In the fitness field, there are numerous opinions regarding the effectiveness of training: some prefer cardio exercises, others opt for strength exercises.
But aerobics for weight loss from Yulia Sinyagina is becoming increasingly popular. This trainer’s program can be used by both men and women, and of different age groups.
Aerobics is the best choice for health and beauty
Aerobics is not for nothing considered the queen of fitness. Aerobics strengthens the muscles of the whole body, and does it in a harmonious and fun way. She trains the respiratory system and stretching.
Aerobics strengthens muscles throughout the body
Someone starts doing aerobics because they have already tried other types of fitness, achieved a certain result and decided to learn something new.
Someone starts doing aerobics because they are tired of their own inactivity, excess weight and endless health problems.
Aerobics helps improve health
Typically, aerobics involves a group exercise where participants perform exercises synchronously. However, if you are unable to attend group classes, be sure to start exercising at home.
Aerobics - a boost of energy and good mood
Remember: when people reach the end, they laugh merrily at the fears that tormented them at the beginning. Start taking action - and soon all your doubts will seem ridiculous to you!
Start taking action - and soon all your doubts will seem ridiculous to you! Especially when you see the first results.
What to eat before and after aerobics?
It is not advisable to eat 1-2 hours before and the same amount of time after training. Before class, it is better to eat complex carbohydrates (grains). If you don’t have time to eat porridge, then half an hour before exercise, eat fruit (banana) or dried fruit. You should avoid proteins and fats, which take a long time to digest and may remain in the stomach by the time you exercise. Undigested food can cause nausea and vomiting. In this case, the body will require a lot of energy to digest food, and this will cause general lethargy. There will also be an outflow of blood from other organs, including muscles.
The main drink after aerobics is water. But you need to drink in small sips. Drinking 200-300 ml in one gulp, you increase the load on the heart. After training, you should not consume caffeine-containing drinks and fats, which slow down the flow of proteins and carbohydrates into the blood. You can eat protein foods and slow carbohydrates. Proper nutrition will start your metabolism, improve your body composition and prevent muscles from atrophying.
Doctors believe that a person should exercise at least six hours a week. But you don’t have to devote all this time to aerobics. Such workouts will help you become slimmer, but they will not grow muscles. It is advisable to use two ways to improve body composition: increase the percentage of muscle tissue (strength exercise) and reduce the amount of fat (aerobic exercise). Research confirms that one hour of aerobic exercise burns less fat than 15-20 minutes of aerobic exercise after an intense weight training session.
Feature of the technique
Aerobics for weight loss is a form of fitness that became popular in the late 80s. But even today it does not lose its relevance, helping hundreds of people find beautiful seductive forms. Technological progress allows you to practice this sport without even leaving home, watching video lessons and repeating all the movements.
Studies have been conducted more than once on how aerobics affects the human body, and each time scientists have come to the conclusion that regular exercise has a beneficial effect on both well-being and external attractiveness. Classes also help:
- Increase the body's endurance, especially to physical activity.
- Improve blood circulation in all organs and systems, establish oxygen supply to every cell.
- Lose weight in a short period of time, which will not come back later.
- The individual's immunity and resistance to seasonal viruses and colds increases.
- Exercise becomes an excellent prevention of the development of diseases of the cardiovascular system.
- Increases resistance to stress and nervous tension.
Those who practice aerobics lessons every day always look young and beautiful, stand out in the crowd with a positive mood and active lifestyle. And this is an important reason to try this sport or include some elements in your program.
https://youtu.be/Hs0A9o7FPig
First workout exercises
Feet are shoulder-width apart. The tailbone is directed to the floor, and the stomach is drawn in. The top of your head should be stretched as high as possible. Shoulders straighten. As you inhale, you need to stretch your arms up, and as you exhale, lower them down. The action is performed 5 times.
Bend forward, hands are placed on the hips, the top of the head is pulled up. You should stretch your buttocks back as far as possible. The exercise is performed 5 times.
You need to bend forward, place your hands on your knees and begin to stretch your lumbar region. As you exhale, the lumbar region rounds; as you inhale, you should try to bend as much as possible. Number of repetitions – 5.
Take a straight position, straighten your shoulders, and then step back with your right foot. Next, you need to return to the starting position and repeat the actions with the other leg. Performed 5 times on each leg. Then you can perform similar actions only with your arms extended forward.
A lunge is made with the right leg to the side. Next, you need to return to the center and perform similar movements on the other leg. The action is performed 5 times in each direction.
A march is performed, and after 4 counts you should move on to the step touch (step on the entire foot, toe is attached). Your hands should work back and forth.
Leg wraps are carried out. The heel should touch the buttock, the hands work in the same way as the previous exercise.
Most reviews about aerobics with Yulia Sinyagina are positive; already after a month from the start of classes, people note a significant improvement in their physical fitness. In order to speed up the process of transforming your own figure, you should pay attention to the features of proper nutrition.
https://youtu.be/Qdk-Ev7bZRs
How to do aerobics at home?
