Aerobic loads - a pledge of a healthy human respiratory system

Any woman at least once in her life tried to do aerobics. Very often it happened under the broadcast of the corresponding disc at home.

And still, try to understand the term "aerobic load": what it means and how it is used. To begin with, we can see that the root of the words aerobics is "aero", which in Greek means "air".

Thus, aerobic training is a complex of exercises, in the performance of which breathing exercises are combined with movements of the musculoskeletal system. The main rule in their implementation is the correctness of breathing and the coordination of motor and respiratory movements.

Aerobic loads at home allow you to increase ventilation and develop individual breathing rules when driving. Science proves that pulmonary ventilation in the state of rest in humans is only up to 6 liters of oxygen per minute, and when doing sports it increases several times and its intensity depends on movements.

Due to increased ventilation in the lungs, the supply of oxygen to the body is improved and, consequently, oxidation-reduction reactions pass more actively.

Thus, any aerobic exercise that is aimed at enhancing the rhythm of breathing, activation of the lungs and various muscle groups are useful for maintaining the tone of the body. This kind of training includes: walking, running, rowing, jumping, swimming, cycling (during the warm season) and skiing (in winter). And, of course, we can not fail to mention the dances.

It is very correct to still use aerobic loads at the very beginning of their training under the supervision of an experienced trainer, and in the future, after understanding the technique of combining breathing and movement, you can continue the exercises already at home.

The basic subtleties for regulating proper breathing :

- When doing squat exercises - breathing in during squats, and exhalation - during straightening;

- When performing lifting and dilution to the sides of the hands, an inhalation is carried out, and during exhalation - exhalation;

- when lifting feet - inhale, while lowering - exhalation.

To monitor the correctness of the implementation of the complex, it is recommended to practice in front of the mirror.

Aerobic loads can include exercises, the performance of which provides for different positions of the body: standing, sitting, lying down. In order to achieve the necessary effect, it is necessary to begin classes with repetition up to 5 times, and within a month to increase the number of repetitions to 10.

It is not too intensive to deal with immediately, because excessive ventilation can contribute to a decrease in the carbon dioxide content, which leads to a decrease in the tone of the body. There may be such unpleasant sensations as dizziness and weakness.

It is for this reason that aerobics combines breathing exercises with active exercises, which are of a general restorative nature and are performed with even, shallow and calm breathing. Also, an increase in the pace in training significantly increases the burden on the cardiovascular system, which can be contraindicated for people with the corresponding diseases.

Women, regularly engaged in aerobics, it is noticed that there is burning of excess fats. But to consider these exercises as an effective tool for weight loss is impossible, since getting rid of unnecessary weight with the help of aerobic training is a very long process. Therefore, it must be remembered that the use of physical exertion - first of all, maintenance in a tightened body, as well as the prevention of diseases of the cardiovascular and respiratory systems of man. Especially it is necessary to engage people who lead a sedentary lifestyle.