Fitness aerobics. Types and features. How and where to practice

The choice of aerobic programs for weight loss today is so great that you can get confused - what to prefer, what to guide your choice, what to pay attention to during exercise, what should be the duration of training to get the best result? These and many other questions will be discussed further.

What is aerobics?

All processes in the human body can be divided into aerobic, which occur with the participation of oxygen, and anaerobic, for which oxygen is not needed. Strength training activates anaerobic processes - damage to muscle tissue during exercise, its further repair and strengthening in response to training stress. Aerobic exercise does not act so harshly on muscle fibers - it activates oxidation processes, as a result of which energy is directly consumed.

It is known that aerobic training requires much more energy than strength training. Apparently, the popularity of aerobics among the fair sex is connected with this. Moreover, aerobics looks much more feminine than carrying barbells and dumbbells. To be fair, it is worth noting that for the purpose of losing weight, strength training with weights is also needed - in combination with aerobic training.

In general, this type of physical activity, such as aerobics, has the following advantages:

high energy consumption;
effective training of the cardiovascular system;
development of coordination of movements, plasticity, grace;
no need for adaptations or special conditions;
the opportunity to study both at home independently and in a group to increase motivation;
a wide variety of training programs.

To learn more about aerobics, as well as learn basic steps, watch the video lesson:

Aerobics is not suitable if you are overweight, as it puts a lot of stress on the joints, which are already overloaded in obese people. For the same reason, people with sore joints should be wary of aerobics. In any case, it is highly advisable to consult a doctor before starting classes.

Types of aerobics

Many people associate aerobics with brightly dressed and slender girls performing various exercises to energetic music. This truly captures the essence of the fitness movement. Different types of aerobics are suitable for people of all ages and fitness levels, making aerobics popular.

Aerobics as a separate area of fitness became popular thanks to actress Jane Fonda, who first brought it to the audience in 1982, immediately winning the hearts of millions. Gymnastic exercises are performed to the accompaniment of fast music, developing strength, flexibility, endurance. There are different types of aerobics:
Classical aerobics are exercises used in choreography, as well as elements of running and jumping. Exercises have a positive effect on overall physical fitness and strengthen the body.
Step aerobics involves the use of a step platform. With its help, they perform jumps, hops, and steps that simulate the descent and ascent of stairs. Exercises improve the mobility of joints, primarily the knees, and strengthen muscles. Doing exercises while listening to fun music makes your workout energetic and dynamic.

Water aerobics is suitable for overweight people and pregnant women. Water aerobics classes come in different levels of difficulty. Training takes place in groups, under the supervision of a trainer, and additional equipment is often used. Water aerobics strengthens the body, allows you to lose weight, strengthens different muscle groups and calms the nervous system.
Dance aerobics is found in almost every type of dance: classical, Latin, oriental, hip-hop. It is based on dance movements of the appropriate style combined with traditional aerobic exercises.
Strength aerobics is complemented by the use of special equipment for weights. The workouts are aimed at accelerating fat burning and muscle growth.
Sports aerobics is suitable for people who play sports and have good physical fitness. The training includes exercises from acrobatics, gymnastics, and dance.

How to do aerobics correctly?

When starting aerobic training, it is important to pay attention to the following aspects:

Before training, you should warm up your joints well: rub them with thermal creams, insulate them and stabilize them with knee pads, elbow pads, and elastic bandages.
During the training process, it is important to monitor your heart rate: if the heart rate is not high enough, the training is not effective; if the heart rate is excessive, the load on the heart is too great. To calculate your personal corridor within which your heart rate should be during training, subtract your age from 220, calculate 0.6 and 0.8 from the resulting figure - this is, respectively, the minimum and maximum heart rate. Calculation example for 40 years: 220 – 40=180, 180x0.6=108, 180x0.8=144. Thus, for a forty-year-old person, the heart rate during aerobic exercise should be from 108 to 144 beats per minute.
The duration of classes is selected individually, taking into account age, fitness, and health status. Aerobic training for the purpose of losing weight should be long. In this case, from 20 to 40 minutes (depending on the intensity of movement), the body will use up glycogen reserves in the muscles and liver, and only then will it begin to use the deposited fat. The exception is short high-intensity interval training, but these are only available to trained people.

