Aerobics as an effective way to lose weight at home, video for beginners

Aerobics is the easiest way to always stay in shape (1 votes, average: 5,00 out of 5)

Aerobics at home is an ideal option for those people who lack time to visit the gym, but want to improve their figure and lose extra pounds. If you are already tired of all kinds of diets and miracle pills, then do not despair and grab a sausage sandwich or cutlet.

Aerobics at home for beginner athletes

In a short time, you can achieve all the above goals with the help of aerobics. This type of fitness is accessible to everyone, regardless of gender and level of physical fitness, and also has a lasting effect on the entire body.

Clothes and shoes

It is very important to choose comfortable clothes, otherwise discomfort and irritation will be constant companions. Here are a few important nuances that need to be observed:

It is better to choose spacious and comfortable clothes

Aerobics clothing should be loose to allow room for airflow to circulate. The main thing is that you feel comfortable in the clothes you wear. If you wear tight clothing, your movement will likely be limited, making the exercise ineffective. It is better not to use synthetic clothing, because... it may increase body temperature. The layer of clothing touching your skin should be moisture-absorbent.

Shoes are also extremely important for a quality workout. The feet, ankle, and lower extremity are critical to coordination. Aerobics and step aerobics classes require significant stress on your feet, so choose high-quality shoes with shock-absorbing soles. Before purchasing shoes, gently bend the sole of the shoe. The front of the shoe should flex with slight resistance.

The benefits of doing aerobics at home

There are many benefits of aerobic exercise that affect your health and overall well-being. Some can be listed:

• Vigorous movement exercises lead to an energetic and cheerful rhythm of life.
• The benefits of aerobics also include reducing stress and improving mental health. Due to increased production of endorphins in the brain. The study found that people who did 30-40 minutes of aerobic exercise several times a week scored 47% lower on a depression survey after twelve weeks.
• Constant training of the heart and lungs, which ultimately leads to their stable functioning.
• Reducing blood pressure, heart rate, and, consequently, the risk of stroke or heart attack.

Useful video

In this video, the trainer shows a simple but effective set of exercises. Even a beginner can do it at home. The movements are elementary, accompanied by good music, such a workout will improve your mood and help you lose weight if you do it at least a couple of times a week.

Aerobics is a universal and effective sport. Simple exercises performed to rhythmic music help increase endurance, develop lungs, strengthen the musculoskeletal system, speed up metabolism and improve mood. Due to its simplicity, dynamic gymnastics is accessible even to beginners, unlike Tabata for weight loss, which requires certain preparation. At the same time, you can exercise at home, or in the gym in a group with a professional trainer.

The most important thing is that aerobics is really effective in losing excess weight. This is even more productive than running for weight loss, and many times more effective than yoga. During training, the body burns excess fat by increasing oxygen metabolism.

If you exercise regularly, periodically increasing the intensity and pace of the exercises performed, you can quickly achieve the desired results . And if you also eat right, very soon your figure will begin to take on neat, chiseled shapes.

Do you do aerobics? Do you like this sport? Which subtype of dynamic gymnastics would you prefer? What results have you achieved in terms of weight loss? Share your experience in the comments, it is interesting and useful for other readers. Have fun training and a slim figure!

Pros and cons of doing fitness at home. How to prepare for training?

Before starting training, beginners need to determine the advantages and disadvantages of doing fitness at home. So let's look at the pros first.

Benefits of fitness at home:

1. Saving money;
2. Saving travel time (especially when the fitness center is not near your home);
3. Comfort (you don’t need to be ashamed of your extra pounds when slim girls are working out next to you, and you still have to lose weight and lose weight);
4. A huge selection of videos on the Internet upon request: “Fitness for beginners at home”, where you can easily choose the video and trainer that is most pleasant to you and where classes take place at a pace that is comfortable for you;
5. No queue for the shower :).

Disadvantages of fitness at home:

1. Putting off fitness until tomorrow;
2. No control (at home you are a trainer who must choose the right fitness exercises for yourself and, accordingly, must control your breathing yourself);
3. Lack of an energetic coach and incendiary team willpower for purposeful exercise.

Dear girls, only you can decide whether you should do fitness at home or not. And if you decide to practice at home, then read on to find out what you will need for your workout.

How to prepare for training?

