Aerobics for weight loss for beginners.
You can do aerobics in a fitness club in group training sessions conducted by a professional instructor. But if this is not possible, it is quite possible to train at home. After all, most aerobics exercises are quite simple and you can master them on your own. The main thing is to make an effort and try not to miss classes.
Types of aerobics
Dance.
By practicing such aerobics lessons, you will lose weight by dancing, while simultaneously increasing the flexibility, endurance and plasticity of your body. A big bonus of such training is the opportunity to become the owner of beautiful posture.
Step aerobics
The exercises are performed using a special step platform, which allows you to quickly burn fat and lose weight. Such activities are considered a good prevention of arthritis and osteoporosis.
Water aerobics.
Such classes are held in swimming pools and are ideal for pregnant women, as they have a beneficial effect on the body as a whole.
Slide aerobics.
This fitness direction is a set of basic exercises combined with strength training, during which special attention is paid to losing weight in the legs and waist.
Pump aerobics (body pump)
Combines elements of cardio and strength training. Dumbbells, weights, barbells, etc. can be used as equipment. The advantage of this direction is that it helps not only to burn excess fat, but also to make the body more elastic and sculpted.
Contraindications
Although aerobics for beginners at home is very useful for losing weight and for health in general, it is not suitable for everyone. Before you start exercising, it is recommended to consult with a specialist to make sure there are no contraindications. After all, exercise, if contraindicated, can lead to hypertension, heart disease, and musculoskeletal disorders.
Intense aerobics is not recommended for older people, although it all depends on preparation. You should also not exercise if you have hypertension, heart problems, diseases of the musculoskeletal system, as well as cancer, even in remission.
Who should not do aerobics?
Aerobic exercise is recommended for almost everyone, regardless of age. However, there are people for whom sports are not recommended. If you are at risk for cardiovascular disease or have injuries to bones, muscles or joints, consult your doctor before starting aerobic exercise. In addition, women over the age of 50 need to be careful when choosing exercises and their intensity.
It is recommended for any person to gradually increase the rhythm and intensity: you should not immediately put all your strength into the first workout.
Basics of dance aerobics
Dance aerobics is a set of movements performed to music. This is a type of fitness that allows you to tighten your body, develop endurance, flexibility and is suitable for those athletes who find it difficult to exercise on their own.
Most of the exercises are performed standing. Rare elements of sitting and lying are used only for warming up and stretching. The intensity is average, but there are more active options.
Such activities have a number of positive effects:
- help you lose weight;
- strengthen muscles, especially in the lower body;
- improve posture;
- help in coordinating movements;
- improve heart function and strengthen it.
Attention! There are many areas of dance aerobics, each of which has its own characteristics and level of difficulty. Also, classes differ depending on the chosen musical direction.
Be sure to look: Types, complexes, features: dance aerobics for everyone When you need to bend over: a gymnast for beginners at home Losing weight at home: effective aerobics At work, like in the gym: back exercises in office gymnastics
The benefits of doing aerobics at home
There are many benefits of aerobic exercise that affect your health and overall well-being. Some can be listed:
- Vigorous physical exercises lead to an easy and cheerful rhythm of life.
- The benefits of aerobics also include reducing stress and improving mental health due to increased production of endorphins in the brain. The study found that people who did 30-40 minutes of aerobic exercise several times a week scored 47% lower on depression scores after twelve weeks.
- Constant training of the heart and lungs, which ultimately leads to their stable functioning.
- Reducing blood pressure, heart rate, and, consequently, the risk of stroke or heart attack.
Zumba fitness: TOP 10 exercises for weight loss to fiery rhythms
#ProstoProSport talks about how to lose weight with pleasure.
What is Zumba
Zumba fitness is dance aerobics to fiery rhythms. It is based on the movements of Latin American dances and hip-hop.
This program appeared completely by accident - when fitness instructor Alberto Perez forgot to take a cassette with his usual music for classes. Then the man put on the music that he had in the car, diluting the usual fitness exercises with dance moves. Perez's students liked this lesson so much that the fitness trainer decided to make this experiment a new training method, which later began to be called Zumba.
Who is the class suitable for?
This type of training is suitable for anyone who wants to improve their physical fitness, lose excess weight, and also finds gym classes too monotonous and boring.
Contraindications
As with any physical activity, there are contraindications. You should approach Zumba classes very carefully (or abandon them altogether) in case of severe diseases of the cardiovascular and respiratory systems, acute infections, during pregnancy, after operations and injuries.
What does a Zumba fitness class look like?
Typically, Zumba fitness classes last about an hour and include warm-up and, in fact, dancing. With dance movements, everything is not so simple - it is a kind of long-term cardio, serious exercise and muscle stretching.
Of course, training always takes place to the accompaniment of fiery melodies.
Photo - Instagram.com/zumba
Types of training
- Zumba classic - as the name implies, this is the basic and classic type of zumba, which uses elements of Latin American and African dances.
- Zumba Toning - here you use not only your own body weight, but also light dumbbells that sound like maracas.
- Aqua Zumba – you can dance and lose weight even while in the water!
- Zumba Step is a dance program using a step platform.
- Zumba Kids – this type of Zumba is intended for children and teenagers.
- Zumba Gold - everyone dances! There is also a type of training for older people and retirees.
