Aerobic exercise for losing weight and burning fat. set of cardio workouts at home with video

Tips for beginners

As you understand, due to its high intensity, Tabata is not suitable for those who have just started training regularly. However, over time, you can try doing tabata. To do this, you need to prepare and follow some rules.

Yulia Shum, co-founder and head coach of the EBSH sports hub network:

“Beginners shouldn’t go through all the trouble of Tabata training. It is better to gradually prepare your body for them. You can start with cardio training: running, biking, doing simple exercises in cardio mode

It is very important to monitor your pulse. For a relatively healthy person under 30 years of age, the pulse zone should be from 120 to 140 beats per minute

If you feel good, you can briefly increase the intensity to 160 beats. This must be done very carefully and remember that the pulse zone is individual for everyone and depends on age, weight and the presence of diseases.

When the body adapts to such a load, you can try doing Tabata. Start with one circuit of simple exercises, then add strength exercises (pull-ups, push-ups, squats with light weight) and gradually increase the number of circuits.

This training system only works if you perform exercises to the limit of your capabilities every 20 seconds. When doing exercises at a measured pace, you are simply working in interval mode, but this is not Tabata.

To track your progress, I recommend counting the number of repetitions in each approach. Try to make each approach better than the previous one."

Water aerobics for weight loss

Water or aqua aerobics is the only type of activity that cannot be done independently at home, unless the house has a swimming pool. This type of training is ideal for overweight people and is suitable for any age, since doing exercises in water does not put much stress on the joints, which is important for people with excess body weight. At the same time, the load on the muscles is good, due to the presence of resistance in the water, it is harder to perform any actions in the water than on land. Also, many note such an advantage as the absence of overheating of the body and increased sweating. Water models the body, making the waist, hips, legs slimmer, and copes well with cellulite. Aqua aerobics is an excellent form of exercise for those who cannot stand intense training.

If you really want to lose weight, but don’t have the opportunity, for example, you don’t have time to travel to the gym or money, you can find a fairly large selection of workouts on the Internet, which allows you to do aerobics at home.

Recommended training time for Low body fitness practice

The time for training is selected individually

Personal biorhythm is taken into account, as well as the purpose of training. If the goal is effective training at the limit of strength, then it is best to train at 09-10:00 or at 17-18:00

At this time, the body has sufficient glycogen reserves.

Pros and cons of morning workouts

If burning fat is a priority, then it is advisable to exercise in the morning, from 06:30 to 07:30. Before the first meal, glycogen reserves are at a fairly low level. Therefore, the body burns fat reserves more actively.

The advantages of morning workouts include the fact that they help you quickly “get involved” in the work day. Your metabolic rate remains elevated for the rest of the day. Also, morning Low Body is convenient in terms of the duration of workouts. In order to study longer, you need to get up a little earlier.

The disadvantages include high morbidity. This is due to the fact that the muscles are not developed well enough after sleep. Body temperature in the morning is slightly lower than normal, and blood circulation is slow. For this reason, energy consumption slows down.

Pros and cons of evening workouts

The benefits of evening training include the body’s readiness for quality training. The person has a normal temperature, and the muscles are sufficiently warmed up. In addition, an evening Low Body workout helps relieve tension accumulated after a working day.

A serious drawback should be considered the occurrence of difficulties with going to bed. After training, the body is in an excited state for 2-4 hours.

Pros and cons of daytime workouts

The main advantage is that the human body is ready for even the most intense workouts. Body temperature is normal, blood circulation is very active.

Disadvantages include the occurrence of distractions. Not everyone can afford to exercise during working hours.

Where to begin

There is no need for any preparation or lengthy preparations. We ate normally, an hour and a half later we put on old sneakers, walked to the nearest stadium with rubber running tracks, set a timer on our watch or smartphone for one hour and ran at an easy pace. Only a few points are important:

• Don't run on asphalt. A stadium with a rubber surface is ok, a treadmill in the gym is ok, dirt with grass is ok. Asphalt is not ok, but an excessive load on joints and ligaments. High-quality sneakers, selected individually (how to do this is written here), will partially solve the problem of hard surfaces, but this is not a panacea and not everyone has such an opportunity. But you can run on the surfaces described above in any, even the most anonymous Chinese sneakers (be prepared for calluses from such shoes).
• After 60 minutes, note how much distance you covered during this time. Next time, try to run and walk more. Let it be 100 meters, 200, but more. If you do everything correctly, you won’t have to strain yourself. The body itself adapts to any reasonable load with a reserve. In this case, we focus on breathing and heart rate, do not overload the body, and it will respond by adapting with compensation. I rested for a day, came back to the stadium, ran/walked for an hour - looked at my smartphone (if it can count steps), activity tracker or counted laps, and you see, you covered more distance, but at the same time you didn’t suffer or get out of breath while running . I speak from my own experience.