For the training to be effective for you, you need to set yourself a goal, for example, to lose 25 kg by a certain date or lose 5 kg in a month.

Don't be hard on yourself. Don’t try to force yourself into meaningless limits, for example: to lose a certain amount of weight in a month - if you are not confident in achieving this goal, then I assure you that you will be very upset by the negative result. Plan, but plan wisely!

Dear girls and women, we in no way forget about proper nutrition. Proper balanced nutrition is a prerequisite for achieving success in fitness, because everything is interconnected and there should be harmony in everything.

We don’t pass it on, we don’t stay hungry. We eat small portions, but often. When your body feels hungry, it means it needs to be satisfied. If it is night, then you can eat some nuts or fresh fruits, vegetables, dried fruits, I think you understand that these are low-calorie foods.

What you need for training:

1. Comfortable clothing that does not restrict movement;
2. Comfortable sports shoes;
3. Fitness mat;
4. Dumbbells, hoop, fitball ball, jump rope, etc.;
5. Exercise machines for sports, if you are sure that you will actually use them, and not stand on the sidelines for furniture.

Reviews and results

Olga, 24 years old: dance aerobics for weight loss is a very beautiful sight, but I’m embarrassed to go to group classes. I study at home, I found lessons on YouTube. I liked the exercises, but I get tired quickly. I eat as usual and lost 1.5 kg in a month.

Svetlana, 20 years old: I found a 60-minute course on the Internet. For the first half hour I jumped, twirled my arms, tried to repeat what the instructor did on the screen. I was very exhausted. And as it turned out, this was just a warm-up. Next came leg exercises and exercises performed while lying down. Some exercises are quite difficult to repeat. I work out every other day. In 2 months of training I lost only 1 kg, but the feeling after training is simply excellent. I walk around energetic all day, but thanks to this I haven’t quit classes yet.

Maria, 25 years old: like most, she found dance aerobics classes on the Internet. I have no problems with excess weight, but there is sagging muscles due to sedentary work and a sedentary lifestyle. I set aside an hour for classes. I work out 4 times a week. I saw the first results within a month, and felt them within a week. During exercise, the lungs are well ventilated and the body receives more oxygen. After a month of training, my muscles tightened, and after 2 months I had no complaints about my body. I think this is exactly what I was missing.

Daria, 23 years old: I bought a CD with classes in some store just for fun. I decided to try it, I do it every day. The first weeks I simply did not have time to repeat the movements. At the beginning of the third week things started to work out. I can say that the training is aimed at saturating the organs with oxygen and improving heart function. Working out every day for 2 months, I lost 4 kilograms. But I haven’t complained about being overweight before.

Video lessons of aerobics for weight loss for beginners

Lesson #1

This video tutorial presents an intense aerobic workout for burning fat. The video is replete with simple basic elements - steps, swings, bends - performed at an accessible pace for beginners. At the end is an example of stretching.

httpv://www.youtube.com/watch?v=embed/kSfTD5755Qo?

Lesson #2

A good workout for those who have just recently taken up aerobics. The lesson begins with a warm-up, then introduces the basic steps of aerobics. The trainer explains the exercises step by step. The workout ends with stretching.

httpv://www.youtube.com/watch?v=embed/d5bznQLUUuc?

Lesson #3

This lesson provides an example of the preparatory stage before the main training. Movements have been selected for the main part of the lesson - various options for jumps, steps, abdominal exercises.

httpv://www.youtube.com/watch?v=embed/c_gX_rAr1Fw?

Lesson #4

Option for a video lesson using step aerobics. The main elements of this type of aerobics are clearly presented. As a bonus, it tells about the features of step platforms.

httpv://www.youtube.com/watch?v=embed/Rg7X_qb9eVA?

Lesson #5

Another option for step training. The training is conducted by an American fitness instructor. New, more complex elements and connections appear.

httpv://www.youtube.com/watch?v=embed/PDv3b-gD7Zo?

Effective exercises for weight loss

We will present the simplest exercises from dynamic gymnastics, which you can easily perform yourself at home, to your favorite music:

• Added steps

Stand straight, feet together, straight back. Step to the right with your right foot, then bring your left foot towards it. Repeat in the opposite direction. During steps, perform circular rotations with your hands, this will help you warm up quickly and well. The steps should be repeated for 4-5 minutes.

