Home aerobics classes are a great way to get leaner. But remember that intense physical activity is contraindicated in heart disease, vegetative-vascular dystonia, obesity. Therefore, if you suffer from chronic diseases, consult your doctor before starting exercise.
Aerobics - what is it
Aerobics is a set of physical exercises aimed at losing weight. It's a cardio workout that helps you burn fat quickly. Most aerobic exercise is done while standing, which is not very beneficial for people with high blood pressure. But there are complexes that are performed while sitting and lying down. They are no less effective and available to almost everyone.
Aerobic sessions are divided into four sets - for the shoulders, arms, chest, for the waist and sides, for the buttocks and for the legs. You can choose the desired complex and pay special attention to it, and perform the rest for the purpose of general physical development.
It is better to start training with video lessons. Experienced trainers will tell you how to move and breathe correctly.
Aerobics - how to exercise at home
For experienced athletes, it is not difficult to draw up an aerobic exercise plan. But beginners will have to try.
What do you need to know about training? First, there is always a warm-up at the beginning. It takes 5-7 percent of the workout time. During the warm-up, light, not quick exercises are done to help "disperse" the blood, to prepare the body for intense stress. In the main lesson, 40 percent of the time is devoted to the selected set of exercises for different muscle groups. The workout ends with a hitch. This is stretching and relaxation that can help prevent muscle soreness after exercise.
The second thing you need to know about training is that in order to lose weight, you need to do classes every other day. If you exercise more often, muscles will grow intensively and excess fat will be processed more slowly. Also, classes lasting at least 45 minutes are effective for losing weight.
Third, aerobic complexes can be alternated. When the body does not move in the usual rhythm, efforts are made to perform the movements, then the excess fat goes away more quickly.
For home aerobics, purchase a rubber mat. Otherwise, the legs will slide on the carpet or parquet, you can stretch the ligaments.
Aerobics for the elderly
Particular attention should be paid to aerobics for the elderly. This is a separate area of training, which is aimed at increasing physical activity. The movements in the complexes are soft, a lot of exercises that need to be done while sitting or lying down. This gymnastics will increase vitality, make the course of chronic diseases easier, help the digestive process, etc. At the same time, there are no strong loads, you should not be afraid of deteriorating health.
