Aerobic exercise is an effective way to get fit. It includes: running, brisk walking, cycling, swimming, jumping rope, dancing, etc. Aerobic exercise improves the body's ability to exchange air. That is, organs begin to receive more oxygen and at the same time they perform their functions better. During aerobic exercise, the cardiovascular system also strengthens, and large muscle groups develop. Training helps to lower the pulse at rest, normalize cholesterol, improve blood circulation, increase fat burning, reduce the likelihood of developing diabetes, and get rid of stress.
Aerobic exercises for weight loss are recommended to be performed at least 3 times a week. The interval between workouts should be approximately 1 day. Start classes from 30-60 minutes, and then after a few weeks try to increase the time of classes. If you want to know whether you are training with sufficient intensity, performing exercises for aerobics, then try during the lesson to stop and say three words. If after this the breathing is interrupted, then your load is good. If you say more words calmly, increase the intensity.
To workout to give a good effect, it must be fun. Running is one of the options for aerobic exercise. Running time 40-60 minutes. It has a positive effect on the cardiovascular and respiratory systems.
Swimming is also an aerobic load. One lesson should last 40-60 minutes. If you are just mastering swimming, then start with 15 minutes. Then gradually increase the load time. Especially swimming is recommended for people suffering from joint diseases. It relieves pain and helps to keep fit. Swimming also has a positive effect on the work of the heart.
Riding a bicycle is a combination of a pleasant pastime and aerobic exercise. If you want to get a good workout, then such a walk along the street should be quite intense. That is, a leisurely ride will not bring noticeable results, it is more a relaxing procedure. Better pedal at high speed or ride a bike uphill. Riding well burns fat in the thighs, buttocks, back and abdomen. Cycling is a burden for people who walk and run poorly due to orthopedic problems.
Water aerobics is a favorite of women. Aerobic exercises are performed in water, which creates good resistance to the body. Such a load is good for all people, including pregnant women. Water aerobics soothes and relaxes.
At present, step aerobics has taught widespread use. It helps to correct the figure in a fairly short period of time. Suitable for people without knee joint problems. Such aerobic exercises for weight loss are quite effective and require serious concentration on movements.
Another modern direction is dance aerobics. Many fitness clubs organize these activities. If you don’t have the opportunity to train in a sports center, then get a video on dance aerobics and practice at home. The exercises were taken from dances: latina, zumba, hip-hop, etc. The difference in this direction is that training can include strength elements. The whole lesson takes place without interruptions in learning movements, as is usually the case in dances.
You can choose any of the loads described above. Aerobic exercises are a real pleasure for those who do not like to just raise the “iron” in the gym. At the same time, trainees receive only positive emotions.