Hello, dear sports fans and connoisseurs of their own health. Today, I suggest that you do not go to the gym and load yourself with strength training. I suggest it is better to go outside and saturate your body with oxygen. And aerobic exercises at home, which we will do today, will help us with this. Do you know what the word “aerobic” actually means? Absorbing air. Accordingly, aerobic exercises have a corresponding, obvious, healing effect for the body: improving the functioning of the heart and lungs, stabilizing blood pressure, accelerating metabolic processes, strengthening immunity, and much, much more, up to a higher level of self-esteem and stress resistance. A lot, right?

One of the many varieties of such training is the already well-known cardio, the aerobic load of which is also obvious and has been discussed by us more than once. Therefore, we already know a priori that, perhaps, few other types of training are so effective for burning fat, for strengthening the whole body and endurance. If someone for some reason missed these classes of ours, he can learn them by reading articles on cardio training and training with a rope on his own. But what you still don’t know is that almost any exercise, even strength, which lasts more than 12 seconds, in fact, can be considered aerobic, because after this period of time, oxygen is actively included in the process of obtaining energy. Therefore, by adding some additional load, that is, by combining aerobic training and strength exercises, you can achieve significantly greater results. I suggest that you, in order not to repeat yourself, consider what other types of aerobic trainings there are and, as a result, conduct classes for men and women. Useful information Rhythmic dances, both solo and in pairs, swimming, cycling, running, walking – all this fits the topic of our today’s meeting. Similarly, an exercise bike, treadmill, stepper, ellipsoid, and others qualify as cardio equipment. The convenience of their operation lies in the fact that with the help of a variety of training programs sewn into them, aerobic activity can be adjusted strictly to your requirements with just the touch of a button. Therefore, if there is such a material and spatial opportunity – I recommend getting home exercise equipment.

Decide on your goal from performing aerobic training – the frequency of classes and the intensity of the exercise depend on this. If you decide to engage in them exclusively for recreational purposes, to keep the body in good shape, it is enough to conduct classes from 1 to 3 times a week – no more. If for weight loss, for burning fat, then from 3 to 5 times. If, on the contrary, to gain muscle mass, then 1-2 times a week, in the intervals between days spent in the gym, is enough. Just like doing cardio, you need to watch your breathing and heart rate. Contraindications are also similar: heart patients, hypertensive patients and asthmatics should not opt ​​for physical exertion of this kind. All the rest, please. For Women The best leg exercises that burn fat are rightfully considered cardio, that is, again, aerobic training. For women seeking to make their legs a little slimmer, you just can’t imagine better. I offer you the following complex in order to achieve what you want as soon as possible: As always, start with a light warm-up. In principle, I always recommend cardio as the best option for warming up muscles. However, do some torso side to side, some leg swings and squats; Take a jump rope and do a hundred jumps; Pull in the tummy and sit down like this 50 times, making sure that the back is even; Lean with one hand on the wall and swing your legs forward / backward and to the sides, 25 times for each leg; Let’s repeat jumping rope – another hundred; How to lunge, you know. Do 25 times; Let’s repeat the swings in the same amount as the first time; Again 100 rope jumps; We finish the lesson with twisting on the press – do 50 times. For beginners, this might be a little too much. But you still try – no one says that losing weight is easy. Turn on rhythmic, positive music, think about the beautiful, and I’m sure you can handle it. If it’s still hard, then do fewer repetitions – everything is simple.

Such training not only helps to lose weight of the whole body, and legs in particular, but has an extremely beneficial effect on the back, on the press. Twisting can be diversified by turning the body – this is how you strengthen the lower spine and, of course, the oblique muscles of the abdomen, and hence the waist. In general, by the way, there are so many options for twisting that, by performing them, you will definitely never get bored and you will not get bored with one exercise. If you purposefully want to focus on the spine and back muscles, I recommend practicing reverse twists. For men Considering that men strive not for slender legs, but for pumped ones, I recommend making aerobic exercises for the legs heavier, using additional weight for this. For beginners, this option will most likely not be suitable, so start with the same thing, only without additional load. Although, a beginner is different.

The best exercise for the legs in general, whatever one may say, will be squats, which, in principle, are both strength training and aerobic at the same time. So squat, squat, squat. It will also be useful to stretch the muscles of the legs with swings. Depending on the intensity, they can also significantly enrich our body with oxygen. Watching the posture when squatting, you also work on the back. If you need it purposefully in this direction, then I will recommend you various kinds of twists: straight, reverse, lateral – in general, whichever you like. Again, the extra load will help strengthen both the back and its muscles. There are countless varieties of aerobic training. You see that, in principle, depending on the intensity of the exercise, almost any workout can be made aerobic. Exceptionally strength training is considered to be anaerobic, that is, using the body’s resources as an energy source without the participation of oxygen. Run, jump rope, swim and dance, regardless of age, whether you are bodybuilding in the gym or just want to keep fit – in both cases, you will not find better cardio, that is, aerobic exercises. See you soon.