These are just the main areas of training for such a phenomenon as Zumba fitness. Video lessons for losing weight for beginners are freely available on Youtube, so before you sign up for the gym, you can see how the classes go by learning the basic steps:
And also the basic movements:
You can always get more complicated, for example, by repeating after the instructor from this video:
And, of course, don’t forget how useful Zumba fitness is for weight loss. Video of one of the fiery classes, after which excess weight will not have the slightest chance:
The video tutorial from the Keep Fit channel is suitable for those who do not like the usual format of such tutorials. Here the fitness instructor dances herself in the frame - without a crowd of trainees in the background:
Another good thing about Zumba is that you can train (and have fun) to your favorite tunes, and at the same time develop your ear for music:
Now, during your vacation, you won't have any excuses to quit playing sports. After all, you can do Zumba both in your hotel room and on the beach! And don’t worry about: “What will people think?” Most likely, most will want to join you:
This is what Zumba Toning classes look like:
And, of course, the most exotic type of workout is in water:
And the most popular video tutorial on Youtube is the instruction on the OneHowto channel. Shall we repeat?
Anyone looking to improve their fitness and overall health should try Zumba Fitness. Video lessons for weight loss on Youtube, classes with a personal instructor or group lessons - the choice is yours! Absolutely, Zumba will not leave anyone indifferent!
Yana Kustol
Aerobics: morning or evening?
The best time to exercise depends on your habits, as well as other factors including lifestyle, work, family and your personal body clock. Each exercise regimen has its own advantages and disadvantages. Remember that you need to exercise when you get satisfaction from it.
Who is better to exercise in the morning?
If you are a morning person, it is best to start in the morning. You will be able to devote more energy to sports, and thanks to this you will feel fresh and energetic. The body will produce endorphin (the hormone of happiness), and the workout will launch metabolism, and a good mood will accompany you all day.
It also makes it less likely that you'll forget or skip your workout during the day. One of the best things about morning aerobics is the feeling that you've already done at least one thing you planned to do and can spend the rest of the day doing even more enjoyable things.
However, morning training also has its disadvantages.
Exercising early in the morning, whether on an empty stomach or after a light breakfast, can leave you feeling tired. The body has a lower temperature in the first half of the day, so make sure you warm up and stretch thoroughly before you begin to reduce the risk of injury during your workout.
Who is better to train in the evening?
You can really enjoy your evening exercise because it is probably the final duty of the day. Evening aerobics classes at home are very relaxing. You can exercise without worrying about what awaits you at work an hour later. But if you go to the gym, then in the evening after work you will find a large number of people and queues for the exercise equipment.
The disadvantage of evening exercise is that after a long hard day at work, you may not be able to complete the exercise 100%. Because your body will be restless after physical activity, you may have trouble sleeping, especially if you exercise late in the evening. And if your main goal is to lose weight, evening cardio is not as effective as morning cardio.
Clothes and shoes for aerobics
It is very important to choose comfortable clothes, otherwise discomfort and irritation will be constant companions.
Aerobics clothing should be loose to allow room for airflow to circulate. The main thing is that you feel comfortable in the clothes you wear. If you wear tight clothing, your movement will likely be limited, making the exercise ineffective. It is better not to use synthetic clothing, because... it may increase body temperature. The layer of clothing touching your skin should be moisture-absorbent.
Shoes are also extremely important for a quality workout. The feet, ankle, and lower extremity are critical to coordination. Aerobics and step aerobics classes require significant stress on your feet, so choose high-quality shoes with shock-absorbing soles. Before purchasing shoes, gently bend the sole of the shoe. The front of the shoe should flex with slight resistance.
How to do aerobics correctly?
You can do aerobics yourself at home. You don't have to go to the gym for this. The main thing is to do aerobic exercises regularly and monitor your diet. For this purpose, it is best to get yourself a notebook or simply leave notes on a large sheet of paper in a visible place, where you need to note all your training and achievements. Then it will be easier to cope with mother laziness.
Here are some simple exercises to get you started:
- Stair training
. If you live in your own home or have the opportunity to use a public staircase, do it! Walk up and down the stairs for 15-20 minutes. Later you can increase this time to 30 minutes. This is a great warm-up exercise. Just make sure you maintain a steady pace. - Kickboxing or tai bo.
A set of aerobic exercises that burns 860 calories in 1 hour. It's also a great cardio workout. - Power yoga.
Strengthens abdominal muscles, helps reduce weight. Tones the muscles of the hip joint. An added bonus is meditation techniques, which are known to relieve stress. - Jumping.
The training is quite intense. There is a risk of getting out of breath and tired quite quickly without getting the desired effect. There are also many health restrictions. - Hula Hup
. A sports waist band that most of us have been familiar with since childhood. - Burpees.
A difficult exercise, but effective. Includes the elements: squat-push-up-jump. This kind of aerobics exercise at home for beginners will certainly bring results - you will feel your muscles! - Run in place.
This is another popular aerobic exercise that increases your heart rate and improves your metabolism. Run in place and burn calories! - Jumper.
One of the simplest exercises you can do at home. This is a great aerobic exercise to warm up. You will sweat a lot doing this exercise. And, in turn, you lose weight. The exercise is a jump with legs spread to the side and arms swinging. - Slider.
Stretch your arms out in front of you while lying on your stomach on the floor. Now crawl forward quickly. Remember that your hands do most of the work. The body should remain straight. One approach: 45-60 seconds. If there is little space, you can turn around and crawl in the opposite direction. - Boxing.
This is a full body aerobic workout. Great for losing weight and developing fighting skills. - Dancing.
Whether it's Zumba or belly dancing, the effect is always positive with regular training.
