what experts say about cardio training and aerobic exercise.

What is aerobic exercise?

What are aerobic exercises or, as they are also called, cardio loads?

In literal translation, "aerobic" means "with oxygen". That is, these are loads that provide a large saturation of all muscles with oxygen. Aerobic training refers to the performance of exercises of low and medium intensity without the use of additional weights.

The health benefits of aerobic exercise

Such loads help strengthen the cardiovascular system, make muscles more elastic, strengthen the heart, and also improve lung function.

But the biggest benefit of aerobic exercise is the burning of subcutaneous fat.

Aerobic workout exercises

Aerobic exercises include any kind of motor load without weights - walking, running, jumping rope, cycling, swimming, outdoor games (football, volleyball, tennis, badminton, etc.), performing movements to rhythmic music and even dancing.

Aerobic activities include step aerobics and recently gaining training in the form of walking up stairs. When climbing 100 steps, an average of about 40 kcal is burned for women and 45 kcal for men.

In the fitness center, you can take the opportunity to strengthen your body by exercising on an exercise bike, treadmill, stepper or special cardio machines.

Aerobic exercises for burning fat differ in their effect on different muscle groups and joints.

So, for example, if you are very overweight, then you should carefully choose such a type of training as running. During running, significant shock loads fall on the knee joints. It also has a strong effect on the ankle joints.

To avoid injury and prevent cartilage destruction as a result of shock loads, it is recommended to choose exercises on a stationary bike, elliptical trainer or stepper for large excess.

Swimming is a very good choice to start exercising if you are overweight. When swimming, all muscle groups are active, while there is no skeletal load, which manifests itself when exercising on land and leads to joint injuries.

In general, for beginners, any cyclic exercises with a small load on the joints will be a good choice - swimming, walking, exercising on an elliptical trainer.

The most popular types of aerobic exercise are described in this video:

How to choose the intensity of the loads?

In order for the training to be as effective as possible, you need to carefully monitor your heart rate, which should not exceed 85% of the maximum heart rate for your age.

There are several different formulas for calculating heart rate during aerobic training. The simplest of them is the difference between the number 220 and the number that represents your age.

For example, you are 45 years old. To determine the optimal heart rate for cardio training, subtract 45 from 220:

220 - 45 = 175 beats per minute.

The following formula is considered more accurate:
205.8 - (0.685 * age)

That is, for 45 years, the heart rate determined by this formula will be:

205,8 – (0,685*45) = 174,975

As you can see, there is practically no difference. Therefore, it is quite acceptable to use a simplified calculation.

Duration of cardio training

Despite the fact that aerobic exercises seem easy enough, you should start training with short sessions. The optimal training time at the first stage is 15-20 minutes.

Do the exercises, controlling your pulse and listening to your inner sensations. If you feel that you are beginning to suffocate, that you do not have enough air, you should interrupt the exercise and breathe properly.

Increase the intensity and duration of training should be gradual. Starting from 15-20 minutes, the time of classes is gradually increased to 25-30, and then to 40-45 minutes. It is enough to increase the duration by 5 minutes a week. That is, the 1st week is 20 minutes, the 2nd week is 25 minutes, the 3rd week is 30 minutes, and so on.

Over time, with a good level of preparation, the duration can be increased to 50-60 minutes.

You should practice at least 3-5 times a week. At first, it will be enough 3 times with a break of no more than 2 days, gradually increasing to 5 times a week.

Aerobic exercise at home

If you do not have the opportunity to regularly run in the stadium or go to the gym, you can work out at home on your own.

These can be weight loss exercises performed to rhythmic music:

No less useful training on the simulators.

When choosing a home exercise machine, you should first of all pay attention to an exercise bike, treadmill or elliptical trainer.

The treadmill allows you to walk and run without leaving your home. But at the same time, it should be understood that a fairly large area will be required for the treadmill. As a rule, a separate room or part of a large room is assigned to install a treadmill in the house.

If you do not have an excess of available space, then you should look at an elliptical or exercise bike.

The elliptical trainer takes up less space and allows you to create a load not only on the muscles of the legs, but also on the muscles of the arms and muscles of the shoulder girdle, allowing you to burn calories more efficiently.

If there is no extra space in the apartment at all, you can buy a stepper. It practically does not take up free space, is able to create a good load on the muscles of the legs and is easily removed under the bed.

