Basic aerobic exercise

Aerobic exercise is an effective way to bring oneself in good physical shape. It includes: running, fast walking, cycling, swimming, jumping rope, dancing, etc. Aerobic exercise improves the body's ability to exchange air. That is, the organs begin to receive more oxygen and at the same time they perform their functions better. In aerobic exercise, the cardiovascular system is also strengthened, and large muscle groups develop. Training helps to reduce the pulse at rest, normalize cholesterol, improve blood circulation, increase fat burning, reduce the likelihood of developing diabetes, get rid of stress.

Aerobic exercise for weight loss is recommended at least 3 times a week. The break between training should be about 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 if you exercise with sufficient intensity, doing exercises for aerobics, then try to stop during the lesson and say three words. If after that the breathing is interrupted, then the load is good. In case of quiet speaking of a larger number of words, increase the intensity.

To exercise had a good effect, it should bring pleasure. Running is one of the variants of aerobic exercise. The duration of the jogging is 40-60 minutes. It positively affects the cardiovascular and respiratory systems.

Swimming is also an aerobic load. One session should last 40-60 minutes. If you are just learning to swim, then start with 15 minutes. Then gradually increase the load time. Especially swimming is recommended for people suffering from joint diseases. It alleviates pain very well and helps maintain an excellent physical shape. Also, swimming has a positive effect on the work of the heart.

Biking is a combination of pleasant pastime and aerobic exercise. If you want to get a good training, then a walk along the street should be quite intense. That is, a leisurely ride will not bring noticeable results, it is more of a relaxing procedure. Better twist the pedals at high speed or climb a bike uphill. The ride burns fat well in the thighs, buttocks, back and stomach. Cycling is a load for people who do not walk and run badly because of orthopedic problems.

Aqua aerobics - a favorite of women. Aerobic exercises are performed in water, which creates good resistance to the body. This load is good for all people, including for pregnant women. Aqua aerobics calms and relaxes.

Step by step aerobics is now widely used. It helps to correct the figure in a fairly short period of time. Suitable for people who do not have problems with knee joints. Such aerobic exercises for weight loss are effective enough and require a serious concentration on movements.

Another modern trend is dance aerobics. In many fitness clubs such activities are organized. If you do not have the opportunity to train in a sports center, then you will get a video of dance aerobics and do it at home. Exercises are taken from dances: latin, zumba, hip-hop, etc. The difference in this direction is that training can include power elements. All the activity passes without interruptions to learning the movements, as is usually the case in dances.

You can choose any of the loads described above. Aerobic exercises give real pleasure to those who do not like to just raise the "iron" in the gym. In this case, the trainees receive only positive emotions.