Working according to this system, in 2–3 months an untrained person will learn to run for an hour without a break and at a good pace, without being out of breath or exhausted. General well-being will improve, endurance will increase, and weight will decrease, provided that the citizen does not start eating more, compensating for the increased energy consumption.

But the devil is in the details. Yes - this is a working system that I tested on myself personally. You can take it and use it right now without going into details.

If you want to get the most effective result, be it fat burning, improving strength results in the gym, or all together, then read the next part of this series of articles, in which I will talk about how to run without knee pain, why you should run strictly 60 minutes, plus how to burn fat and maintain muscle.

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This is real - I checked it on myself. People often underestimate running or view it one-sidedly. Like, if you want to lose weight, go run. If you want to train your heart, run too. Some people see it as an opportunity to set a personal record and prove to themselves that you can run 10 km without stopping. For some, running is a relaxation of the brain after an intellectual or nervous...

What is aerobic exercise

Aerobics is a set of exercises (this includes running, jumping, walking) that are performed to rhythmic musical accompaniment. Aerobic exercise improves physical fitness, flexibility, endurance, and has a healing effect on the entire body. A set of aerobic exercises was developed as a health system. It is actively used for weight loss, but cardio exercises bring benefits of a much wider range.

During exercise, blood circulation improves, the heart muscle contracts more often, the number of red blood cells increases, blood pressure returns to normal, resting heart rate decreases and the risk of diabetes decreases. Increased ventilation of the lungs provides additional oxygen saturation, activating recovery processes in the body. Such training reduces the risk of depression and has a positive effect on a person’s mental state.

Aerobic exercise refers to cardio exercise. Their main difference from power (anaerobic) exercise is the source of energy. Aerobic exercises are performed using one source - oxygen, while anaerobic exercise requires energy to be produced by the muscles. There are no exercises that are purely aerobic or anaerobic, so when dividing them, it is more likely to mean which type of energy is predominant. The main criterion that determines the type is the pulse rate: if the pulse is up to 85% of the maximum, the load is aerobic.

Types of aerobic exercise

Before we talk about the main types of aerobic exercise, let's find out what intensity your workout should be. The intensity depends on the degree of your preparation and the physical condition of the body. In gyms, to determine the degree of load, they use the Borg scale (CR10), according to which aerobic exercises occupy positions 4-6 (moderate, heavy). It’s easier, especially at home, to conduct a speech test - you work out intensely, sweat, but your shortness of breath does not prevent you from pronouncing words clearly.

Types of aerobic exercise:

• high-impact - intense exercise with lots of jumping, exercises, running;
• switching or free motion - alternating exercises on simulators with cardio and aerobics;
• dance aerobics;
• slide aerobics - average in load between strength and dance, based on the sliding effect;
• bodyflex - breathing exercises;
• Oriental martial arts (tai chi, kung fu) and yoga are also considered separate types of such stress.

Aerobic sports

If you want to take care of your health, but don't want to go to fitness aerobics, there are other aerobic sports. These include: swimming, skiing, aerobic dancing, jumping rope, jogging in place (you can use a machine), water aerobics. All these sports serve to strengthen muscles, burn excess calories, and improve the health of the body as a whole.

Disadvantages of stretching

However, not everything is as smooth as you might think. Below are situations in which stretching can lead to undesirable consequences:

1. Recent complicated limb fractures.
2. Previous spinal fractures.
3. Stiffness of the knee joints.
4. Chronic severe illnesses.
5. Malignant tumors.
6. Osteochondrosis in severe form.
7. Severe bone or ligament diseases.
8. The period after surgical operations and interventions.
9. Pregnancy (you can do stretching only if a set of exercises has been specially selected for you).
10. Critical days for girls (you can stretch only if you feel well and do not experience dizziness or weakness).