You can see an overview of different models of exercise equipment for the home in the video below:

What is the best time to practice?

It was at this time, when noon had already passed, and the evening was still far away, that the muscles and ligaments were already sufficiently warmed up, but not yet tired and could easily endure the workout. This significantly reduces the risk of injury.

But many experts recommend using the morning hours and the first half of the day for aerobic training whenever possible. According to them, jogging, cycling and walking will help to increase the overall tone and get a boost of energy for the whole day.

So the choice here is yours.

Do not neglect such stages of training as a warm-up and a hitch. If you start training without warming up the muscles, you can get a rather unpleasant injury - sprain or even rupture of the ligaments.

In addition, a sharp increase in the load on the heart can also lead to sad consequences.

Therefore, do not be lazy to allocate 5-10 minutes to prepare for the lesson.

Perform stretching exercises, squats, tilts, arm swings, and only after that proceed to training.

The same applies to the end of classes - you should not stop abruptly and go to the locker room. Before you finish your workout, switch from running to walking, swing your arms, take a series of deep breaths in and out to calm your pulse and relax your muscles after the workout.

After aerobic exercise

After finishing a workout, you should not immediately run to the refrigerator to refresh yourself.

Within 40-50 minutes after training, the process of burning calories is still ongoing, which allows, even after completing the exercise, to burn calories stored in subcutaneous deposits for some time.

At this time, it is advisable to drink 0.5 liters of clean drinking water without gas or herbal tea to replenish the fluid lost during training. This will help prevent dehydration.

For muscle recovery after exercise, it is recommended to eat some whole grain bread with cheese, yogurt with fruit, or scrambled eggs with vegetables.

***
As you can see, aerobic training can be very effective for weight loss and endurance training.

In the following publications, we will talk in more detail about the choice of various types of exercise machines for practicing at home, and also learn how to exercise them correctly.

Let's talk about aerobics today. Aerobics is considered one of the areas of fitness. What distinguishes it from ordinary fitness is that all exercises are performed rhythmically and to the music.

A distinctive feature of aerobics are exercises of varying intensity.

In the process of training, a large number of repetitions occur.

Minimal rest at work, light working weight and rhythmic bodyweight exercises are provided.

Aerobics are rhythmic bodyweight exercises performed to music. They combine breathing exercises, muscle development and plastic development. Aerobics helps to saturate tissues and the human body with oxygen and strengthen its cardiovascular system.

Due to the intensity of the loads and the enrichment of the body with oxygen, there is a rapid burning of fats. That's why aerobics considered one of the most effective types of fitness, which.

Sports aerobics for weight loss

Aerobics for weight loss is considered the best fitness area for weight loss.

According to the recommendations of professional instructors and according to the reviews of visitors to the fitness club for weight loss, it is recommended to give aerobics classes from 3 to 4 times a week, no less. But it’s not worth it anymore, otherwise your body will work for wear and tear.

There are several types of sports aerobics for weight loss. It can be practiced not only in the fitness club but also at home. About all of them, we will talk today.

Classic aerobics

Classical aerobics exercises were invented by an American actress. Her aerobics is based on dance moves to rhythmic music.

This workout actively strengthens the muscles. Especially, the muscles of the lower body, arms and legs. Helps to get rid of excess weight. Strengthens the heart and blood vessels, makes the body more plastic, improves posture.

Step aerobics

For step aerobics, you need to use a special platform - step. This type of aerobics helps to strengthen the cardiovascular and respiratory systems. Workouts perfectly tighten the muscles of the legs, hips and buttocks. aerobics make the relief of the body more beautiful.

Power aerobics

As you understand from the name, power aerobics uses various simulators that work with different muscle groups. Power aerobics is well suited for those who need to tighten flabby muscles, make them embossed and drive off excess fat.

dance aerobics

Such aerobics is very close to classical aerobics. But here the emphasis is on dance movements to a wide variety of music. Dance aerobics is designed not only to strengthen the musculoskeletal system and tighten muscles, but the energy boost that you get during classes is of great importance.

This type of aerobics helps to correct posture and improves mood. All this combined with weight loss, one of the most enjoyable and effective fitness programs.

Strip dance

Strip dance and strip plastic are considered subspecies of dance aerobics. They are aimed at developing the flexibility and plasticity of the body, learning the basics of striptease. When practicing strip plastic, the muscles of the legs and hips are perfectly worked out, in particular, the “breeches” are removed, thanks to the abundance of movements with deep squats.

