Aerobics for weight loss at home: does it help and how best to do it at home?

The principle of losing weight
Advantages and disadvantages
Kinds
Exercises
Recommendations

When choosing exercises for weight loss, everyone is guided by their individual preferences and physical fitness. For some, morning exercises or jogging are enough, while for others, even going to the gym is not enough. There is a technique that allows you to burn calories and at the same time get an unprecedented boost of vivacity and energy for the whole day, improve your mood and even cope with depression - this is aerobics.

The principle of losing weight

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

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

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

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

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

Dance cardio aerobics at home

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

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

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

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

Zumba aerobics

Advantages and disadvantages

At first glance, it may seem that aerobics is an ideal method for losing weight that is suitable for absolutely everyone. However, in addition to its advantages, it has several disadvantages, which it is better to know about in advance than to encounter them during training.

Advantages

Improving the functioning of the cardiovascular system;
development of endurance;
saturating the body with oxygen, which significantly improves the functioning of the respiratory system;
positive effect on the endocrine system;
a surge of strength and energy;
reduction of fatigue;
improvement of well-being and mood;
strengthening bone tissue;
reducing the risk of atherosclerosis;
strengthening the immune system;
the opportunity to study at home;
obtaining aesthetic pleasure from activities.

Flaws

Presence of contraindications: varicose veins, problems with the musculoskeletal system (osteochondrosis, spinal hernia, knee injuries), hypertension, heart disease, fever, exacerbation of any diseases;
group types of aerobics require different levels of physical fitness of the participants - this prevents the instructor from setting a single pace that would suit absolutely everyone: some will lag behind, and for others the intensity will not be enough;
in 1 hour of exercise, on average, 400 kcal are burned - this is the approximate “weight” of two slices of pizza, while roller skating for half an hour allows you to spend 450 kcal.

About the origin of the term. In 1960, in the United States, Dr. Kenneth Cooper first coined the term “aerobics.” It goes back to the Greek word "aero", which translates as "air". Aerobics is a set of exercises in which breathing exercises are combined with rhythmic body movements.

Step aerobics: exercises for losing weight at home

The difference between step aerobics and other varieties of this health practice is the use of an additional device - a platform. This device can be bought at a sporting goods store or made on your own from available materials if weight loss exercises are carried out at home.

Aerobics gyms usually always have these platforms. They are necessary for performing a variety of exercises (jumps, hops, steps) that provide increased stress on the muscles of the legs, abdomen and back. Using the platform as a step by stepping over and stepping on it, you can achieve the same intensity as running at twelve kilometers per hour. The height of the platform is selected in accordance with the person’s height and level of training: fifteen to thirty centimeters for beginners and more than thirty centimeters for experienced people. The length of the device is from one to one and a half meters, the width is approximately fifty centimeters.

Step aerobics classes at home provide the following benefits:

• Since the feeling of fatigue does not appear for a long time, the duration of the workout can be long. • In one step aerobics session you can burn from two hundred fifty to five hundred calories. • The effectiveness of burning excess subcutaneous fat can be increased by using dumbbells weighing from one and a half to two kilograms. • After the beginner's load ceases to cause fatigue, you can complicate the exercises or increase the duration of training. • Classes can be conducted to the rhythm of your favorite music.

Kinds

There are different types of aerobics - for every taste. You should start losing weight with the classic one if you don’t have any preparation. It resembles choreography, but includes additional sports movements in the form of running, jumping, and exercises.

Step aerobics

If a special platform is used in classes, this is step aerobics. This sports equipment is a step that helps you perform various steps, jumps, and jumps. Each of them provides the back muscles, abs and legs with additional stress. Recommended exercises:

step-touch - additional steps;
engulfment;
basic step;
stretching;
step jumps;
step knee;
swings;
squats;
V-step;
Over-step;
Knee up.

The intensity of such training is equivalent to running at a speed of 12 km/h. Among the advantages are the lack of dance training and the ability to use strength loads.

Power

The muscles receive maximum load. The result is not only weight loss, but also an excellent development of an ideal figure - sculpted, with beautiful curves. There are directions here:

styling;
shaping;
Target toning.

This is a fat-burning aerobics, during which you can perfectly work out the most problematic areas and focus on increasing muscle mass.

Sports

A sport in which a set of high-intensity movements are continuously performed to rhythmic music. Solo, mixed pairs and trios perform at the competitions. Judges evaluate the execution, artistry and complexity of the program.

Dance

Dance aerobics, which is much more spectacular, has been separated from sports aerobics. The emphasis is not on the load (the strength part is completely absent here), but on plasticity and coordination of movements. It not only actively promotes weight loss by burning calories, but also heals the cardiovascular system, loads muscles, and straightens posture.

It can be based on different dance directions:

street dance - a combination of jazz, funk and hip-hop;
Latin American folk dances;
rock'n'roll;
folk aerobics is divided into Russian folk (Russian folk dances) and riverdance (Irish);
Indian aerobics - intense belly dancing;
body ballet is one of the most difficult types;
pump it up - dancing with a barbell;
Zumba is the best dance aerobics; it is a separate program and contains a lot of other directions.