So, we have studied the contraindications and possible harm from stretching. It is up to you or your doctor to decide whether to engage in this type of fitness or whether it is better to abandon this idea.

How to remove back fat

The saddest truth about losing weight is that you cannot choose a specific point on the body and methodically burn off the deposits that have been so carefully accumulated. You have to train the whole body completely, and only in this case the result can be seen. All that can be done is to strengthen and tone certain muscles to reduce the attention of others to this problem area.

A combination with cardio training (running, exercise equipment, in principle, it doesn’t matter what exactly, the main thing is that it suits you and that you like it) will give the desired result

If the back is the most problematic place on the body, you should start by strengthening it.

In general, the female gender neglects this area, focusing on other muscle groups and not thinking much about how to remove fat from the back of women.

It so happens that when we look in the mirror, we see the front of our body. The back is often the last part of the body that girls think about.

However, strengthening the rear end is extremely important, and not just for aesthetic reasons. Working these muscles improves your posture

Posture isn't just about a strong lower back. This also includes the upper back and shoulders. A bent back can give the false impression of hanging fat, even if there is none at all.

Working these muscles improves your posture. Posture isn't just about a strong lower back. This also includes the upper back and shoulders. A bent back can give the false impression of hanging fat, even if there is no trace of it.

Home workouts with Body Kombat

Not every gym offers the Body Combat training program. For such cases, the Les Mills group has released training materials “Body Kombat”

, "Body Pump". The video tutorial allows everyone to exercise their body using a new revolutionary system at home.

No additional equipment is required to start classes. In the video, the trainers clearly explain how to do the exercises in order to achieve the most effective results. If you have any questions, you can consult with a trainer online.

Attention, TODAY only!

Sports clubs offer a variety of training programs, from which you can definitely choose what you like.

Dance aerobics for weight loss

Dance aerobics has become very popular, since such training allows you to burn about 500 Kcal in one session, while increasing your mood and improving your emotional state. Also, this type of aerobics coordinates movements, gives the body grace and plasticity.

Dance exercises with aerobic exercise are divided into several areas:

1. Latin – this type of aerobics is especially popular, also called fitness-zumba. The classes are held in a Latin American style, the technique is not particularly complicated, so it is suitable for many. Zumba workout exercises involve intense hip work, a spring in your step, and rhythm, which provides a good workout for the muscles. Many women note that despite fatigue, at the end of classes they feel a surge of strength, vigor and high spirits.
2. Hip-hop aerobics. It is one of the rhythmic types of activities, during which about 500 Kcal are burned. Hip-hop style of aerobics includes a high pace of exercise, a large number of jumps and movements.
3. Jazz aerobics. This type of activity is calmer, more continuous and smoother. Jazz aerobics movements include flexible and undulating movements at a low tempo, which place significant stress on the spine. This type of activity is preferable for girls with good physical and choreographic training.
4. Strip dance. A modern type of aerobics that includes seductive and flexible body movements. Such activities not only make it possible over time to make the body more feminine, graceful and flexible, but they also increase self-esteem and libido. The workout includes stretching, dancing and strength blocking.
5. Belly dancing is another type of aerobics that is good for eliminating body imperfections and losing weight. Belly dancing helps to load even the deepest muscles, develops grace, flexibility and improves posture.

Some types of aerobics are practiced at home if it is impossible to attend group classes.

So does aerobic or strength training burn fat?

It’s clear that everyone wants to lose weight, so our luminaries of sports information “sell what sells.” The modern city dweller has little time. She barely finds 2-3 hours a week to workout, and wants to “get rid of flabbiness, sculpt her figure, lose weight.”

Of course, strength training will be a more effective sculptor than good old aerobics (see https://www.diet-menyu.ru/uprazhneniya-dlya-poxudeniya/aerobika-dlya-poxudeniya.html).

The following myths are used purely to increase sales of home strength training programs:

• Cardio worsens metabolism, slows it down, and leads to obesity in the long term.
• Aerobics is a waste of time; you won’t build muscle with it, which means you won’t build a figure.
• Group classes are attended by lazy middle-aged women or students who already have a good figure. The first ones do not get anything for them, the second ones get the opportunity to take a photo in the mirror.
• Aerobics increases appetite, and the burned fat is quickly consumed by cakes.