• Back lunges

Take a step back with your right foot and lower your knees to touch the floor. Return to the starting position. Repeat the movement for your left leg. Do the exercise 10-12 times on each leg.

• Jumping on toes

Place your feet shoulder-width apart. Start jumping quickly on your toes, maintaining distance between your feet. It is very important to keep a high pace, but the exercise itself is enough to perform for a minute.

• Running in place

You just need to run in place, but at the same time raising your legs as high as possible, bending them at the knees. For the first minute, keep the tempo high, then you can change it to medium. The exercise should be performed for 5-6 minutes.

Even if you perform these basic exercises every day, you can significantly speed up the process of losing weight. In addition, they can be supplemented with basic squats, push-ups and abdominal exercises, making the workout longer and more intense.

Note! The main thing is to keep the pace during the lesson and not disrupt the regularity of this event.

Types of aerobics

A huge number of types of aerobics are practiced, such as fitness, water aerobics, step aerobics, swimming, kickboxing, fitness walking, skating, cycling, etc.

Let's look at more general types:

Low-Intensity Aerobics for Beginners

A good choice for those people who cannot carry out too vigorous training for health reasons or are just starting.

Water aerobics

Water aerobic exercise in a home pool is a fun way to exercise during the hot summer. Maybe someone thinks that this type of fitness is limited to having fun splashing in the pool. But that's not true. There are a large number of exercises and accessories that put a significant load on the muscles. Health experts say water aerobics is good for people suffering from joint problems.

Step aerobics

Fitness using a step platform.

Dance aerobics

This type of aerobics combines physical education and dance movements to energetic music. This allows you to burn fat and strengthen muscles. Usually there are classes with less intense loads: during the dance, the feet do not leave the floor. This type of aerobic activity is slower and easier, suitable for overweight people.

Sports aerobics

Sports aerobics – combines aerobics and gymnastics. This sport provides an opportunity for teenagers and adults to compete in sports. At the same time, the risks of injury are minimal, and the pleasure and quality of the classes are high!

Choosing the direction of aerobics

There are quite a few varieties of aerobics, this helps beginners choose the most comfortable method of losing weight. Remember that if you exercise with pleasure and in a good mood, the extra pounds and centimeters will go away faster. Among the areas of aerobics there are:

• Dance. Such lessons are suitable for those who like to dance to music; doing them at home to your favorite music is a real pleasure. It is dance aerobics that helps increase flexibility and plasticity. A pleasant bonus of classes is that you develop a sense of rhythm and beautiful posture.
• Slide aerobics is a specially designed set of exercises that are combined with strength training. Perfect for those who want to noticeably lose weight in the waist and hips.
• Step aerobics is very popular due to its effectiveness. To perform exercises at home, you will definitely need to purchase a step platform. The advantage of doing this is the prevention of arthritis.
• Water aerobics at home, of course, cannot be done, since classes are usually held in swimming pools. This complex is the best option for pregnant women.

Why aerobics is a great solution for losing weight

Want to get rid of fat? There is an exit!

With aerobic exercise, weight is lost. Aerobic exercise is important for obese people: it creates a calorie deficit, that is, you lose more than you gain, due to which fat is burned. It is highly advisable to maintain proper nutrition: eat more vegetables, fruits, cereals and limit sweets, flour, and fried foods - then the benefits of aerobics will be more noticeable. Half an hour of running can burn about 300 calories.

Losing weight, burning calories, getting a flat stomach are some of the factors that come to mind when we want to exercise and stay healthy and beautiful. Nowadays, aerobics has come to the forefront as the best set of exercises that allow you to lose weight and keep your body fit and slim.

How to exercise correctly

If you approach fitness classes wisely, you will gain not only a good figure, but also good health, flexibility, mobility, vigor, coordination... It is important to do everything correctly, observing the principles of gradualness and systematicity. The result will come, the main thing is to try and believe in yourself

Where to start: fun starts

If you haven’t worked out before, it’s better to start in a club with an intelligent trainer who will show you how to do the exercises correctly, evaluate your physical data, help you choose the right exercise system and correct your mistakes. You can get tested (offered in many sports clubs). You need to consult your doctor, making sure that you have no contraindications for the chosen type of activity. You can take a membership to the club and try different types of lessons: this way you will understand what suits you, what generally suits your soul and body.