What is aerobics for?

Aerobic exercise is training of the cardiorespiratory system. A pronounced fat-burning effect is inherent only in certain types of activities. Losing excess weight actually does not happen very quickly: in order for weight loss to come to the fore instead of a health effect, you will have to train more than three times a week for 1–1.5 hours. Many people get the desired result no earlier than six months later. But excellent health and vigor are guaranteed to appear after a month of regular exercise.

Positive changes in the body thanks to aerobics:

oxygen delivery to tissues and organs improves;
endurance increases;
lung volume increases;
the heart is strengthened;
pulse normalizes;
shortness of breath disappears;
metabolic processes are accelerated;
the risk of developing atherosclerosis is reduced;
bones are strengthened;
muscle tone is formed.

Aerobic training helps cope with stress, so the result will not only be a fit, healthy body, but also a good mood. Exercise will undoubtedly help you lose weight, but the main factor in this matter is nutrition.

Dance aerobics for weight loss

Of all the types, dance aerobics is perhaps the most popular. And this is not surprising - as a result of training, not only up to 500 Kcal is consumed, but also your mood significantly improves. Another benefit is increased plasticity and coordination of movements.

Dance aerobics, in turn, is divided into many areas:

Belly dance . Belly dancing, on the one hand, is a well-known direction of choreographic art, and on the other, a popular type of women's group exercises for weight loss and body improvement. In all respects, an excellent type of activity: improves posture, flexibility, grace, uses all muscle groups, even deep ones, which are so difficult to load. Allows you to regulate the load, increases sexuality and even promotes women's health.
Strip dance . Strip dancing is “seduction” in a modern way. Sensual movements not only improve the female figure, but also increase libido, as well as the girl’s external attractiveness. The training complex usually includes a strength block, dance itself, and stretching.
Jazz aerobics . Significantly improves posture, performed at a moderate pace, smoothly and continuously. There are a lot of wave-like movements with free plasticity of the arms, which put a lot of stress on the spine. This type of aerobics is well suited for girls with choreographic training.
Hip-hop aerobics . It is considered the most energy-consuming type of aerobics. One lesson consumes 450-500 Kcal. Rock-n-Roll aerobics is almost as intense - a lot of moving and jumping, high tempo.
Latina aerobics . Recently, Zumba, for example, has been especially popular, and is available in almost every fitness club. Incendiary Latin rhythms, not very difficult technically, but very sexy movements. Rhythm, springy step, intense hip work. All this guarantees good physical activity and high spirits, despite fatigue.

Of course, dance aerobics can be done at home. An effective training program is presented in the video:

Training principle

The term “aerobics” can be applied to different types of physical activity: walking, running, swimming, cycling, etc. A distinctive feature of training is the aerobic part of the activity, during which the functioning of the circulatory and respiratory systems is maintained at a certain level.

All basic steps in classical aerobics are performed without excessive stress and are accessible to an unprepared beginner. One session can include more than a hundred different bodyweight exercises. Strength aerobics has an increased level of difficulty and is more suitable for men who want to burn excess weight and maintain muscle mass.

Aerobics is aimed at a wide range of people. Groups usually consist of 6 or more people. The workout can last from 45 minutes to two hours. For homework, educational videos with Yulia Sinyagina or American actress Jane Fonda are most often used. All dance steps, jumps, fast and slow breathing exercises are combined into a continuously performed effective complex. An integral element of all training is rhythmic music.

Women come to aerobics to lose weight or men who do not want to deny themselves food and want to look good at the same time. But losing weight is only an additional beneficial effect. Before you look for where to do fat-burning aerobics and buy a subscription, understand how cardio exercises affect the body and whether they will help you achieve your goal.