Aerobics gained popularity all over the world in 1982 thanks to the American actress Fonda, although her real “father” is Dr. Kenneth Cooper. The main attraction of this set of exercises is their effectiveness and accessibility for people of any level of training and age category.

What is aerobic exercise

Aerobics is a set of exercises (this includes running, jumping, walking) that are performed to rhythmic musical accompaniment. Aerobic exercises improve physical fitness, flexibility, endurance, and have a healing effect on the entire body. A set of aerobic exercises was developed as a health system. It is actively used for weight loss, but cardio exercises benefit a much wider spectrum.

During exercise, blood circulation improves, the heart muscle contracts more often, the number of red blood cells increases, blood pressure returns to normal, the resting heart rate decreases, and the risk of diabetes decreases. Enhanced lung ventilation provides additional oxygen saturation, activating recovery processes in the body. Such training reduces the risk of depression, has a positive effect on the mental state of a person.

Aerobic exercise is classified as cardio. Their main difference from the power (anaerobic) load is the source of energy. Aerobic exercises are performed using a single source of oxygen, while anaerobic exercises are performed using muscle energy. There are no exercises that are purely aerobic or anaerobic, so when they are separated, it rather means which type of energy is predominant. The main criterion that determines the type is the heart rate: if the pulse is up to 85% of the maximum, the load is aerobic.

Types of aerobic exercise

Before we talk about the main types of aerobic exercise, let's find out what intensity your workout should be. The intensity depends on the degree of your preparation and the physical condition of the body. In gyms, to determine the degree of load, they use the Borg scale (CR10), according to which aerobic exercises take position 4-6 (moderate, hard). It is easier, especially at home, to conduct a speech test - you are intensively studying, sweating, but at the same time, your breath does not prevent you from pronouncing words intelligibly.

Types of aerobic exercise:

• high-impact - intensive classes with an abundance of jumps, exercises, running;
• switching or free motion - alternating classes on simulators with a cardio complex and aerobics;
• dance aerobics;
• slide aerobics - average in terms of load between power and dance, based on the effect of sliding;
• bodyflex - breathing exercises;
• martial arts (tai chi, kung fu) and yoga are also considered separate types of such loads.

Aerobic sports

If you want to work on your health but don't want to go to fitness aerobics, there are other aerobic sports. These include: swimming, skiing, dancing with an aerobic direction, jumping rope, running in place (you can use a simulator), aqua aerobics. All these sports serve to strengthen muscles, burn excess calories, improve the body as a whole.

Aerobic exercise at home

Everyone has the opportunity to perform such gymnastics at home. This does not require simulators and a lot of space. Exercises should be selected based on the size of the room where you will be exercising and your physical fitness. The optimal duration of classes at home is 45-60 minutes. Cardio aerobics expends energy from breakdown, with the help of oxygen, carbohydrates and fats. First, carbohydrates are broken down, fat burning begins after 20-30 minutes. from the beginning of classes, there is no point in making the workout shorter.

Aerobic exercises at home are performed to rhythmic music. You can combine them, diversify your classes with various variations - the main thing is that it gives you pleasure. All exercises are performed intensively, as if under the supervision of a strict trainer. Here are the basic aerobic exercises for training at home:

• running in place and jumping;
• jumping up;
• squats, stretching exercises;
• jumping out at point-blank range;
• kicks;
• elements of dance, step aerobics.

Aerobic exercise to burn fat

A large percentage of the population suffers from the deposition of fat accumulations on the abdomen, in the thigh area. Aerobic exercises for burning body fat should be done at least 3 times a week, and preferably 6 times. Execution time - 30-60 minutes. The intensity of the workout is high. Here are some aerobic exercises to burn fat:

1. Jumping out. Sit down, heels on the floor, pelvis pulled back. The jump imitates the movement of a frog.
2. Lying jump. Starting position: stand straight. Sit down, lean on your hands and slightly jumping up to take a lying position. Repeat everything in reverse order.
3. Plyometric push ups. Position in an emphasis lying. Pushing off the floor, throw the body up, clap your palms.
4. Running in place "low start". Take a pose, as with a low start: one leg is under you, the second is as extended as possible. At the same time, swap the position of the legs, with the transfer of weight to the hands. With this exercise, fat “leaves” perfectly, muscles are strengthened.