You should not immediately choose a heavy program. It’s better to start training with Pilates or bodyflex: the easiest exercise systems.

What to do

Fitness for beginners at home is good because you can do it in any clothes. The main thing is that you feel comfortable. A tracksuit, a T-shirt with shorts, leggings will do... The main thing is that the tracksuit fits you and does not interfere with your movement, absorbs moisture, and is made of breathable fabric. For gym classes, the best option would be leggings or sweatpants, a T-shirt and light sneakers.

How much to study

To get results, try to manage your time by doing at least three workouts a week. The duration depends on your goals. If you just need to improve your well-being, then a third of an hour is enough, and if you need fitness to lose weight, then the lesson should last at least 45 minutes: the fat burning process begins only after 40 minutes of intense training.

What not to expect from classes

Aerobics really has many benefits.
But there are also minor drawbacks. For example, exercise will not help you build muscles and get sculpted abs. During exercise of any direction, the muscles will not receive sufficient load in order to acquire the required volume. Therefore, if your goal is to gain muscle mass and get fit, go to the gym. You won't be able to lose weight by exercising while eating fast food and soda. Of course, the technique does not require you to follow strict diets, but to lose weight it is best to stick to proper nutrition

It is important to eat at least 4-5 times a day (three main meals and 1-2 snacks), and give up your favorite unhealthy foods (fatty, smoked, fried, sweet, flour). Replace cookies and candies - with sweet fruits and dried fruits, honey, sausage and sausages - with baked chicken breast, and the result of your exercises will be even more effective

If your goal is not losing weight, but staying in shape, and there are no extra pounds as such, you can leave your diet the same

It is very important to maintain water balance, drink at least two liters per day. During training, you can and should also drink clean, still water.

Another drawback is that by doing aerobics, you will not acquire the skills of a professional dancer. But at the same time, classes will help you improve your physical fitness and give you an excellent start in order to move on to professional dancing, if you wish.

Nutrition during aerobic exercise for weight loss

To lose weight quickly and evenly, you need not only to exercise regularly, but also to establish a diet. Food should be natural, tasty, varied and low-fat. You will have to give up fried, canned and sweet foods. It is not recommended to eat immediately before training, as it is necessary to give the body the opportunity to take energy from fat deposits, and not from the food just eaten. But you can’t do it while you’re hungry, as you might faint, because aerobics requires high endurance.

It is important! Meals should be fractional, at least 5 times a day. If you are suffering from severe hunger, you need to satisfy it with fresh vegetables, you cannot tolerate it.

The optimal time to eat is 1.5 hours before training; it should be carbohydrates, such as oatmeal, and fruit. After training, you should not eat immediately, because fat is burned for at least another 30 minutes after intense exercise. The best option would be to eat protein food an hour after class.

Fitness aerobics classes for weight loss burn fat very effectively and tighten your figure, as evidenced by reviews from people of different ages. To keep your body in good shape, two sessions a week are enough, but to lose a lot of weight, the number of workouts needs to be increased to 4-5. Exercising at home can save a lot of time, but dance aerobics with a trainer will be more productive.

Is it better to train in the morning or evening?

The best time to exercise depends on the individual, as well as other factors including lifestyle, work, family and your personal body clock. Each exercise mode has its own advantages and disadvantages. Remember that you need to exercise when you get satisfaction from it.

Morning

Are you a morning person or a night owl?

If you are a morning person, it is best to start in the morning. You will be able to devote more energy to sports, and thanks to this you will feel fresh and energetic. The body will produce endorphin (the hormone of happiness), and the workout will launch metabolism, and a good mood will accompany you all day.

It also makes it less likely that you'll forget or skip your workout during the day. One of the best things about morning aerobics is the feeling that you've already done at least one thing you planned to do and can spend the rest of the day doing even more enjoyable things. However, morning training also has its disadvantages.

Exercising early in the morning, whether on an empty stomach or after a light breakfast, can leave you feeling tired. The body has a lower temperature in the first half of the day, so make sure you warm up and stretch thoroughly before you begin to reduce the risk of injury during your workout.

Evening

You can really enjoy your evening exercise because it is probably the final duty of the day. Evening aerobics classes at home are very relaxing. You can exercise without worrying about what awaits you an hour later at work or school. If you go to the gym, there are usually fewer people heading to the gym in the evening, which gives you the opportunity to exercise in peace.

