- Aerobics: the use of aerobic exercise
Aerobic exercises are also called cardio. That any long rhythmic movements that involve large muscle groups. Aerobic exercises make the lungs work hard, because at the time of their execution increases oxygen demand.
What are the benefits of aerobic exercise
Regularly doing aerobics, you can extract a lot of benefits for the health and general well-being:
- Increase energy levels
- Reduce your stress level
How to beat stress? Create an oasis
and to improve the state of mind (thanks to the release of endorphins)
- Improve heart and lung function
- Lower blood pressure
Blood pressure - dangerous if his swing?
, Heart rate, and the risk of stroke
Stroke - a serious brain injury
or a heart attack
Does aerobics lose weight?
Weight is reduced when you create a calorie deficit, you have to burn more calories than consumed. Therefore, classes in which it burns more calories - a perfect complement to a diet in which is controlled by the number of calories consumed. This combination of extra weight go.
For example, half an hour of slow jogging burns about 300 calories. This can make a significant contribution to the creation of the necessary calorie deficit for weight loss, or allow you without remorse to eat a bar of chocolate.
Aerobics: training home
Whether you will be written to the gym or going skiing in the middle of winter. There are a number of exercises that can be performed in a familiar environment, at home.
The cheapest option - to put your favorite CD and dance around the room, or to engage in a vigorous cleaning of the apartment.
There are also many available accessories for home aerobic exercise, such as platforms for step aerobics, rope (do not forget to clean out anything that may break), trampolines, as well as CDs with exercises.
Aerobics: training on street
Even a few extra walks briskly can benefit if you are doing enough to increase the heart rate and breathing quickened.
Running, brisk walking or riding a bike in good weather - all kinds of good aerobic exercise.
Any exercise is better than no exercise, however, group sports are generally less effective as aerobic exercise, since they include a period of time, which spent a lot of energy, which alternate with periods in which the heart rate slows down.
The real benefits of aerobic exercise comes when the movement is constant.
Aerobics: training in the hall
Local fitness club will offer you a wide range of aerobic exercise, such as treadmills, elliptical trainers, exercise bikes, rowing machines, so that you warmed up before a workout. Good idea - to change trainers, as well as to change the set speed and the resistance level, because the body can get used to a particular exercise program, and after a few workouts the same program will not be able to create the previous load on the heart and lungs.
For those who prefer to engage in a group, many health clubs offer group occupations, for example, various types of dance, weight training, classic aerobics, step aerobics, and so on, where you will deal with a qualified instructor so that you can remove the greatest benefit from the training.
If you have the opportunity to engage in the pool, swimming - it is also a very effective kind of cardio. Since the intensity of swimming is very low, it is suitable for those who have injuries or problems with muscles or joints.
How often do you have to train
For a good aerobic exercise is usually recommended to take from three to five times a week for 30-60 minutes, not including warm-up at the beginning of class and cool down at the end.
The most important thing - to make sure that the heart and lungs are working intensively enough and long enough to benefit from aerobic exercise, but not so long that there was a risk of injury. Check the correct level of training intensity can be like this: you have to hyperventilate, but at the same time be able to speak.
It is important to start slowly. If some time you do not do, do not try to just run a marathon.
If a half-hour lesson seems too long, start with ten-minute sessions during the first week, then increase the time to 15 or 20 minutes for the next week, and so on, until you feel comfortable doing longer.
Be sure to listen to your body. If the muscles are tired, that's fine, but if the muscles or joints begin to hurt or you become hard to breathe
Panting - what's wrong?
, Slow down the pace or finish training, to be sure. What can you do in the next time.