Aerobics, the word is still popular, and aerobic training is definitely recommended to be included in the sports program if you want to lose weight or just improve your physical condition. But what is aerobic training and what it is eaten with, and most importantly, what is eaten after it, we will figure it out together.
Why is aerobic training necessary?
Well, first of all, aerobic training is an activity during which the muscles require more oxygen, and, consequently, the cardiovascular system works more intensively. And therefore, with regular loads of this kind, the work of the heart improves significantly, and appearance will also only benefit from these activities. Even if there is any chronic disease, this does not mean at all that you can forget about aerobics, you can always choose the type and intensity of the load that is right for you. True, if you have health problems, or if you have not previously been involved in any sports, you will need to talk to your doctor. He will be able to give you recommendations on how best to compose your aerobic training program.
Aerobic training program
When compiling an aerobic training program, you need to decide on three main points:
how many classes per week you are going to conduct;
How much time are you willing to devote to each activity?
What load do you want to give your body.
At the same time, keep in mind that if the load is average, then you need to do it 5 times a week for at least half an hour. If you are planning the maximum load, then classes 3 times a week for 20 minutes or more will be optimal for you. Moderate-intensity activities include walking, dancing, cycling on a flat road, and swimming. And high-intensity activities will give you: jogging, biking uphill, dance aerobics, long-distance swimming, climbing uphill with a load of 12 kg or moving a load of 20 kg on flat terrain. When exercising, consider the maximum heart rate allowed for your age. It can be calculated using the formula: 226 minus your age. This is the maximum heart rate that you can have during a workout, but you need to strive for a different value. We are interested in the so-called target heart rate at which training brings the greatest benefit. body. The upper limit of the target heart rate is 75% of the maximum. And remember that you need to enter and exit the workout gradually, that is, do not forget about the warm-up at the beginning and end of the aerobic workout. If you forget to warm up at the beginning of your workout, you can get sprains and more serious injuries, but if you neglect the warm-up at the end of your workout, you can get dizzy and even faint. And of course, you should not forget about proper nutrition before and after aerobic training.
Nutrition before and after training
Everyone understands that you need to train at least an hour and a half after eating. But what about after a workout, especially if you want to lose weight? Immediately reward the body with something tasty is not worth it. Nutrition after aerobic training No, the stomach will certainly thank you, but in this case you will receive energy from the food you just received, and the fat where it was lying will remain there. But not eating at all is also impossible, a starved body will begin to destroy not only fat, but also protein, and these are our muscles. So you still need to eat, but about an hour and a half after training and only food rich in proteins, the content of fats and carbohydrates in it should be minimal. Or you can drink a protein shake and have a vegetable salad 20 minutes after class. And 2 hours after a snack, you can include food rich in carbohydrates in your menu. And in addition to proper nutrition after an aerobic workout, do not forget about drinking during it. This can and should be done, so when going to aerobics, take water or juices with you.
Often, for harmonious development, it is advised to combine aerobic and strength training, as well as endurance training, the so-called anaerobic. But if you are in the gym for the first time, then for now you should not puzzle the body with anything other than aerobic exercise.