The disadvantage of evening exercise is that after a long hard day at work, you may not be able to complete the exercise 100%. Because your body will be restless after physical activity, you may have trouble sleeping, especially if you exercise late in the evening. And if your main goal is to lose weight, evening cardio is not as effective as morning cardio.

Aerobics for weight loss

Today there is not a single fitness club that does not have aerobics training in its program. This type of fitness for weight loss gained popularity in the mid-80s, but is in no hurry to slow down, helping people around the world fight excess weight to this day.

The main indisputable achievement of our century is that you can do aerobics without leaving home, because there are plenty of various educational video lessons on the Internet - feel free to choose according to your taste and color!

Scientists could not stand aside and in their research found that during regular aerobics exercises:

• oxygen enters our lungs faster and in greater quantities, this increases endurance to physical activity in general;
• the volume of the lungs increases, and more oxygen enters the blood, which is so necessary for the normal functioning of the body’s cells;
• promote weight loss in a short period of time;
• during exercise, the body produces calcium, which in turn is the main structural element of our bones;
• your immune system is strengthened and you are less susceptible to various diseases;
• you are not afraid of physical inactivity, atherosclerosis and other diseases of the cardiovascular system;
• the effects of stress are reduced;
• an active life position will prolong youth and beauty.

If you have made your choice in favor of aerobics and want to do it at home, then you should use a few simple rules:

• choose a comfortable place to study (it should be bright and free from unnecessary furniture);
• choose suitable clothes and shoes (they should be loose and not restrict movement);
• choose a suitable mat or mat for your exercises;
• if you want to motivate yourself and monitor your transformation, then you can conduct classes in front of a mirror;
• decide on a lesson and choose music.

To achieve the fastest possible results you need to:

• combine aerobics with diet;
• classes should be regular, performed every other day, their duration should be no less than 40-50 minutes;
• To maintain the effect, it is necessary for aerobics to become an integral part of your life.

Only comprehensive implementation of all the rules will help you achieve success.

If you have already prepared for classes and are in the “aerobic” mood, it’s time to familiarize yourself with the types of this fitness.

So, what types of aerobics will help you lose weight:

• Dance - makes it easy to lose weight in the lower body, give elasticity to the muscles of the legs and buttocks. Thanks to classes, you will become more flexible and flexible, and also learn to maintain correct posture.
• Step aerobics - when performing it, a special platform is used - step. Weight loss occurs by burning subcutaneous fat during intense cardio training. It is also a good preventive measure against arthritis and osteoporosis. Sometimes used as a rehabilitation technique for people with joint injuries.
• Water or aqua aerobics - classes take place in the pool, helps to lose weight in the most problematic female areas - remove the belly, restore the waist, and also acquire elastic buttocks. Particularly relevant for pregnant women.
• Slide aerobics is a basic complex that is ready to help you get rid of extra pounds in the legs and waist.

We have prepared several videos for you with lessons on aerobics for weight loss, and also provided them with expert reviews. Fitness instructor Valentina Stoyanova, who has been teaching various areas of fitness for several years, agreed to comment on the lessons.

Maximum results in a short time

You can do exercises both in gyms and special studios, and at home. Equipment needed for the activity will be a mat, fun music, loose clothing and video tutorials. To get quick results, combine sports with diet and proper diet. You can also add dance aerobics and gymnastics here, this will improve the plasticity of the body and add flexibility.

A correctly chosen breathing technique will help you achieve the maximum effect, because the dynamics process depends on the flow of oxygen to the muscles. At first, it is advisable to choose the minimum type of load on the muscles and body, and after a few weeks of training, increase the number of exercises. Nutritionists do not recommend engaging in this exercise technique for those people who have problems with the cardiovascular system, shortness of breath and arrhythmia.

Typically, one lesson takes from 40 to 55 minutes without breaks. If these are introductory workouts, then the time can be halved so that the body quickly gets used to certain types of loads.

A prerequisite for classes is dynamic music and light clothing that does not hinder movement. Thanks to dance aerobics lessons, you can develop a beautiful and slender figure and get rid of problem areas on the body.