Meanwhile, it is quite difficult to find an overweight runner, an obese ballerina or a walking courier who would deliver packages, but was also very well-fed. One could argue that the runner is on a competition diet, the ballerina is denying herself dinner, and the courier simply doesn’t earn enough, so he eats empty buckwheat.

In fact, in competitive athletics, “Diet” is about 6-8 g of carbohydrates per kilogram of weight (yes, you can snack on pasta with a bun with marshmallows), ballerinas do not all follow a healthy diet the same way, and couriers eat at McDonald’s too. It’s just that these people have high energy consumption, precisely because of aerobic exercise.

Does aerobics burn fat or not and what is better, strength training or aerobics? The bloggers are right. If a person eats a normal and balanced diet, you won’t burn much fat with aerobics. About 10 g per hour of activity is the standard fat burning.

But think about these numbers:

• An hour of Zumba requires 500-600 kcal;
• An hour of running – up to 900 kcal;
• An hour of boxing – up to 1000 kcal when working on a pear;
• An hour of circuit training with light weights - from 500 to 800 kcal

If you add a couple of hours of this activity to your weekly routine, losing weight will be easier. Only because it will be possible to follow a less strict diet and achieve a calorie deficit with the help of exercise.

And what actually burns fat is not any particular exercise or even a training style, but rather being constantly in a calorie deficit for a long time. Yes, you need to expend more energy than comes from food, that's all.

What is aerobics

All processes occurring in the body can be divided into aerobic and anaerobic; in the first case, oxygen is involved, in the second - not. Strength training takes place without the participation of oxygen; when performing exercises, muscle fibers are damaged, which are subsequently strengthened and restored. Aerobic exercise does not have such an effect on muscles; it promotes the oxidative process, which leads to calorie consumption and, as a result, weight loss.

It has been proven that more energy is spent when performing aerobic exercise than when performing anaerobic exercise, so the first type of exercise is most common among women. Moreover, such a set of exercises looks much more feminine than lifting a barbell. But it is worth remembering that to achieve maximum results, an integrated approach is still required, so strength training should not be completely excluded.

The choice of Arabica by many women is due to the following advantages:

• thanks to a large selection of aerobic programs, you can choose the one that will have the maximum effect and provide emotional pleasure,
• This type of training can be performed both in group classes and independently at home,
• does not require special conditions and the purchase of special devices,
• classes help develop grace, plasticity and coordination,
• has a beneficial effect on the cardiovascular system,
• promotes high calorie consumption.

But it is worth remembering that aerobic exercise is contraindicated for overweight people due to the risk of overloading the joints, which can already be loaded with obese weight. People with joint diseases should also exercise with caution. Before doing aerobics, it is advisable to first consult with your doctor.

Pros and cons of the program

Pros:

1. Ruthless Steve Uria offers you high-intensity interval training with which you can quickly and effectively lose weight, burn fat, eliminate problem areas and strengthen muscles.

2. You only need to exercise 20 minutes a day, and all workouts fly by almost unnoticed. 20 minutes of daily intensive training and after 8 weeks your figure will change and your endurance will increase.

3. Unlike Insanity, when you work to the limit of your capabilities, in this program the trainer leaves you some body reserves during classes.

4. Steve Uria offers a lot of strength training, isometric and muscle-working exercises. This means you will be working not only on fat burning, but also on muscle tone.

5. The program includes 20 workouts: a very diverse and rich complex awaits you.

6. You can alternate these workouts with each other at your discretion, you can follow a ready-made calendar, or you can simply add these 20-minute classes to your fitness plan.

7. You don't need any additional equipment, not even dumbbells.

8. You will not only improve your cardio endurance, as is usually the case with such activities. But you will also increase muscle endurance, because multiple repetitions of strength exercises await you.

Minuses:

1. Almost all workouts are full of plyometrics, which means this is a load on the joints. Steve Uria practices a large number of jumps, including on one leg, which means there will also be a strong load on the ankle.

2. The Weider Ruthless Workout Program is not built on the principle of easy to difficult, as is usually the case. From day one you will perform to the maximum.

3. The design of the program, background, and background music leave much to be desired. Especially when compared with programs from Beachbody. Among analogues, watch 20-minute “military” training with Tony Horton.