The video tutorial usually describes in detail how to properly perform aerobic exercises for weight loss, so many are in no hurry to visit the gym and try to exercise at home. But in this case, it is better to familiarize yourself with a number of rules that must be followed when training independently.
- The place to perform should be spacious, bright, well ventilated and without unnecessary furniture.
- The clothing chosen for classes is non-restricting, loose and elastic. The same goes for shoes, it’s better if they are simple, comfortable aerobics sneakers.
- Some approaches may require additional equipment, especially if it is power aerobics; it is better to take care of this in advance and purchase it in a specialized store.
- Classes are more fun with music; you should make a playlist in advance, choosing incendiary and favorite compositions.
Neglecting such tips can reduce the effectiveness of each workout or make them not an enjoyable pastime, but a tedious burden. This is especially true for beginners, as they try to start right away without properly preparing.
Aerobics for beginners is distinguished by gentle exercises that are designed to prepare the body and each muscle for stronger loads in the future. But it can also help you get rid of extra pounds and get your body in great shape.
The following recommendations will help reduce the time to achieve this effect:
- Aerobics should be used in conjunction with proper nutrition or a balanced diet. The same applies to those who do any other fitness.
- The recommended exercises should be performed every other day. It is important not to skip workouts. Their duration can be from 40 minutes to an hour.
- It is better to make classes an integral part of your schedule so that the achieved results are constantly maintained.
- Aerobics for beginners can help you achieve amazing results if you choose the right direction for yourself and don’t skip training.
Conducting a training session
In order for the first workout to be successful, you need to prepare a towel, drinking water, comfortable sportswear and sneakers.
Sinyagina especially emphasizes the importance of comfortable shoes, since during training you can observe an increase in the impact load on the musculoskeletal system.
It is advisable to choose shoes with shock-absorbing and non-slip soles, as this will reduce the likelihood of injury.
The lesson can be done absolutely at any time, the main thing is that it is at least 2 hours after sleep or 2 hours after sleep.
In this case, one lesson per week will not be enough; training should be performed at least 3-4 times a week.
If a person has not exercised for a long time, then the first workout should last no more than 20 minutes.
The benefits of aerobics
There are many types of gymnastics, dancing, and sports activities that are aimed at solving the same problems. And every year new directions appear. However, the fashion for aerobics has not gone away for decades. This is due to a number of objective reasons:
- Versatility. This type of rhythmic gymnastics to music is suitable for everyone. Any level of training, physical shape, age. Even medical contraindications are not obstacles to aerobics. You just need to choose the right set of exercises.
- Availability. There is no need to search for a suitable group near your home. You can simply find home aerobics lessons on the Internet and, following the video instructions, practice for your own pleasure.
- Diversity. A wide range of variations of this type of physical activity allows everyone to find a suitable direction. Whether it’s classic aerobics, a special set of health-improving exercises, or a program designed for those who want to lose weight, it’s up to you to decide.
- Aesthetics. The presence in aerobics of elements borrowed from dance practices makes it not only useful, but also beautiful. The smooth transition of one movement to another, their subordination to a single rhythm, adds a certain charm to even a simple set of exercises.
Thanks to all these things, rhythmic gymnastics continues to develop, gaining more and more followers.
In total, experts count about 200 different aerobics health programs. Let's consider the characteristics of the main types.
2.1 Types of aerobics.
Aerobics classical (basic). This is the most common, established type of aerobics, which is a synthesis of general developmental gymnastic exercises, varieties of running, skipping and skipping, performed to the musical accompaniment of 120-140 beats per minute in a continuous or serial-stream method. Exercises are performed in place, moving forward, backward, or to the side. The main physiological focus of this type of aerobics is developing endurance and increasing the functional capabilities of the body.
Step aerobics. Its peculiarity is the use of a special step platform. The platform allows you to perform various steps, jumps on and over it in various directions, and can be used to perform exercises for the abdominals, back, etc.
Dance types of aerobics. The use of various dance movements to music corresponding to a particular dance.
Aerobics slide. In this type of aerobics, a special polymer coating and special shoes are used. Cover size: 183 cm long and 61 cm wide. The exercises resemble the movements of a speed skater (Lisitskaya T.S., Sidneva L.V., 2002).
Water aerobics, this type of aerobics is gaining increasing popularity all over the world. There are activities in shallow and deep water. According to the degree of load on the cardiorespiratory system and the musculoskeletal system, it can be low, medium and high intensity.
Aerobics with elements of combat sports. Aerobics is used with elements of boxing and kickboxing, wushu, judo, etc. Thanks to the high-speed work of the muscles, the high intensity of the exercise, muscle toning occurs correctly and quickly, endurance, agility, and reaction speed develop, and excessive aggressiveness and mental tension are relieved. As part of the process of health training with elements of boxing, you can use special gloves, punching bags, etc. (Sidneva L.V., Goniyants S.A., 2000).