What aerobics classes cannot provide:

• Pump up muscles. During aerobic exercise, the muscles do not receive enough load to gain volume.
• Figure modeling. To build a dancer's figure, you need special exercises in the gym.
• Losing weight without food control. It is not necessary to go on a diet, but you need to estimate the approximate number of calories you consume. After all, exercise burns a certain amount of calories, and if you overeat too much, there will be no positive effect.
• Preparing for stage performances. Aerobics classes do not imply mastering professional dancing skills. They can help improve your overall fitness, making it easier to transition to dance classes.

Dance aerobics

Focusing on personal musical preferences, you can choose any type of training, and it is important to take into account the intensity of the training to obtain the desired effect and protect the body:

• Bellydance. An amazing belly dance with plastic elements, which helps to restore a beautiful figure and become the owner of a springy, mesmerizing gait;
• Strip of plastic. Bright and unusual activities help to increase the level of your own sexuality, improve your posture and acquire extraordinary stretching;
• Hip-hop. Provides maximum energy consumption in a minimum period of time and makes it possible to quickly acquire ideal body shapes.

Exciting and interesting dance aerobics for weight loss is used quite often, because it belongs to the health-improving areas of fitness.

What is fitness and why is it needed? Types of fitness

Fitness is a health-improving set of training of various types (aerobics, callanetics, Pilates, fitball, etc.), the purpose of which is to improve the health of the body, get rid of excess weight to acquire more graceful body shapes, giving the most positive results in combination with proper nutrition.

httpv://www.youtube.com/watch?v=embed/aQ0TGDt1oec

Fitness increases the physical endurance of the body, strengthens the heart, spine, and muscle corset; helps you lose excess weight, and certainly improves your mood.

Types of fitness:

The topic of fitness is very common; we constantly hear new directions in this sport. Therefore, we will not go into the weeds and consider some of the main types of fitness:

1. Aerobics is the most common type of fitness, aimed at improving the quality of the body's cardiovascular system, improving the respiratory system, where exercises are performed to rhythmic music. Aerobics effectively strengthens all the muscles of the body and maximally saturates the body with oxygen due to continuous movements during training.
2. Bodyflex is an exercise program that includes breathing exercises and stretching.
3. Callanetics is a type of fitness, certainly aimed at weight loss, by stretching all muscles, including deep muscles, which are not involved in all types of fitness. Callanetics accelerates metabolism in the body and provides all muscles with oxygen. By the way, this type of fitness borrowed many exercises from yoga, making certain changes to them.
4. Taibo is an exercise program using movements from martial arts and martial arts, including steps from aerobics.
5. Pilates is a great form of fitness for beginners. Has no contraindications. Thanks to Pilates, flexibility and endurance develop. Pilates perfectly strengthens the muscles and internal organs of a person.
6. Fitball is a type of fitness based on the use of large balls for aerobics. Thanks to the fitball, you will strengthen the muscles of your abs, back and buttocks, you will have excellent posture and develop flexibility.
7. Stretching is a fitness trend focused on stretching all muscles and ligaments, which certainly improves the flexibility of your body.

Benefits of Home Fitness for Effective Weight Loss

• Consistency in practice is the main key to success. You don’t miss them when you can’t fit in with the work of the club, but you decide when to study.
• Rational nutrition is no less important issue when doing fitness exercises for weight loss. When planning your workout time yourself, you take into account your diet, the intervals “before” and “after,” which will prevent you from eating fast food or snacking on cake.
• Saving money not donated to the sports club will replenish your piggy bank.
• Saving time while doing fitness exercises to lose weight at home will turn you into a freer person.
• No health contraindications. Fitness programs are usually composed of simple exercises designed for average physical abilities.
• Very suitable for young mothers looking after children.
• Pleasant workouts in the comfort of home relieve depression and improve your mood.
• The results obtained have a long-lasting and lasting effect.

Think about what is your priority at the moment. If the scales tip towards the benefits of home training, remember a few simple rules for doing it.

Types of fitness classes for weight loss

The broad interpretation of the concept of fitness has led to its equally diverse types. These include fitness roller skating, Nordic walking with specially designed poles, and even belly dancing. Fitness yoga, as you might guess, is the integration of ancient exercises into a modern lifestyle.

Fitbox is a combination of Thai boxing and aerobics, similar to punching a punching bag to music.

We recommend paying attention to online fitness classes that can be easily done at home for confident weight loss and with pleasant music, which do not require complex exercise equipment or professional trainers present in person.

