Aerobics – what it is
Aerobics is a complex of exercise aimed at reducing weight. It is a cardio load that helps to burn fat quickly. Most aerobic exercise is done standing up, which is not very useful for people with higher pressure. But there are complexes that are performed sitting and lying down. They are no less effective and available to almost everyone.
Aerobic classes are divided into four complexes – for shoulders, arms, chest, waist and sides, buttocks and legs. You can choose the desired complex and pay special attention to it, and perform the rest for the purposes of general physical development.
better to start training with video lessons. Experienced trainers will tell you how to move and breathe properly.
Aerobics – how to exercise at home
For experienced athletes to make an aerobic load plan will not be difficult. But beginners will have to try.
What do you need to know about training? First, there’s always a warm-up at the beginning. She takes 5 to 7 percent of her workout time. At the warm-up, light not fast exercises are done to help “disperse” blood, prepare the body for intense loads. In the main session 40 percent of the time is devoted to the selected set of exercises on different muscle groups. The training ends with a hitch. It’s a stretch and relaxation that will help avoid muscle pain after training.
The second thing you need to know about training is to lose weight, you need to hold classes every other day. If you exercise more often, muscles will grow intensively, and excess fat will be processed more slowly. Also for weight loss is effective classes lasting at least 45 minutes.
The third – aerobic complexes can be alternated. When the body moves not in the usual rhythm, efforts are applied to make movements, excess fat goes away rather.
For home aerobics, purchase a rubber mat. Otherwise the feet will slide on the carpet or parquet, you can stretch the ligaments.
Aerobics for the elderly
Special attention should be paid to aerobics for the elderly. This is a separate course of training, which is aimed at increasing motor activity. Movements in complexes are soft, lots of exercises to do sitting or lying down. This gymnastics will increase the tone of life, make the course of chronic diseases easier, help the digestive process, etc. At the same time there are no heavy loads, you should not fear the deterioration of health.