General improvement of the body, strengthening muscle tone and an ideal figure are achieved through exhausting training and physical activity. But not everyone has the opportunity to subject their own body to such executions; they don’t have a lot of free time or have serious contraindications for health reasons.
A properly developed and uncomplicated individual aerobics work program will help you cope with the set of tasks.
Thanks to the consultation of an experienced or qualified trainer, it can be adjusted and changed, increasing the effectiveness of the exercise, using different types and directions of activity.
Fundamentals of physical education and gymnastics
A useful and effective aerobics program should be drawn up taking into account the characteristics of the body, gender and age of the person doing it.
For group training, it is necessary to select people of approximately the same weight, gender and age category with minimal deviations in basic indicators of physical fitness and level of habitual activity.
This combination of a differentiated and individual approach will maximize the effectiveness and impact of the training.
Thanks to such a non-standard solution, it is possible to quickly and efficiently implement the goals that are not related to the achievement of sports results and are of a general nature in the general health direction.
Requirements for aerobic exercise and its effectiveness
Aerobics training helps improve the physical and moral condition of those involved, and it all depends on the chosen direction.
Generally accepted provisions regarding the conduct of classes and their observance make it possible to realize all the capabilities of the body and stimulate the activation of its internal reserves:
- duration. Conducting training is associated with the need for a time limit, an allocated framework for the implementation of a gymnastic complex, which is associated with the optimal distribution of loads;
- cyclicality. Repetition and reproduction of the same type of movements allows you to use different groups of muscles and ligaments in a certain order, control joint mobility, train endurance and strength;
- combinatorics. The combination of different types and types of activities allows for a comprehensive approach to the development of the body and the implementation of its functional capabilities, ensuring high-quality management of all body systems;
- emotionality. Well-chosen musical accompaniment is responsible for this component, forming a positive charge and stimulating the energy release of emotions, and getting rid of an aggressive state;
- phasing. When developing a complex, it is necessary to take into account the division of all exercises into groups necessary for warming up and preparation, the main load on all systems and groups of organs or muscles, and the final, consolidating effect;
- effectiveness. The set goal must be achieved slowly and surely, otherwise significant changes will be required in your own lifestyle, program methodology, or influence on other environmental factors.
When developing a combined sequence of classes, it is important to take into account the health characteristics of each group member.
Individual visits to a trainer are associated with increased performance and the ability to accurately monitor changing parameters in real time; this format of interaction is the most optimal.
Types of aerobics and expected effects from training
The developed work program for step aerobics or other areas of modern gymnastics has its own characteristics.
This division into groups and types allows you to carry out serious work with your own body and physical fitness, fully get rid of specific risk factors and restore the functionality of the body:
- stimulation of activity and strengthening of the immune system with an increase in the functionality of the body not to a critical level;
- development of a choreographic base with the development of different styles and directions, dance movements of varying complexity;
- weight loss and plastic surgery of one’s own body, getting rid of excess weight and fat deposits in different parts of the body;
- therapeutic exercises and recovery after injuries, chronic or viral diseases, general deterioration of health;
- strength and reaction movements as an addition to playing certain sports and developing one’s own body.
Working to the music and a high degree of passion for the process is ensured thanks to an integrated approach and personal interest.
To achieve such a positive effect, it is necessary to carefully consider an additional aerobics program, in which, at a certain level of load, you can easily track the results obtained.
Aerobics for weight loss at home - training recommendations
There are a number of basic training recommendations that should be followed when doing aerobics for weight loss at home:
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Under no circumstances should you exercise on a full stomach. You need to wait about two hours after eating and only then start training. It is useful to walk a little between eating and starting your workout. Much depends on the nature of the exercises performed, as well as on the time of digestion of food. For example, fruits are digested in half an hour, and fatty meats take longer than two hours. It is best to exercise before meals. •
If you feel excessively tired, you need to change your training program. Although it is normal to feel tired after aerobic exercise, some people experience extreme long-term fatigue. In such cases, they need to stop doing the selected exercises for a while and try easier exercises instead. •
Those who do not have enough time to complete all the exercises can limit themselves to only the necessary minimum. However, even then, exercise provides great health benefits. As the load increases, the beneficial effect of aerobics for weight loss will be slightly stronger, but there will be less benefit per unit of time spent. • It is necessary to constantly alternate exercises to prevent constant overstrain of certain muscles. The general principle is to follow exercises that place a lot of stress on the joints with exercises that place less stress on the joints. Some trainers generally advise not to subject your joints to heavy loads during all aerobics classes.
Distribution of aerobic activity and types of exercises
It is important to understand that the program for children's aerobics and adolescents, women 25-35 years old and men after 40 years old will differ significantly.
This depends on the goals set and the selected types of training, which include different types of exercises, observing the sequence and cyclicity of their reproduction; they are divided into several areas.
Fitness classes at home
It is possible, and even necessary, especially if your work requires a sedentary lifestyle. The first thing to start with is to decide on the type of fitness that interests you. Then - set aside 2-3 days a week for 40-50 minutes of exercise. To better discipline yourself, you can create a detailed schedule with an exercise plan and leave reminders on your phone a few hours before classes. You can also study with a friend or loved one, thereby disciplining each other and motivating not to shirk your studies.
