Aerobics for weight loss
The best form of exercise to burn excess fat on the stomach or other parts of the body, is aerobics. The results show that people who regularly engage in the sport, you begin not only to rapidly lose weight, but significantly improve health, celebrate the surge of life energy.
What is aerobics
Sport is a cardio exercise that is long-term and rhythmic activity, including work of all muscle groups. Aerobic exercises not only affect the cardiovascular system, but also make harder to work the lungs, increasing the body’s need for oxygen. Many people wonder, what is aerobics, they want to know the beneficial properties of exercise, do they help for weight loss. This trend in sports has many benefits for health and Wellness that you can obtain from regular exercise:
- increases the level of vital energy;
- helps to get rid of stress and improve mental health (by releasing endorphins);
- improves heart and lungs;
- lowers blood pressure, minimizing the risk of stroke or heart attack;
- resulting in muscle tone;
- suitable for weight loss.
Aerobics helps to lose weight
During the aerobic weight is lost by creating a caloric deficit because they burned more than consumed. Aerobic exercise in the gym or at home is a great addition to the diet, which is designed for weight loss. Perhaps you didn’t know, but Jogging is a type of aerobic exercise. For example, half an hour of slow paced Jogging can burn around 300 calories.
Aerobics is a significant contribution to the process of creating an ideal figure with weight loss. Exercises there are a large number, so you can choose the most comfortable options. There is no doubt that aerobics helps to lose weight, because the answer to this question will only be positive. The main thing – to observe the regularity and gradually increase the duration of a particular exercise.
Aerobics at home for weight loss
Aerobic exercise will be equally effective regardless of the place of the event: in the gym or in the Park, on the Playground or at home. There are a number of exercises for weight loss that you can do without the assistance of an experienced instructor, completely independently. It is only necessary to include dance, rhythmic music and start vigorous training.
No need to run to the gym every day to keep yourself in shape and be healthy. Simple exercises that will help to bring the body to tone and burn calories, you can even do it in the living room or bedroom. Aerobics at home for weight loss can consist of the following workouts:
- Jumping rope is one of the most effective exercises at home. Jumps help to lose up to 220 calories in 20 minutes. This activity plays an important role in the formation of the muscles of the lower body, trains the heart and improves circulation.
- Squats jump. Sit down and keep your feet shoulder width apart. Instead of slowly rise, jump as high as you can. Repeat this exercise 15 to 20 times. The lesson is suitable for weight loss, helps to tone the muscles of the back, legs, belly.
- Pendulum. Stand straight keeping feet shoulder width apart and placing both hands on the waist. Maintaining the balance of right leg, raise the left one, bend it back so that it touched the ground, bringing the left hand forward so that she got to the tip of the right foot. Hold this position for 10 seconds and return to the first position, to do the same with the other leg. Do 15 to 20 repetitions. This exercise helps to burn calories, improve posture.
- Side lunges. Rise directly, feet on width apart and keep your hands at waist. Lower your body sideways to the right, bending the right knee. Push your body up and return to starting position. Bend the left knee and lower your body sideways to the left. Tighten, then return to starting position. Do this 10 times in a row. A great stretching exercise.
Step aerobics for weight loss
A sport is a set of exercises that are performed on a special platform. The classes are aimed at improving the functioning of the heart muscles, lungs, and legs for effective burning of excess fat. In step-aerobics for weight loss include not only simple exercises, but also more complex:
- Put one foot on the platform, then the other. In turn go to the platform.
- Steps are being made far away from each other on the platform. Right leg put on the far right side of the platform, lift your left and place it on the other side of the hill. Go at a time.
- Step right leg, high left knee understanding. Then do the same exercise with the left leg.
- After the step, lift the opposite leg to the side, straining his oblique muscle.
Water aerobics for weight loss
Water aerobics is able to burn fewer calories than kickboxing. This is a great fitness activity for people of all age groups and abilities. Exercise combined with a sensible diet and reduction of calories help to lose weight. In Aqua aerobics for weight loss include simple movements such as jumping, walking, bends of the arms, legs. Classes are taught in 30-60 minutes:
- Take a seat on the surface of the water face down with straight legs. Then, take the ball and dive under the water, making a 90 degree angle with arms and body.
- Jogging waist-deep in water – a great cardio workout.
- Swim to the back and then turn over on your stomach with straight legs.
This kind of exercise is a mix consisting of aerobics, hip-hop and tap dance. Dance fitness from regular aerobics for weight loss differs to those used shells with a small weight to increase impact on muscles. Fitness-aerobics include strength exercises, exercises for the heart and blood vessels, for example, running, walking. There is a slow static exercises for weight loss, improving flexibility, endurance development.
Aerobic dance music
Dancing is a great way to burn tons of calories without ever leaving the comfort of your own home. Aerobics and dancing for weight loss concepts are compatible, because the main principle for every species – non-stop. You can do simple aerobic exercise, but under your favorite fast music. Dance exercise in the form of Latino, belly dance and zumbo can burn 300-500 calories per hour, which is a great result for weight loss.
Video: aerobics for beginners
Marina, 23 years
For my life, dance gymnastics became an important part. With her help I was able to lose weight, bring order to the body. I’ve always been inclined to obesity, but regular exercise helps to lose weight, they can eat, it does not get better. Worked first in the gym, but now I do it successfully at home, using the video tutorial.
Tatyana, 40 years
First worked in the gym, but then looked online lesson, how to do aerobic exercise at home. I agree, the girl on the tape must not be taught all the intricacies of proper breathing, fortunately, I learned from a former coach. Even such online-aerobics is suitable for weight loss, and to pay for it is not necessary.
Irina, 28 years
Decided to comprehensively approach the issue of weight loss, include not only healthy eating, but also playing sports in the form of dance aerobics. Just over a year, I got excellent form, despite the lessons for training in the home. I never even dieted! Aerobics for weight loss helps and saves you from a bad mood!