Step aerobics at home and in the gym

Step aerobics has long been prescribed in almost all gyms - intense jumps around the platform have proven their effectiveness in building an ideal body. This type of aerobics can even be called strength training, because more advanced complexes include exercises with weights, and after the jumping part there is always a strength block and at the end - stretching.

Classes in the gym are preferable, firstly, because you will need equipment - a platform, dumbbells or weights, and secondly, the guidance of a trainer and group exercises motivate you not to stop, and step is a rather difficult type of aerobics, so the temptation to feel sorry for yourself will arise more than once . However, it is quite possible to organize a full-fledged training process at home, especially if you have self-discipline. Equipment can be easily purchased at a sports store or even replaced with improvised means.

If you plan to practice at home, choose a platform 40 cm wide and about a meter long - some exercises are inconvenient to do near benches that are too long. You need to select the height according to your physical condition; you should not start right away with high ones. In sports stores you can purchase models with adjustable height - very convenient for a beginner stepper.

When doing step aerobics, you should follow a few simple rules:

Half an hour before training, drink 250 ml of water, during training drink a little and in small portions.
When climbing onto the platform, move solely through your legs, without involving your back (it should be straight).
Movements should be smooth, without jerking.
Place your entire foot on the platform – your entire foot.
The same movements can be done for no more than one minute, and then switch to the other leg (arm) or the next exercise.

All step aerobics exercises are performed facing the platform (although some proprietary programs have other options, but they are for “advanced users”). The knees of both legs are slightly bent to avoid injury. The body must be kept straight, the core and abdominal muscles tense, the shoulders down, the chin raised.

All step aerobics complexes are based on several basic steps: Top-up, Basic step, Step-touch, V-Step, etc. What they are and how to perform them is described and shown in the following video:

How to choose clothes for aerobics?

Since the exercises are performed quickly, clothing should be comfortable and light: tracksuit, T-shirt, shorts, T-shirt, leggings. It is equally important to choose the right shoes. Regular sneakers are not suitable for jumping rope because they do not adequately support the lower leg. Exercising in them will become traumatic and can lead to problems with joints. For such purposes and some training from the eastern group, tennis or basketball sneakers are more suitable. It is also worth bringing a towel, mat, and water with you to the lesson.

Many beginners wonder: is it too late for me to do aerobics? The answer is no. Aerobic training is suitable for people of all ages and different fitness levels. If solo training at home requires independent control, then in group training you can be inspired by the successes of others and meet interesting people. Don't miss the opportunity to find your dream figure, rejuvenate and brighten your life!

Directions of fitness aerobics

Fitness aerobics has several directions. You just need to choose the type you like best and start practicing:

Mix . This discipline contains several exercises from different dance styles.
Kick (cardio, intensive, conditioning) - high-intensity exercises at an accelerated pace. This direction requires some physical preparation.
Latina . The basis of the exercises is taken from fiery Latin American dances, and the training itself takes place to Latin American music.
Funk . Physical exercises combined with club dance moves. They perfectly strengthen the heart muscles and have a beneficial effect on the vestibular apparatus.
Street dance . Physical activity with elements of hip-hop.
Retro disco . Exercises to music from the 70-80s. Elements of tango, tap dancing, rock and other popular styles of these years are used.
Body ballet . Flexibility training.

Regardless of the chosen direction of fitness aerobics, the body is provided with only benefits.

Systematic exercises make it possible to correct your figure, lose excess weight, and ensure long-term youth.

History of aerobics

Aerobics is a set of exercises specifically developed by Dr. Kenneth of San Antonio to prevent coronary artery disease. Some time after the publication of Cooper's book detailing the training exercises, called "aerobics" in 1968, Jackie Sorenson developed special dance routines known as dance aerobics, which were a completely new and improved cardio exercise. Thus, aerobic dancing and other types of exercise received their right to exist and in a very short period of time won public recognition not only in America, but also in other countries. In the United States alone, between 1978 and 1987, the number of people involved in aerobics increased from 6 to 19 million.

