Aerobics lesson for beginners
Find out where beginners need to start in order to start doing cardio effectively and completely get rid of subcutaneous fat in a month.
Positive properties of aerobics
Thanks to aerobics, you can not only improve your body, but also heal your body. Aerobics has a long list of positive effects, but we will focus only on the main ones:
- The metabolic rate increases and as a result, the process of lipolysis proceeds faster.
- After completing the exercise for a certain time, fats continue to be used by the body as an energy source.
- The number of mitochondria increases, as well as their size, which contributes to intensive fat burning.
- Increases the body's resistance to physical stress.
- Harmful substances are removed from the body faster.
- Increases the performance of the heart muscle.
- The bone structure is strengthened and the volume of the lungs increases.
- Improved performance and uplifted mood.
Types of aerobics
There are a large number of types of aerobics, and we will now tell you about the most popular ones.
- You have probably noticed that all people who are professionally involved in dancing are fit and in great shape. You are also able to split a similar result if you look at the dance aerobics lesson for beginners. At the same time, you can not visit the dance studio, but practice at home. Dance aerobics is not only effective for fighting fat, but also very exciting. There are different types of dance aerobics based on different dance styles.
- Step aerobics. Spet aerobics is very effective for eliminating excess weight and improving the body, although in comparison with other types of aerobics it is quite specific. To do step aerobics, you will need a special platform or a solid object, the height of which is 10 centimeters to begin with. After that, you should download an aerobics lesson for beginners and master simple movements first. As you improve, you will learn more complex and effective types of steps.
- Aqua aerobics. Already by the name you can understand that all exercises in this type of aerobics are performed in water. Since water increases the load on the muscles, aqua aerobics is very effective. In addition, the load on the spinal column is reduced and this makes it possible to do aerobics in the water during pregnancy or in old age.
How to organize aerobics classes?
Your classes should consist of four main phases, which we will now discuss.
- Warm up. Allows you to warm up the muscles and gradually increase the heart rate. Thanks to this, your body will be prepared for serious stress, and the risk of injury will also decrease. It is important to remember that each of your classes should begin with a warm-up.
- Cardio exercises. When performing cardio exercise, special attention must be paid to proper breathing. If this is not done, then the blood will not be filled with enough oxygen and the effectiveness of the lesson will decrease. Also, to burn fat when using cardio, you need to monitor the intensity of the training. If, while performing the movements, you can calmly speak, then the intensity is sufficient.
- Strength training. The purpose of strength training is to gain muscle mass. This is important enough, as you will be able to tighten your muscles and make all parts of your body more attractive. In addition, the body, even at rest, expends a large amount of energy on maintaining muscles, which means that all excess calories will be burned, and not stored as fat. The duration of the power stage in your classes should be about 10 minutes.
- Hitch. Very often this phase of training is ignored, which should not be allowed. After active physical exercises, the body needs time to normalize its work. If you suddenly stop exercising, it will negatively affect the work of the heart muscle. As a cool down, you can use walking at a slow pace or an exercise bike, working on it with low intensity.
