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Fitness aerobics is one of the best and most important fitness factors for both women and men. For efficiency and safety, aerobics is best done in a group led by a trainer.
Difficulty level: For beginners
According to fitness experts, aerobics is one of the best and most important fitness factors for both women and men. To achieve maximum efficiency and absolute safety, aerobics is best done in a group led by a professional trainer.
Aerobics refers to gymnastic exercises of varying degrees of complexity, performed with musical accompaniment. The music is meant to create the rhythm in which the exercises are performed.
Important: Health and fitness is often defined as the ability of the body’s cardiovascular and muscular systems to provide the necessary energy to sustain physical activity over a long period of time. It is this ability that aerobics develops. See also: step aerobics workout
What are the benefits of aerobic exercise?
Those who regularly exercise aerobics experience the following benefits: increased life expectancy; high performance; reduced risk of coronary artery disease, blood pressure problems, cancer, and diabetes. Regular aerobic exercise promotes good health by stimulating healthy blood flow as well as lung function.
- The benefits of aerobics are enormous because during aerobic activity, the muscles are constantly moving, and the body responds positively to such movements.
- Breathing becomes faster and deeper, which increases the amount of oxygen in the blood, which means an increased heart rate and faster blood flow to the muscles and back to the lungs.
- During aerobic exercise, the human body releases endorphins, which are natural painkillers and help to improve well-being.
Aerobic exercise may make you feel tired in the short term, but will make you feel strong and active in the long run by reducing fatigue and increasing endurance. Aerobics fills your body with energy and speeds up all the processes in the body, which is one of the most effective benefits for your health. See also: flex workout
Where to start training?
When it comes to aerobics, precautions must be taken and not overloaded. You should start with simple exercises for you at a medium or slow pace. The duration of training for beginners should be no more than an hour a day.
When performing exercises, you need shoes adapted for sports and light sportswear that does not interfere with air and moisture exchange. For some intense workouts, the use of sports gloves and knee pads is recommended. Some exercises require a jump rope or a ball. Also Read: Balance Workouts
Top Reasons to Start Aerobics
If you want to lose weight, you will love aerobics. It burns fats and calories very quickly, helping to effectively reduce body weight. According to health and fitness experts, no other exercise system can make you lose weight as visibly as aerobics.
Aerobics improves the efficiency of breathing. It causes the working muscles to demand more oxygen, for which our heart works harder, forcing the lungs to function more efficiently. One of the most important benefits of aerobics is that it strengthens the diaphragm.
Regular aerobic exercise helps maintain health by curbing disease caused by viruses. Aerobic exercise increases and strengthens the immune system, which prevents viral diseases such as colds, flu, etc. Moreover, aerobics reduces the duration of such diseases.
Aerobic exercise keeps arteries clean and blood vessels healthy. These exercises increase the level of lipoproteins in the blood, which means better control of the body’s cholesterol and blood pressure.
Aerobics keeps your body fully active and energetic, which slows down the aging process.
Basic aerobic exercises
Below are examples of the most common aerobic exercises that are quite suitable for beginners.
- Emphasis lying – Taking an emphasis lying down, while exhaling, raise your left arm at the same time as your right leg, and then vice versa. Do 8 to 12 reps for 2-3 sets.
- Side step – Spread your legs a little more than shoulder width apart. The toes should be turned out. Perform one step at a time with each leg bent at the knee.
- Rise-half-squat – Sit in a half-squat and straighten up, alternately raising one or the other leg to the maximum height available to you.
Recommendations and contraindications for aerobics
Aerobics is highly recommended for overweight, physical inactivity, depression and nervous stress. Aerobics is contraindicated in osteoporosis, severe physical injuries, recent attacks of cardiovascular disease.
The need for aerobics for most people is obvious. However, there are situations when aerobics is most beneficial for overall health and solving body problems. See also: yoga workout