Why is step aerobics interesting?

Step aerobics also does not require mandatory training using expensive equipment. There is no heavy load on the muscles or the work of the heart.

All you need for training is a step platform. This is the name given to a small plastic platform with a non-slip top coating that is placed on the floor. It has a small height that is adjustable, which makes it possible to increase or decrease the complexity of the exercises.

This type of exercise machine and the movements designed specifically for training on it strengthen the leg muscles and shoulder girdle.

Training can be carried out by supplementing them with small loads in the form of dumbbells. There are exercises where a ball is used.

Trainings are usually conducted with groups of people and 45-60 minutes are allocated for one lesson.

It all starts with the easiest basic exercises. They gradually become more difficult, but in order to fully master the exercise program, a periodic return to walking in place is used as a form of rest and as a recovery process.

Aerobics development

The development of aerobics has occurred at a rather slow pace since its inception. However, the fact that aerobics helps keep your figure in great shape and improves your health is beyond doubt. Today, aerobic exercises are an integral part of any activity, be it training in the gym or at home. In the modern world, people pay great attention to a healthy lifestyle, which explains the rapidly growing popularity of aerobics and exercises based on it.

Indications for aerobic training

Aerobics is not just one of the popular sports. Aerobic training is often recommended by doctors as therapeutic exercise for people in need of recovery from injuries and illnesses. Medical indications for aerobics include the following:

Restoration of the body after long-term illnesses, especially if bed rest has been observed for a long time.
Rehabilitation after injuries, fractures or operations. During this period, it is important to ensure minimal load.
Lack of regular physical activity, sedentary work.
Constant feeling of fatigue, sleep disturbance, stress, tendency to depression, irritability.
Overweight and obesity (training intensity is determined based on the severity of the problem).
Prevention of certain diseases (diabetes mellitus, heart attacks and strokes).

Aerobic exercise is an excellent way to strengthen the immune system, so it is recommended for people who are often sick and have difficulty withstanding infectious viral diseases.

Sports aerobics

In 1983, Howard and Karen Schwartz discovered a completely new sport known as sports aerobics. The following year, 1984, their group, also referred to as an international sports fitness organization, received permission to hold the first national aerobics championship. Initially, sports aerobics competitions were a demonstration performance in 4 programs: an individual performance by a man, an individual performance by a woman, a pair of men and women, and a trio (any composition). Since 2002, according to new rules, dance groups of 6 people can take part in competitions. The judges evaluate the performance according to 2 criteria: artistry and technique. Since 1996, sports aerobics has officially been a gymnastics discipline. Sports aerobics is a complex sport that combines aerobic choreography and gymnastic elements. This aerobics is an excellent alternative for teenagers and adults who want to actively engage in sports with minimal risk to health.

Find out more about aerobics here!

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Free aerobics classes are a fact!

When they start talking about the high cost of visiting gyms, they often forget about some points. They are expressed in the fact that sports clubs often provide discounts and, moreover, in many institutions of this type there are free aerobics classes. Certain hours are allocated for this.

All you need to do is visit the club and study in detail the procedure for registering for a group of free classes, find out what time they are held. This is available to all categories of citizens with any income level.

Do nearby clubs provide such an opportunity and, if not, where can one find this type of service? Such information can always be found on the Internet. Almost all city sports institutions have their own websites and advertise their activities.