Steve Uria's merciless complex promises to fundamentally change your body, significantly increase endurance and increase muscle strength. We recommend that you take a fit test before starting the program. You'll be surprised how much your results improve after two months on the Weider Ruthless Workout Program.

Tips for Beginners

“Before each workout, you need a warm-up to avoid injury,” reminds Denis Lobakin. “This is 10 to 15 minutes of easy running, dynamic joint warm-up, light stretching.”

Also consider your health and circumstances. If we are planning a tempo workout during the day, and the heat outside is +30 degrees, reduce the time or replace it with easy running. The order can be changed, but alternation is important: you should not do two interval, tempo or long workouts in a row; there must be a break between them.

“If it is not possible to complete the program at least 3 times a week, then it will be difficult to develop endurance,” says our expert. “There will be an effect, but you will approach it very slowly.”

Thus, the main thing in aerobic training is regularity. If the time between workouts is too long, your metabolism will not adapt to burn fat all the time, including between workouts, and your endurance will leave much to be desired.

How to properly train in the gym for girls

For girls who are not professional bodybuilders who simply want to maintain muscle tone or achieve athletic shape, the program design will be approximately the same at each stage of training. Only the exercises will change to more complex ones, as well as the number of approaches and repetitions.

Weight

The most important thing in women's strength training is the working weight, which is different from men's strength training with lifting heavy weights. Physiologically, the male body accepts heavy training better, while women do not need it. Taking into account the physiology of women, the weight of the equipment should be moderate. At the initial stage - minimal, since weakened muscles must get used to the load, then the load should gradually increase, but you should not train with maximum weight.

The weight of the load should be such that it remains possible to perform 15-20 repetitions.

• If the weight is too heavy and you only have enough strength for 10-12 repetitions, you need to reduce the load.
• Conversely, if performing 15-20 repetitions with a weight is too easy, then it needs to be increased.

Training scheme

At the initial stage, the fubladi training scheme is relevant for girls. The essence of the program is that in one workout all the main muscles receive the same load. Unlike split training, in which two or three muscle groups are worked out in one session. Full-body training allows you to harmoniously develop the female body without turning it into a masculine image, and allows the muscles to recover faster, since they receive a moderate load.

Example of strength training for women in the gym

Let's look at the list of exercises and muscle groups that are loaded during such training:

• Quadriceps and glutes - squats.
• Hamstrings and gluteals – hyperextension.
• Back – pull the upper block behind the head.
• Chest – dumbbell bench press.
• Shoulders – seated dumbbell press.
• Triceps - reverse push-ups.
• Biceps - dumbbell curls.
• Press: folds or twists.

• Squats
• Hyperextension
• Pull-down of the upper block behind the head
• Dumbbell Bench Press
• Seated dumbbell press
• Reverse push-ups
• Dumbbell Curls
• Crunches

Under this scheme, you can substitute any basic and isolating exercises that involve these muscle groups in work.

• The number of approaches of each exercise should not exceed three;
• and the rest between approaches should be 1-1.5 minutes, provided that 15-20 repetitions are performed.

Also, this type of training can be performed in a circle without pauses between exercises. Thus, after completing the entire list of exercises, a pause of 2-3 minutes is maintained, after which the complex is repeated two more times, for a total of three circles.

Load frequency

Daily exercise, even with light training, is strictly prohibited for both physically trained girls and beginners. Skeletal muscles need to be given rest after exercise, which will ensure further results, and not slow them down, as many believe. Proper rest protects the muscles and the body as a whole from overwork, and this, in turn, maintains the metabolic rate, the rate of recovery of muscle fibers, strength and energy. Therefore, training should be performed at intervals of 1-2 days. The optimal amount of training is 3 times a week.

Cardio loads

In addition to strength training, the female body needs cardio exercise, which not only promotes weight loss, but also improves and restores blood supply to muscles and blood vessels.

It is important to start strength training with a quality warm-up consisting of cardio exercises, for example, walking or running on a treadmill, orbitrek, exercise bike, and the like. At the end of the workout, you should devote 10-20 minutes to cardio exercise, this will help restore blood circulation, burn additional calories from adipose tissue, which means losing weight, and gradually calm the heart muscle and finish the workout correctly, gradually reducing your heart rate by the end of the cardio exercise

And also read, what is a cool-down and why is it needed?