Interval training. It alternates between aerobic and anaerobic parts with certain rest intervals, which can be passive and active. It is possible to create a program for beginners, prepared and well trained. This is a very effective form that allows you to harmoniously develop strength, flexibility and endurance.
Aerobic yoga combines elements of Eastern and Western movement culture. This is a type of aerobics, where a combination of static poses, asanas, and movements performed in a dynamic or static-dynamic mode. The process of exercise brings a good healing effect due to the active inclusion of the psyche, concentration of the attention of those engaged in the work of muscles and the activity of internal organs.
Circuit training, this program involves going through several “stations” and performing exercises or series of exercises on them. The main focus of circular health training is the development of strength, strength endurance and general aerobic performance.
Along with yoga aerobics, active yoga has recently become popular. Asanas are strictly combined into connections and are performed without rest breaks to the accompaniment of calm music. The structure of the lesson follows traditional rules: warm-up, main part and final part, aimed at relaxation. Proper breathing is an important part of active yoga classes (Lisitskaya T.S., Sidneva L.V., 2002).
Types of aerobics with a strength focus. In these types of aerobics, dumbbells, rubber shock absorbers, gymnastic sticks of various weights, etc. are widely used.
2.2 Tools used in aerobics classes.
The main means for aerobics are:
- exercises of the so-called basic or conditioning gymnastics with weights of one’s own body or its parts;
— athletic gymnastics exercises with various types of external resistance (dumbbells, barbells, shock absorbers of various types, exercises on simulators, medicine balls weighing from 0.5 to 5 kg, gymnastic sticks of various weights Body Vag). Body shaping, body styling, body conditioning aerobics program for the abdominal, back and leg muscles, target-toning system are synonyms for the process of health training with a clear strength focus, but taking into account the basic principles of constructing an aerobics lesson;
-exercises with self-resistance. They consist of tense movements when the traction force of the active muscle group is opposed by the tension of the antagonists. They are quite acceptable in health training and are often used in combination with the basic elements of classical aerobics (aerobics Lisitskaya T.S., Sidneva L.V., 2002)
Exercises with dumbbells can be performed by people of any age from 15 years and older who have normal health and proper functioning of the respiratory and cardiovascular systems. To determine the state of their health, those wishing to exercise with dumbbells should undergo a medical examination by a physical education specialist. Only with the permission of a doctor can you start exercising. When performing strength exercises with dumbbells, it is important to remember that the weight of the dumbbells being lifted should be appropriate to the person’s health, age and strength. It is worth starting training, especially for women, with light dumbbells weighing no more than 1-2 kilograms. After 2-3 months of regular exercises with dumbbells, their weight can be increased to 2.5-3 kilograms, and then, as training progresses, gradually increased to 10-12.
More recently, a new type of aerobics with a barbell (Pump-aerobics) weighing from 2 to 20 kilograms has appeared, the training effect of which is undoubtedly high, but it is only accessible to well-trained people.
The imagination of trainers and aerobics specialists is inexhaustible. The bicycle has already become an aerobic exercise machine. A training system has been developed called spinning or cycling. This is a lightweight bike that can be used indoors. About 45 minutes (and for those who are trained, 90 minutes) of continuous pedaling to music with various “additives” with your hands allows you to sweat a fair amount, lose weight, and improve muscle tone.
Various rubber, medicine balls have traditionally been used in basic gymnastics and physical therapy. The ball is one of the objects in rhythmic gymnastics. In aerobics, a special plastic ball with a diameter of 35 to 75 cm is used. This introduces some playful aspect into classes, promotes thorough development of individual muscle groups, develops a good sense of balance, helps improve posture, and improve intermuscular regulation. This type of aerobics was called “resist - A-bol-aerobics” fitball (Lisitskaya T.S., Sidneva L.V., 2002).
Yulia Sinyagina's program: what do you need to know before starting training?
People who are used to working out at home feel more tired after visiting the gym. The whole point is that a coach cannot adapt to the weak. On the contrary, it attracts all members of the group to look up to the stronger member.
For those who find it difficult to maintain the pace in the gym, it is recommended to use Yulia’s videos. The list of advantages of her lessons includes:
- independent regulation of the complexity and pace of exercises. Also, the participant himself chooses the duration of the lesson;
- saving money on the purchase of sports equipment, all movements are performed without the use of sports equipment;
- no need to waste time traveling to the gym, adjusting to the trainer’s time and the pace of other people’s movements;
- You can watch the video several times, stopping at the more interesting and useful one.
But despite all the usefulness and relevance of the exercises, Sinyagina’s technique has one significant drawback. There is no coach nearby who would motivate you to do more difficult tasks or correct those that are done incorrectly.
It won’t be difficult to get the author’s lesson; it is freely available on the Internet. But Julia herself left teaching a long time ago and devoted herself to studying new movements, thanks to which you can achieve maximum results in a minimum amount of time.