How to lose weight with fitness

To achieve maximum results, use the recommendations of experienced instructors. Adviсe:

If you are a beginner, then choose a classic type of fitness aerobics for weight loss, do not immediately move on to more active and heavier options. Choose a set of simple exercises at a low or medium pace.
Exercise 2-3 hours after eating. Exercising on a full stomach is prohibited.
Always start with a warm-up. Then comes the main part with aerobic exercises, and finally a cool-down.
Monitor your heart rate. It should not exceed 70% of the maximum. Do not end too abruptly so that the load on the heart decreases gradually. After training, you should restore your breathing while moving. Don't sit down, don't lie down. Walk at a measured pace.
The intensity of training should be moderate.
The optimal frequency of classes is three times a week, every other day. Duration – no more than an hour.
To lose weight, not only do fitness aerobics, but also eat right (or choose a diet) and maintain a drinking regime.
There are morning and evening types of gymnastics. The first is designed to awaken the body from sleep. During such activities, fat accumulations are burned, because energy from food has not yet been received in the morning. Evening fitness aerobics for weight loss involves more intense exercise. By doing them, you use up the calories accumulated during the day.

During exercise, approximately half of the muscles work. This promotes fat burning. There are several gymnastics programs with exercises of different levels of complexity and intensity. Kinds:

Water aerobics. Gymnastics in water combines elements of stretching, swimming, and strength exercises. Provides high calorie consumption with minimal stress on the back and joints.
Dance aerobics. Dance exercises. The importance is attached not to the load, but to the coordination and plasticity of movements. Strength exercises are completely absent here. Dance aerobics for weight loss promotes intensive calorie burning, improvement of the cardiovascular system, and correction of posture.
Step aerobics. Stepping exercises performed using a special platform. The main load goes to the muscles of the abs, back, and legs. Classes are suitable for those who have no dance training. Main types of exercises: side steps, Knee Up, overlap, Over-step, Basic-step, V-step, stretching, squats, step jumps, step knee.
Strength aerobics. Exercises provide maximum stress on the muscles, which ensures not only weight loss, but also the development of a sculpted figure. There are branches: target toning, shaping, styling.

Online workouts for weight loss

Independent fitness aerobics classes are suitable only for those people who have enough willpower. Only regular training will bring results. It is better to exercise at home for those people who do not have even the slightest health problems. Aerobics at home has the following advantages:

By studying at home, you save money. There is no need to buy a membership to a fitness club or spend money on travel.
There are many free weight loss training video tutorials on the Internet. You can change fitness aerobics programs in accordance with your level of training, combine exercises at your discretion.
You choose your own training schedule in accordance with your daily routine. There is no need to travel to the gym, which saves a significant amount of time.
If you are an overly suspicious person and are embarrassed that strangers will look at your figure, then try working out at home. This way you will be calmer and you will be able to relax.
You can train in any clothes that are comfortable for you. It is more difficult to choose sportswear for the gym.

Not everything goes smoothly with self-training for weight loss through fitness aerobics using video tutorials. This approach to training has the following disadvantages:

There will be no instructor nearby, so no one will point out your mistakes when performing this or that exercise. Incorrect technique can lead to sprains and injuries.
You will have to practice without additional equipment or buy it. In the gym, all the necessary equipment is provided.
You may not have enough space at home to do a range of exercises.
A paid subscription is a great motivation not to miss training. At home, you can find many excuses for yourself not to do exercises.

Group classes

Training in the gym is recommended for those who feel good in a group and cannot discipline themselves to work independently. What are their advantages:

There are groups for people of different skill levels, so you can choose a group according to your parameters.
Exercising with other people is motivating. Looking at other girls will make you exercise harder.
The coach will monitor your every move and correct mistakes. This minimizes the risk of injury.
In group classes you will always be on your toes. If the video lesson can be paused at any time, then in the hall stops occur only at the command of the trainer.

Group fitness aerobics classes also have their downsides. Disadvantages of collective training for weight loss:

You need to allocate money and time for classes. This option may not be suitable for people who are too busy or on a budget.
Group training will be difficult for very shy people.
The program may include some exercises that you do not like or find difficult to perform. You won’t be able to exclude them, as is the case with online classes.
Training takes place according to a specific schedule. If you miss a class, you will lose the money you paid for the subscription, so you will have to adapt, sometimes making serious changes to your daily routine.