Cardio exercises for weight loss

Since catabolism begins at a heart rate of 120–140 beats per minute, absolutely any cardio exercise is suitable for burning fat at home or in the gym. And the longer it is (at least 20 minutes), the more calories you will burn and burn excess fat faster.

Note that 140 strokes do not need to be maintained throughout the entire workout. Aerobic exercise for burning fat can last 30, 40 or more minutes. Of these, for 5–7 minutes you can drive your heart up to 140. Cruising heart rate is 120–125 beats per minute.

Aerobic exercise for burning fat gets its name because it does not force cells into anaerobic conditions. The process of generating energy from glucose occurs in the presence of oxygen, without reaching the anaerobic threshold.

If you speed up and use interval cardio, this threshold will be reached. It is believed that this type of training is more effective, but it involves many nuances.

Interval training is designed for healthy people. Anyone who suffers from varying degrees of hypertension, rhythm disturbances, cardiopulmonary insufficiency and other pathologies runs the risk of seriously harming themselves. But in such cases, classical training with a heart rate of 120–140 beats per minute is safe.

Run

Running is both a cardio exercise for weight loss and a general health activity. At home, you can practice running in place. Believe me, it's very boring, so it's better to go outside. And if you are too lazy to do this, you can buy a simple treadmill and run at home.

Aerobic training can be done 3-5 times a week for 40-50 minutes. Jogging is better and safer than running.

Walking

If it is difficult for you to run (this also happens, for example, with flat feet), running will be replaced by brisk walking. Walk outside, in parks, in the forest. You can walk on the same treadmill you bought.

Running is more effective than walking. But when you can't run, walking is better than sitting at home. Walking at a brisk pace in the evenings in places where the air is not polluted by exhaust gases is effective.

For older people, even an accelerated step is a rather heavy load. Therefore, for them, walking is the best cardio for burning fat. You can pick up sticks (even necessary) and do Nordic walking. And there is something to fight off the dogs, and your hands will not remain idle!

Bike

Dynamic exercises can be performed on a bicycle. When you pedal, cycling your legs causes your heart to pump at 120–140 beats per minute. Why don't you like cardio?

Cardio training at home can be done on an exercise bike. It's even more convenient than running. There are dozens of excuses for running. But there are not so many excuses for riding a bicycle. Flat feet? This doesn't matter here. Do you find it difficult to stand or walk? You are sitting in a bicycle seat. Have you recently eaten and would like to sit without shaking? There will be no shaking on the exercise bike! That's it, it's time to pedal!

If you pedal for an hour every day, your weight will begin to decrease before your eyes. Check it out for yourself. The main thing is not to overeat, because then to see the result, you will have to pedal 10 hours a day.

Training at home is good on an exercise bike. Still, it's better to ride a bike in the fresh air. This is much more interesting: the landscapes are constantly changing, the wind blows in your face, the road may not be smooth, and there are small jumps. This is great!

Skis

In winter, running is not the most convenient activity. It's cold, there's a lot of snow. It is the snow that your feet sink into that brings more discomfort. If there are no cleared running paths nearby, you won't be able to run. Another disadvantage is the increased risk of twisting your ankle. One careless step, and the leg fell under.

Skiing is another matter: there is a ski track. It will definitely happen, because there are enough ski fans without you. Just put on your skis and go skiing! The choice of skis must be approached responsibly; this is a whole science. But our article is not about that.

For more variety in your cardio exercise, ski once a week during snowy periods, such as on Sundays. When you feel confident on your skis, you can run 10 km in one workout. It will take about an hour, and there will be a lot of positive emotions. Don't forget to bring tea with sugar. You can drink it after a ski run to restore your blood glucose levels.

Ellipsoid and stepper

Working out at home will be more fun if you have some exercise equipment. You can, of course, do the “bicycle” exercise while lying on the floor or sofa. You can run in place. But you probably won't like it.

Therefore, a great exercise for losing weight is doing exercises on an ellipsoid or stepper. Both options help you lose fat.

Cardio exercises at home are more convenient than outside the home. First of all, you don't have to go anywhere. Secondly, the weather will not interfere with you. The only hindrance for you is laziness. If you cannot overcome it, no one will help you.