Aerobic exercises for weight loss

In the fight against excess weight, training has 15-20% effectiveness, 40% comes from diet. If you work out very intensively, but at the same time your food is far from proper nutrition, the food intake is not observed, the effectiveness of training will be minimized. Alactic aerobics should be combined with anaerobic exercise, since aerobic exercise burns sugar, and anaerobic exercise burns fat.

Aerobic exercises for weight loss:

1. Run in place. It is performed intensively with a high lifting of the hips, the muscles are tense.
2. Deep squats with weights. Starting position: standing, feet shoulder-width apart, arms extended forward, with dumbbells or a heavy object. We sit down and stand up.
3. Jumping. A bench or other flat object is placed on the floor. Jumps through it are performed to the right and left.
4. Jumping push ups. Standing still, sit down, jumping back, take the emphasis while lying down. Jump back to a sitting position, stand up.

Aerobic exercise for women

Different groups of people select aerobic physical activity according to their type of build, degree of preparation, and ultimate goal. A woman who wants to burn fat around the waist, strengthen skeletal muscles, develop flexibility, but does not want to build muscle mass, puts together a program without strength training. Exercises to music, make different muscle groups work, while raising your mood, filling you with energy. Great for dance aerobics.

The following aerobic exercises for women will be effective:

1. Twisting. Position - lying down, knees can be bent. Without leaving the floor completely, touch the knee of the opposite leg with your elbow.
2. Leg lift. Lying on the floor, raise your legs up, slightly raising the pelvis.
3. Side bends with dumbbells. Standing straight, with a fixed pelvis, we do side bends, arms with dumbbells shoulder-width apart.
4. Stepping. We take a bench or a low stool, standing position, hands with dumbbells on the sides. We step onto the bench, the second leg is in the air, the knee should be higher than the knee joint when moving.

Aerobic exercise for the elderly

For middle-aged and older people, cardio exercises are great for maintaining tone and adapting all body systems to everyday stress. Aerobic exercise for the elderly is performed at a calm pace, with low or medium intensity. It is for those who are understanding of age-related problems and do not want to lose vital activity. Here are some exercises:

1. Head tilts. Standing straight, feet shoulder-width apart, tilt your head to the right, left, down. Repeat the movements up to seven times.
2. Circular rotations. Standing, hands on the belt, legs slightly apart. We perform rotational movements with the pelvis, without bending or squatting, 5-7 times.

Video: aerobic workouts to burn fat

Aerobic training is the performance of physical exercises, the main purpose of which is to strengthen the cardiovascular system, develop endurance and burn body fat.

During aerobic training, the muscles, in addition to energy, also require a sufficiently large amount of oxygen, which causes the lungs, heart and blood vessels to work much more intensively.

Aerobic workouts include running, brisk walking, swimming, cycling, jumping rope, dancing, and so on. They also include all kinds of playing sports, such as football, basketball, volleyball, tennis and others.

In this article, we will talk about what aerobic training gives us, how to do it correctly and how to get the best result from it, and we will also touch on the topic of comparing aerobic and strength training.

What does aerobic training give us?

Regular aerobic exercise has many benefits, both physically and emotionally.

• Strengthening the heart muscle. Increasing the efficiency of its work, as well as reducing the heart rate at rest.

• Improving circulation and lowering blood pressure.

• Strengthening the respiratory and skeletal muscles.

• Active development of the body's endurance.

• Loss of excess weight.

• After 2-3 weeks of training, there is an improvement in mood and getting rid of depression.

• The quality of sleep improves, it becomes healthier and deeper, which contributes to the qualitative recovery of the body after training. The person begins to fall asleep much faster.

• Disappears, exciting many, the problem of lethargy. Regular exercise keeps you energized throughout the day.

Also, an indisputable advantage of aerobic training is that, due to the increased speed of blood circulation, they increase the life expectancy of a person and make it possible to look younger than their years. Aerobic training is an excellent prevention of most diseases, especially cardiovascular.

How should aerobic training be done?

You probably knew about the benefits read above without this article. But far from everyone knows how to perform such workouts so that they bring maximum results, and therefore, for example, running in the morning does not bring the desired results to most people.

In the world of sports, every exercise has its own goal and in order to achieve it, you should know how to do it correctly. Aerobic exercise is no exception.