Aerobics is one of the most common types of fitness, which also has several options. Step aerobics has proven itself well for the prevention and treatment of arthritis and osteoporosis. To practice it, you need a platform that resembles part of a ladder, along the steps of which you will walk and jump in different directions.

Water aerobics involves performing exercises in water accompanied by music. If you have a swimming pool, then you are lucky, receiving an even load on all types of muscles.

Pilates. An exercise system that combined elements of yoga, gymnastics and stretching.

Pump aerobics invites you to lift a barbell and have fun performing presses, bends, and squats to the music. The torso and legs will definitely “match”.

Zumba aerobics is most similar to dancing. It improves coordination of movements, posture, stimulates the functioning of the cardiovascular and respiratory systems.

A new type of bosu fitness is similar to step aerobics, named after the bosu balance simulator, which resembles half a ball. While performing various “steps” on it, you also have to maintain balance, which increases the load on all muscle groups.

Another type - slide fitness involves the presence of a slide board. Exercises on it imitate a speed skater and are aimed at developing the muscles of the lower body and overall endurance. Exercises are especially good at helping you get rid of extra pounds in the hip area.

For 20 years now, the CrossFit set of fitness exercises, developed by American gymnast Greg Glassman, has not lost popularity. High-intensity training includes elements of weightlifting and athletics, kettlebell lifting, and gymnastics. They will tighten the muscles and give the body the correct shape.

Callanetics is a type of fitness based on yoga asanas, physical activity and muscle stretching exercises. Promotes overall strengthening of the body.

Stretching is a set of exercises aimed at increasing the elasticity of muscle tissue and relieving tension. It is not exhausting and is suitable for those who are not yet ready for active exercise.

Step aerobics

Step aerobics is a system of cardio training where exercises are performed using a step platform (a hill of the desired height).

During the development of fitness, the world learned about this direction thanks to trainer Jean Miller. After injuring her knee, the doctor prescribed classes for her. Jean had to step on a box, so she worked on her knee joint.

Having fully recovered, Miller decided to create a completely new training system using elevation. Doing step aerobics at home is quite possible, the main thing is to find the right height or just buy a step platform.

It helps to get rid of more than 500 calories in 1 hour, get into shape, improve the condition of the heart and blood vessels, and also avoid arthritis and osteoporosis.

This type of aerobics affects the entire body, especially strengthening the legs, buttocks and abdominal muscles. Thus, you can forget about problem areas by exercising regularly.

Advantages and disadvantages of fitness training at home

How to do fitness yourself, look at the photo below:

Benefits of working out at home

• training can be carried out in any place convenient for you; • no need to spend time and money on travel to the gym; • you don’t have to buy expensive sportswear; it’s enough to feel comfortable exercising in it; • no need to adjust to the work schedule of fitness centers by taking time off from work; • you can study at any time and for as long as you need.

Disadvantages of home fitness training

• beginners need enormous willpower; • a spacious room is required; • loved ones may be distracting at home; • it is inconvenient to study in an apartment if there are neighbors on the floor below; • have to buy sports equipment.

How to organize a workout for a beginner

To protect yourself from injury, you should find a space in the room that is not cluttered with furniture and other interior items. In the warm season, if we are talking about private housing construction, you can do it outside. In this case, the floor, asphalt or ground should not be slippery. Be sure to have a small and soft mat at home with which you go to fitness. What a beginner needs for classes, look at the photo below:

You also need to stock up on a laptop so that you can easily move it from place to place, and good clips

The distance from you to the screen is also very important; the ideal is from 1 to 2 meters. If you stand closer, you will not be able to perform all the exercises normally, and then you will not be able to see what is shown on the video

The video itself should be selected with text accompaniment and without music, this will make it easier to understand what it says to do. Those who want to lose weight without going to the gym cannot do without comfortable clothes. For this, girls can choose a sports top and shorts with an elastic band. A set of leggings and a T-shirt will be no less practical.

Train yourself to regularly do exercises to lose weight at home - and soon you will realize that you are ready for full-fledged fitness training at home!

Men will be comfortable in a T-shirt and pants

For comfort, it is important that they are made of breathable fabrics, cotton or linen. To do fitness at home, you may also need the following sports equipment: • jump rope; • hoop; • rod; • dumbbells; • expander; • fitball