It is enough to walk intensively on an ellipsoid for an hour 3-4 times a week. It's exactly the same on the stepper.

To burn fat at home, you need to train not on a full stomach.

Other At-Home Cardio Options

Try squatting 50 times. You will be out of breath, your legs will be numb. Why don't you do cardio at home?

Aerobic exercise at home can look like anything. The main thing is that you move. If you want, dance. The main thing is that the movements are rhythmic, cyclical and continuous. Then you will get the desired effect.

Aerobic exercises are also cardio exercises. Various rhythmic movements accompanied by music for 40-60 minutes will help you lose weight.

Cardio training at home should not be your only form of physical activity. You need to breathe fresh air. Do cardio in parks and forests at least several times a week. You can practice physical exercises in the city, but early in the morning, before the air is filled with exhaust gases and dust.

Intense Cardio

The process of fat lipolysis, that is, the conversion of fats into energy that your body will consume to ensure a calorie deficit, occurs under the influence of oxygen. This means that the more you breathe, the more intensely you breathe, the more calories you burn, the more body fat you can burn.

From this we can conclude that intense cardio is the best option in order to expend the maximum amount of energy and burn the maximum amount of fat. However, regarding the heart rate zone, some believe that there are certain zones (for example, heart rate from 110 to 120 beats per minute) in which fat is burned most intensively.

However, there is no direct scientific evidence for this and should be taken with skepticism. It’s better to do intense cardio without getting out of breath, without bringing yourself to the point where your heart will burst out of your chest, but at the same time work, not rest.

How to do aerobics correctly

Before you start performing the exercises, you should familiarize yourself with the standards for their implementation:

1. The duration of the training is determined based on physical fitness, age and health status. In order to lose excess weight, aerobic exercise must be performed over a long period of time. As you know, energy consumption for the first 40 minutes occurs due to the breakdown of glycogen in the liver and muscles, only then fat begins to be used. An exception may be interval and high-intensity training, which are not suitable for everyone.
2. During exercise, it is necessary to monitor your pulse; training will be ineffective if the heart rate is not high enough, while an excessive number of beats, on the contrary, can overload the heart. In order to calculate your heart rate, you need to subtract your age from 220 and multiply by 0.6 - this value is the minimum during training, multiplying by 0.8 - the maximum. For example, the heart rate range for a 40-year-old person would be 108 to 144 times.
3. Before starting the exercises, it is necessary to warm up all parts of the body with a warm-up, and also use elastic bandages and elbow pads to reduce the load on the joints.

Read also: How to create a fashionable look at the gym

Such simple tips will allow you to achieve maximum results without harm to your health.

What is "stretching"?

Stretching is a fitness area with which you can not only keep your body in good shape, but also lose extra centimeters and kilograms. Stretching is aimed at stretching the muscles. By training, you can make them more flexible and elastic. If you sometimes notice muscle tingling or painful sensations in the joints, you just need to do some stretching.

Speaking about the pros and cons of stretching, it is impossible not to take into account the fact that stretching is suitable for people of all ages. Also, you may not have much physical fitness to do stretching. It's simply not needed.

Fusion training programs from Leah Sarago and Suzanne Bowen

The Ruah series programs were developed by Leah Sarago and Suzanne Bowen to improve the body without high-impact intensity. You will burn calories, lengthen muscles, strengthen your core muscles and eliminate problem areas. Thanks to the work of deep postural muscles, you will improve the functionality of the musculoskeletal system, correct your posture, and get rid of back pain. All workouts are performed at a leisurely pace with soft smooth transitions between exercises.

The Ruah series includes 3 workouts:

• Ruah Mind Body Movement: Warrior Workout (Suzanne Bowen + Leah Sarago)
• Ruah Mind Body Movement: Release Workout (Suzanne Bowen + Leah Sarago)
• Ruah Long & Lean Prenatal Workout (Suzanne Bowen)

All three programs are performed without additional equipment. Suzanne Bowen was pregnant during the filming of these videos, so she shows a lighter version of the exercises

If you are looking for workouts to perform during pregnancy, you can pay attention to all 3 complexes (with the exception of the second half of the Release Workout)

Warrior Workout by Suzanne Bowen and Leah Sarago

With the Warrior Workout program, you will work your upper and lower body at the same time. In the first half, you will find plie squats and variations of lunges with active involvement of the arm muscles. Exercises on the mat will help strengthen your back, lower back and muscle corset as a whole: thanks to the isometric load, you use the deepest muscles of the body.