Most people who start aerobics are pursuing a goal or developing endurance. This, in principle, is the main goal of such training, the rest comes as a nice addition. So, in order to lose weight, it will not be enough to perform a morning or evening run lasting 10-15 minutes. We explain why.

To perform certain loads, the body needs energy, this is logical. And it would be nice if he drew energy from fat deposits on our body. But, unfortunately, he consumes this energy mainly from carbohydrate reserves. This is how nature works and nothing can be done about it. However, when the supply of carbohydrates runs out, the body has no choice but to use its own energy reserves - fats. This is exactly what we need.

The depletion of carbohydrate reserves, when performing aerobic exercise, occurs in about 20-30 minutes. Thus, fat loss begins only after this time has elapsed. Of course, we burn a little fat reserves during these 20-30 minutes, but these losses are very insignificant. The optimal duration of aerobic training will be 40-45 minutes, no more, otherwise, along with fats, you will begin to lose muscle.

Aerobic training should be performed 3-5 times a week - this will give excellent results. If you are a beginner, you should start with 3 times a week for 15-20 minutes. This will prepare your body for further stress. Gradually, the duration of the workout should be increased, but not earlier than after 2 weeks.

Both beginners and experienced athletes should definitely warm up before training. It warms up the muscles and prepares the body for exercise. Warming up also reduces the likelihood of all kinds of injuries. After the end of the workout, do not rush to sit down or stop, before that you should walk around for a couple of minutes and restore your breath.

As mentioned above, aerobic training includes many exercises and activities, each of which burns a different amount of calories. Below is a table with the approximate number of calories burned per 1 minute of exercise.

Combination of aerobic and strength training

In the world of bodybuilding, there is an opinion that combining aerobic and is a big mistake. However, back in the late 70s, it was found that the competent combination of these workouts gives an excellent result, especially in order to give relief to the muscles and lose weight.

As mentioned above, muscles need energy to overcome certain loads. Loads in strength training are very large, respectively, they consume a lot of energy, that is, carbohydrates.

Thus, if you conduct an aerobic workout after a hard one, then the carbohydrate reserves will already be depleted and the body will spend energy from its reserves, that is, from fats, to perform aerobic loads. This will greatly improve and speed up the result.

A huge mistake would be to do aerobic workouts before strength training. Making such a mistake, we start working with weights without having the energy for this. This will only entail that the strength training will be done with very small weights, which will not be enough to increase muscle mass or strength.

The myth that aerobic exercise destroys muscle mass is not entirely a myth, but it is not entirely true either. Yes, if you really do marathon races, then this will entail loss of both fat and muscle, but if you do aerobic training no more than 3 times a week for 15-20 minutes after strength or 40-45 minutes on your own, then this will only benefit and will not steal an ounce of your muscles.

When incorporating aerobic training into your program, it is highly recommended that you increase your protein intake to 2 grams per kilogram of body weight. In other words, if you weigh 70 kg, then your daily protein intake will be 140 grams.

This can be easily achieved by drinking protein shakes or by increasing your intake of protein-rich foods such as meat, fish, poultry, eggs, and dairy products. But remember, the fat content in them is also present and it is much more than in protein powders.

How to increase the effectiveness of aerobic training?

Below are a few simple tips that will help make your aerobic workout even more effective.

• Do not eat high carbohydrate foods before training. Such food can be eaten three hours before training, not earlier.

• Do aerobic exercise outdoors. After all, let's say running in the fresh air will give a better result than running on a treadmill in a stuffy gym.

• The level of load on the body should be average, otherwise aerobic training will turn into anaerobic.

• Get enough protein.

• Combine aerobic exercise with strength (first strength, then aerobic)

• Exercise regularly, namely 3-5 times a week.

Conclusion

In conclusion, I would like to say a few words about nutrition. The problem of obesity is the cause of malnutrition, aerobic training is the solution to this problem. However, it should be understood that such training in combination with malnutrition will give a very weak result, or may not give it at all.

Therefore, think about your diet and try to treat nutrition not as satisfying your taste needs, but as a “fuel” for the life of the body. After all, the original purpose of nutrition is precisely this.

Leave your questions and opinions about this in the comments to this post. To receive new articles in your mail, as well as articles available only to site subscribers, we recommend that you subscribe to the site's newsletter in the form below.