Benefits of working out at home
The advantages include:
- Comfort - you can exercise at any convenient time
- Savings - the opportunity to avoid spending money on the gym and travel time
- Online, by searching in the search engine “video lesson of fitness classes at home for beginners” you can find a lot of materials
Minuses
- Procrastination - postponing activities until later
- Absence of any control over classes - you are your own coach, which can subsequently lead to the first item on this list
Where to start training
The first thing you need to prepare is comfortable clothing that does not restrict movement. This could be a T-shirt/shirt and sweatpants or leggings. But it’s better not to exercise in pajamas or denim. The same applies to shoes - you should not exercise, for example, in house slippers. It’s better to buy the simplest sneakers or sneakers specifically for classes, or practice without shoes at all. Also, do not forget about the attributes necessary for the chosen type of fitness - dumbbells, body bar, step platform, ball, jumping rope, hoops, etc.
The next desirable attribute is a fitness mat . The cheapest synthetic mats cost from 300 rubles; they are suitable for yoga, fitness, aerobics and Pilates. Elastomer mats are more suitable for yoga because they slip less. But among the more expensive options there will be rugs made from natural materials, the price of which varies from 2000 to 3000 rubles. They are suitable if you are committed to many years of fitness training, since they wear out much less than similar synthetic ones.
General action
A simple set of classic aerobic exercises is necessary to maintain a normal level of health and immunity.
Children and the elderly can easily cope with such exercises; they can be used as a basis for further developing interest in training and visiting the gym.
Functional direction
This area includes an aerobics program for kindergartens, schools or health centers of various fields of activity.
The classes conducted are related to the functional strengthening of the body, the acquisition of a slender posture, and the development of addiction to physical activity on the body of adults and children of different ages.
The essence of aerobics at home
Aerobics at home is a significant physical activity that helps you lose weight and strengthen muscle tissue. The essence of the classes comes down to performing cyclically repeated exercises to rhythmic music. The body has a complex effect, the functioning of all organs and systems is corrected, including the respiratory, nervous and brain.
Power training
Unique and standardized techniques are implemented using different projectiles and devices, additional tools and devices.
Thanks to their use, an increase in strength loads is actively stimulated, which determines a reduction in the recovery time of the body’s internal reserves with the formation of a new level of endurance and agility.
Targeted program
A working aerobics program for weight loss falls within the target area due to the practical ability to regulate metabolic processes.
Such harmless and most effective plastic surgery of one’s own body is associated with the burning of calories exceeding in quantitative equivalent the level of their regular consumption without gaining excess weight.
Workout with Jane Fonda
Jane Fonda is considered the founder of the entire field of fitness training and aerobics in particular. She has developed a program for beginners, which consists of only 3 basic exercises and helps you lose weight in a fairly short time. What movements need to be performed:
- Lying down. Position yourself on your right side, focusing on your right hand. Bend your left leg (it will be on top) at the knee, your left hand rests on it. You need to lift your left leg as high as possible without straightening it at the knee.
- Tilts . Stand straight, legs wider, left hand raised up, right hand on the right thigh. The tilt is made to the right - the left hand “goes” behind the body, and the right hand slides down. Then repeat the exercise for the other side.
- Lunges . Performed to the sides, when you are at the lowest point (fingers rest on the floor), you need to place your right hand behind your head and touch your left ear, and place your left hand on your right foot. Then do this exercise in the other direction.
Jane Fonda
Jane Fonda recommends doing these exercises slowly, breathing deeply and repeating 20-30 times on each side. Be sure to do a warm-up before the complex, and then a “cool-down” when all the muscles relax.
Three simple exercises, if performed regularly, will give positive results within 30 days:
- weight will decrease by 3-4 kg;
- the skin will tighten, the body will be toned;
- muscles will become stronger;
- strength, a surge of vigor and energy will appear.
The founder of aerobics for weight loss recommends giving up foods that are harmful to your figure and drinking plenty of fluids. Pure, non-carbonated water and green tea without sugar are excellent choices.
Watch this video about aerobics with Jane Fonda:
Special program
If 10 years ago exercises with a ball, dumbbells or expanders were considered therapeutic exercises, now they actively complement the complex of aerobic exercises.
The use of special equipment, exercise in water or on an exercise bike, are aimed at the harmonious development of the whole organism, strengthening metabolic processes and the formation of good health.
Misconceptions
- You should also not sharply increase the load. If you are just starting a workout, and the exercise plan involves, for example, performing an exercise in 3 sets of 15 repetitions, then you should not squeeze out 5 sets of 20 repetitions.
- Using exercises aimed at one muscle group - for example, squats or abs - you cannot lose weight locally. Very often you can find similar information on the Internet, but squats alone will not be able to remove extra pounds from the hips, or abdominal exercises from the abdomen.
- Excess weight will go away from problem areas only if the body as a whole loses weight. Therefore, if your goal of exercise is to burn excess weight, include exercises for the whole body in your training program. In addition, with the help of such activities, as a bonus, you can get not only the burning of excess weight from problem areas, but also a slender, toned body as a whole.
- A popular mistake is to start classes without warming up. The muscles need to be properly warmed up and stretched to protect themselves from injury.
Technical type program
An exciting and diverse program of dance aerobics components is universal and suitable for almost everyone.
It provides the opportunity to develop choreographic skills, guarantees muscle strengthening and obtaining an ideal figure, normalizes the functioning of the cardiovascular and respiratory systems, and the musculoskeletal system.
Dance aerobics for weight loss at home
One of the effective ways to quickly lose weight with positive emotions is dancing. By dancing, a person burns excess fat deposits and at the same time receives moral pleasure. There are a large number of dance aerobics styles, each of which corresponds to a specific dance style.
It is not necessary to have dancing skills, it is enough to have the desire and feel the rhythm.
Dance aerobics
You can choose any style that suits you: disco, oriental dancing, hip-hop, funk, strip dance, etc. Training in this type of aerobics combines dance movements and sports exercises. It allows you to combine different types of dance, recharge yourself with positive energy, getting rid of stress and negativity accumulated during the day.
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.