The Warrior Workout program lasts 60 minutes, but the last 10 minutes are devoted to relaxation while listening to music. You can select individual segments or complete the entire workout.

• Standing exercises (30 minutes)
• Exercises on the mat (13 minutes)
• Stretching and relaxation (18 minutes)

Feedback on the Warrior Workout program:

Release Workout by Suzanne Bowen and Leah Sarago

The training is largely aimed at strengthening the muscle corset, improving posture, and working out postural muscles. First, you will find simple exercises for the lower body: squats and lunges in various modifications. You will perform both isometric and dynamic movements. The second half of the program adds abdominal exercises, so Leah leads the class alone.

The Release Workout program consists of four segments and lasts 58 minutes. You can perform the entire workout, or you can select only individual parts of it at your discretion:

• Standing exercises (14 minutes)
• Mat exercises 1 (15 minutes)
• Mat exercises 2 (8 minutes)
• Stretching and relaxation (20 minutes)

Long & Lean Prenatal Workout by Suzanne Bowen

Suzanne Bowen leads this workout alone. The program is specially designed to keep fit during pregnancy. Suzanne offers a set of safe exercises that will help you strengthen your muscles and qualitatively change your body without harming your health. You will feel better, get rid of fatigue, and feel a surge of energy and strength.

The Long & Lean Prenatal Workout program consists of three segments and lasts 56 minutes. You can do all three segments at one time or spread them out throughout the week. As a bonus, the program includes an additional 10-minute for a flat stomach after childbirth with Leah Sarago:

• Standing exercises (19 minutes)
• Exercises on the mat (20 minutes)
• Stretching and relaxation (18 minutes)
• Bonus: a set of exercises for the abdomen after childbirth (10 minutes)

Practice the programs 3-4 times a week or add them to your training plan as an additional lesson once a week. The proposed sets of proven effective exercises for the whole body will help you improve your figure and maintain health.

Workouts at home

“The best option for home is a treadmill or exercise bike,” says Daniil Lobakin. “Endurance is long-term continuous work, preferably at a not very high heart rate.” To prevent such workouts from becoming boring, you should alternate them with interval and tempo runs on the street and swims in the pool. You can also supplement with bodyweight squats or small dumbbells, doing them 50-100 times. Jumping rope also trains endurance if done for an hour.

When drawing up a plan yourself, you need to build on your level of preparation. For a runner with five years of experience and for a beginner, the strategy will be different. The best criterion is how you feel, which is reflected by an indicator such as the pulse. Use a heart rate monitor that will calculate your heart rate zones and monitor you to ensure that you are training in the aerobic zone.

Daniil Lobakin recommends training 3-4 times a week.

Day #1

Easy jogging at a conversational pace for an hour. You should be able to say a 5-6 word sentence without getting out of breath. If you use a heart rate monitor, then train in zone 1-2 (out of 5 calculated).

Day #2

Interval running according to your well-being and fitness level. This could be 30 seconds of acceleration - 1 minute of running at a calm pace, or 15 seconds of acceleration - 15 jogging. You can accelerate uphill rather than in time if you are running on rough terrain. Or make accelerations over a distance of 500 meters or a kilometer. The easiest way, of course, is to focus on time. A fitness watch, also known as a heart rate monitor, with an adjustable stopwatch will be useful for this.

Day #3

Tempo running should be a little faster than “conversational” running – when you can say a maximum of 1-2 words while exhaling. Focus on time: if you run 10 kilometers in an hour at an easy pace, during a tempo workout you will get about 13.

Day #4

Long run at an easy pace. You should run about one and a half times longer than on day #1.

Main conclusions

An integrated approach is important for losing weight. A trainer or your own experience will help you accurately choose the exercises that are best suited for your goal, determine which ones are more effective, and choose the right training regimen. You can start with walking, jogging and gradually add various elements.

A good approach is to combine both aerobic and anaerobic exercise. This will allow you to see results within a month, and in the future, regularly lose excess weight. It is best to separate the training of the upper and lower body, or devote time to super-sets and circuit classes, do express training, intense and heavy.