Many people associate aerobics with graceful dance movements. And to combine it with strength training, including hard work with dumbbells, a barbell, seemed impossible until recently.

But it turned out that it is not only possible, but also expedient. This is confirmed by recent studies by sports physicians, who have proven the amazing effect on the body fat of the human body of a combination of such “incompatible” loads. The rate of weight loss is accelerated by 2-3 times.

Aerobic and anaerobic training in this symbiosis can perform functions that are very useful for those involved in strength training. This is a strengthening of the cardiovascular system, “warming up” the muscles before exercise, increasing their endurance. Especially useful is aerobic training after strength training, when it is necessary to restore the pulse, “calm down” the loaded muscles.

Aerobic exercise today includes more than just dancing and running. These are classes on an exercise bike, rowing, rhythmic gymnastics, with a jump rope, a real bicycle. Scientists called them a cyclic load, performed with a pulse increased from the maximum by 60% … 70% and in a certain period of time. The latter is limited to half the intensity of the IPC.

The indicator of the IPC is individual, it characterizes how much oxygen the body can consume in order to perform a certain exercise. Naturally, it indirectly indicates the power of physical activity.

In practice, aerobic training at home is considered correct and effective if within 1 hour, performing simple exercises with a large number of repetitions, the practitioner has an optimal and constant heart rate.

Optimal heart rate
The work of the heart during aerobics is characterized by heart rate (heart rate) in a certain period of time. Its optimal indicator depends on the age of the student. And it is necessary to select the allowable maximum load.

To calculate it, first determine the “training zone” – the maximum allowable (HRmax) value of the pulse for a person. It is obtained by subtracting from the number 220 the biological age of the student. For example, for a 30-year-old person, HRmax = 190 (220-30).
Next, the resulting number is multiplied by the coefficients 0.6 and 0.7. Two heart rate values ​​are obtained: 114 (190 X 0.6) and 130 (190 X 0.7). From the calculations, the optimal heart rate for aerobics will be the one that is in the range of 114 … 130 beats per minute.

Naturally, the younger the person, the higher the interval values. For a 20-year-old student, it is 120 … 140 heartbeats per minute, for a 30-year-old 114 … 130, for a 40-year-old 108 … 126, for a 50-year-old 102 … 119, for a 60-year-old 96 … 112, for 70 – summer 90 … 105.

“Remove” excess weight with the help of aerobics
Really, aerobic training for weight loss is effective only when it is done for at least half an hour daily. Less prolonged exercises do not bring results, since the breakdown of fat in the body begins to occur only after 20 … 30 minutes of active exercise.

Physiological processes in the body during aerobics

It is known that fats and carbohydrates are the main suppliers of energy to the human body. Carbohydrates are easily broken down, so they are “used up” to maintain strength in the first 20 … 30 minutes of active exercise.
By the end of the period, the amount of insulin and glycogen in the body is reduced to a minimum. And this is what “turns on” fats, which, after half an hour of exercise, become almost the only source of energy for the muscles of the body. And being spent, they lead to a decrease in the total weight of the student.

There are lipotropic drugs, the use of which during aerobic training at home helps to reduce the time it takes for the fats to be “into work”. However, they themselves practically do not solve the problem of excess weight. And they can be used in a complex way, as an additive to a set of exercises, while contributing to some acceleration of the process of removing fats from the body.

The World Health Organization (WHO) does not recommend getting carried away with too much weight loss. The most optimal is 3 kg per month. Do not despair, because this is not just weight loss, but fat. And it is guaranteed, which should please the student.

Greater weight loss occurs more often due to the loss of energy reserves that are stored in the muscles of the body and internal organs. And this, together with weight loss, leads to a weakening of the body, the appearance of reasons for unhealthy sensations.

The process of “leaving” fat from the body during aerobic exercise is intense in the first month of training. Then it stabilizes and the rate of weight loss slows down. It’s normal a process that indicates that a person reaches their optimal weight. At this time, it is worth watching more not for the rate of weight loss, but for the acquisition of normal outlines. What is more significant and delivers a lot of pleasant sensations.

Aerobic strength training
Power loads should be added to aerobic gradually. They can be performed by visiting the gym, at home, for example, with dumbbells. You can start by playing with heavy weights before aerobics. Scientists from Japan have proven that 20 minutes of such exercises helps to burn 10% more fat. The intensity level of strength exercises should be low, with low weights, with a large number of repetitions.

The main thing in strength exercises during aerobics is the possibility of shaping a figure. Aerobic exercises themselves can only help in reducing body fat. Working with metal helps to keep weight easier in the future, strengthens the spine, eliminates the appearance of hernias in it, and has a beneficial effect on the abdominal cavity.

Aerobic training for fat burning
General weight loss, excess fat loss are the main reasons that make people engage in physical exercise, in particular aerobics. At the same time, the cardiovascular system is strengthened, the working capacity and endurance of the body increase, and the mental state improves.

If you decide to lose fat from your figure, you need to force yourself to exercise 3 times a week. Minimum (without 10-minute warm-up) 20 minutes. Such exercises allow you to reduce weight by 1.5 kg in 3 months. At the same time, guaranteed fat loss is 2 kg. That is, you, in addition to the main task, strengthen your muscles, which will increase by 0.5 kg.

The best aerobic exercise for weight loss:

cardio workouts – programs adapted for burning fat;
brisk walking, accelerating metabolism and the process of splitting fats;
running, which acts like walking, but additionally loads the spine, joints;
swimming – strengthens the spinal muscles, corrects posture, additionally loads the shoulder girdle; is the most harmonious type of conditionally aerobic load;
active games (football, volleyball, basketball), roller skates, bicycle; the main thing here is the duration of the loads;
strength exercises: they help maintain muscle mass, make the figure toned, embossed.