One of the disadvantages of dance aerobics is the risk of injury due to the wrong tempo or technique.

Fitness

Nowadays fitness is at the peak of popularity, so it is not surprising that fitness aerobics has arisen. It is called physical education of the 21st century. FISAF, the International Federation of Sports, Aerobics and Fitness, deals with some of its issues and areas.

A set of the best aerobics exercises for weight loss

Although the emergence of new varieties of aerobics for weight loss has led to an increase in the number of physical exercises, the most effective exercises are those that have long been known to everyone.

These include the following:

• Walking. Even if you walk briskly every day for at least twenty minutes, it triggers fat burning processes in the body, leads to an improved appearance of the figure, fills the lungs with air and promotes the proper functioning of all internal organs. • Dancing. This type of exercise improves your mood, brings pleasure and brings positive emotions. During dancing, almost all muscles are used, the outline of the figure is perfectly corrected, and excess fat comes out along with sweat. • Run. This exercise is the best method to strengthen your leg muscles. When jogging slowly, the muscles of the arms are also used, thanks to which they acquire a beautiful relief. Running fast causes fatigue, but effectively reduces fat deposits on the buttocks and thighs. • Jumping rope. This exercise is absolutely indispensable in aerobics. During its implementation, the muscles of the abdomen and legs are exposed to stress.

If you regularly perform a set of the above exercises at least three times a week, then, in addition to excess weight, psychological complexes, embarrassment and self-doubt will begin to disappear. To increase the effectiveness of training, you should combine it with proper nutrition.

Did you find apk for android? You can find new Free Android Games and apps.

Exercises

If you decide to lose weight through aerobics, it makes sense to first sign up with an instructor who can introduce you to basic exercises and track the correct technique for performing them. On the other hand, group classes are not always comfortable due to the varying degrees of preparation of the participants.

At home, you can choose the pace and intensity of the movements yourself, but in this case it is better to choose video lessons for beginners, and then you can create your own complex.

Basic exercises are:

run;
swings;
bends;
jumps;
lifting arms and legs;
jumping;
Steps.

An approximate set of exercises for classical aerobics (course for beginners) may be as follows.

Warm-up

Lasts 5 minutes, exercises are repeated 10 times. The legs should always be slightly bent at the knees and springy.

Steps in place: feet are placed together on a count of 1–4, and shoulder-width apart on a count of 5–8.
Include your arms in the previous exercise: count 1 - the right one straightens up, 2 - the left, 3 - the right one goes down, 4 - the left one.
Feet together. The arms are slightly pulled back. On the count of 1, take a step with your left foot to the left, on 2, step back and to the right with your right, on 3, return your left foot, on 4, place your right foot next to you.
Feet shoulder-width apart, arms along the body. Bend your right arm and raise your left knee as close to the elbow as possible with a swinging motion.

Main part

Lasts at least 20 minutes. Exercises are repeated 10-20 times for each side of the body.

Stand on your right leg, stretch your left leg forward so that your toe lightly touches the floor. Take your hands back. Jump to transfer your body weight to your left leg, simultaneously performing an overlap with your right shin. Jump back to the starting position. Change legs.
Keep your feet together and bend your elbows in front of your chest. Take a step to the left with your left foot, placing your right foot. Take a step with your right, turning 180° over your right shoulder, and place your left hand. Do the same in the opposite direction.
Feet shoulder-width apart, hands in front of chest. Half squat, stand up, whip your left shin.
Feet together. Extend your arms parallel to the floor, bend your left leg, raising your knee as much as possible. Repeat for the right one. Perform side steps in each direction.
Feet together, hands in front of chest. Take a step to the left with your left foot, with your right foot to the left so that your legs cross.

Hitch

Lasts up to 10 minutes. Repeat the exercises 10 times.

Keep your feet together and bend your elbows in front of your chest. Half squat on the right leg, lunge to the side with the left. Place the right one to the left one.
Get on all fours, resting on your elbows. Stretch your left leg parallel to the floor, bend it at an angle of 90° so that the heel points up, and straighten it.
Lie on your right side, half bend your upper leg so that your knee points forward. Straighten it, pulling it back and up, return to its original position.
Lie on your back, arms should be parallel to the body, palms on the floor, but not touching. Raise your upper body by bending your knees and pulling them as close to your forehead as possible. The palms are static and do not move. Return to starting position.

All exercises must be performed to rhythmic music.

This is interesting. Many people consider step aerobics monotonous and boring. In fact, there are more than 200 variations of platform ascents and descents. With intense exercise, you can burn up to 500 kcal in an hour.

Evaluating results and adjusting input data

The implemented and implemented step aerobics or fitness aerobics program varies significantly in the components included.

Therefore, the results are quite different, which is why it is so important to work with an experienced trainer who knows the basics of physical training and will be able to diversify the complex with different exercises.

By registering your own parameters and recording their changes, you can independently adjust the combination of classes.

Changes made should be aimed at improving physical condition and ensuring maximum effectiveness of training in a group or individually, at home or in the gym.

Recommendations

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

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

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

Fitness with Jillian Michaels

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

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

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