Many specialists in the field of physical education note the presence of a healing effect when using aerobic exercises in classes by people of different ages, levels of physical fitness and health status. Aerobic exercises are a universal remedy in the prevention of various diseases, including age-related ones.

Studies show that during aerobic exercise, the body is healed. In people who regularly engage in recreational aerobics, there is an increase in aerobic performance and endurance. These positive changes include improvements in lung capacity, blood volume and hemoglobin levels, and stroke and cardiac output. Aerobic training leads to an increase in fibrinolytic activity of the blood, which ensures the dissolution of blood clots. The permeability of the walls of blood vessels for oxygen, nutrients, and metabolic products increases. All this creates more favorable conditions for the flow of metabolic processes in tissues. The size of the heart, especially the left ventricle, increases, and the strength of the heart muscle increases. Aerobic work has a positive effect on the immune system, improves adaptive capabilities, thereby increasing the body's resistance to colds, infectious and other diseases. As a result of aerobics, the musculoskeletal system is strengthened. At the same time, the tasks of strengthening muscles, increasing their elasticity and endurance, and improving mobility in the joints are being solved. And this is the basis of good health, high efficiency and, consequently, excellent mood and optimistic attitude, which, together with the absence of diseases and ailments, create a feeling of health.

1. General characteristics of aerobic exercises. Describe the main groups of movements that are used in aerobics

The term "aerobics" was first introduced in 1960 by one of the most popular and well-known specialists in recreational gymnastics, Kenneth Cooper, who gave the title "Aerobics" to his book, which combined his research and experience. Its origin comes from the word "aerobic", that is, going with the participation of oxygen, which has a physiological basis. In his work, he proceeded from a simple assumption: the most effective are exercises that cover the largest number of muscle groups, continue for a sufficient time and are based on aerobic processes.

K. Cooper proposed a spectacled, strictly dosed system of physical exercises that have an aerobic nature of energy supply (running, swimming, rowing, skiing and cycling). The author proposed a clear and logically constructed self-assessment system using tables that allow you to accurately assess your physical condition and the progress that regular physical exercises bring to him. K. Cooper's "age" tables make aerobics accessible to almost all contingents of the population. It is the aerobic nature of physical exercises that gives them a special health value.

At first, K. Cooper in his system of health-improving classes offered only cyclic sports, but soon he expanded the range of means used and, along with others, included gymnastic aerobics in it.

Aerobics according to K. Cooper is the systematic use of long-term, moderate-intensity physical exercises to improve health. When working in an aerobic mode, energy processes occur in the body based on the use of oxygen, i.e. physical exercises that work on a large muscle group (about 2/3 of the muscle mass of the body) and are long (15-40 minutes without a break or more), but most importantly, they are provided with energy due to aerobic processes. Therefore, optimal intensity of muscle work is needed. aerobic power indicators are representatives of cyclic sports - skiers, runners, cyclists. In athletes of acyclic types (gymnastics, weightlifting, throwing), the value of the IPC does not exceed that of untrained men - 45 and 42 ml / kg. Increasing aerobic capacity and overall endurance (MNY is the most important property of all cyclic exercises. Therefore, they are called aerobic, or simply aerobics (according to Cooper).

Aerobics is a system of physical exercises, the energy supply of which is carried out through the use of oxygen. Aerobic exercises include only those cyclic exercises in which at least 2/3 of the muscle mass of the body is involved. To achieve a positive effect, the duration of aerobic exercise should be at least 20--30 minutes, and the intensity should not exceed the level of ANOT. It is for cyclic exercises aimed at the development of general endurance that the most important morphological and functional changes in the circulatory and respiratory systems are characteristic: an increase in the contractile and “pumping” functions of the heart, an improvement in the utilization of oxygen by the myocardium, etc. Differences in certain types of cyclic exercises associated with the peculiarities of the structure of the motor act and the technique of its implementation, are not of fundamental importance for achieving a preventive and healing effect.

Aerobic training is a type of physical activity in which work takes place under conditions of normal oxygen supply to the working muscles. The main characteristics of aerobics are low/moderate work intensity (below anaerobic threshold) and relatively high work duration. The purpose of aerobic training is to increase muscle endurance and / or burn fat reserves in the body. Prolonged work of moderate intensity (running, biking, rowing) triggers the aerobic oxidation pathway, which, for all its debilitating monotony, is the shortest in burning fat on the sides. The simplest and most affordable way of aerobic exercise is regular walking. It improves blood circulation, stimulates the heart.

Typical aerobic exercises include running, walking, cycling, jumping rope, swimming, skiing, etc. Positive changes in the body were also found during normal stair walking performed with a certain intensity. The main proof of the effectiveness of aerobic exercises in terms of health promotion is the morphofunctional restructuring in the body, due to the specific influence of regular aerobic cyclic exercises. Such a restructuring, which underlies the improvement of adaptation, is noted at all levels of the body from the cellular (tissue) to the whole organism. Aerobic exercise can serve as a means of preventing and treating diseases. The specific result of aerobic training, in contrast to strength and speed training, is an increase in the number and size of mitochondria - the main "energy stations" of the body, an increase in the activity of enzymes, resulting in an increase in the ability to use oxygen in oxidative processes and oxidize fats in large quantities. It is aerobic exercise that increases the body's ability to mobilize fat as an energy source, so fat stores decrease. Aerobic training has a positive effect on the normalization of body weight.

The main groups of movements that are used in aerobics.

Among specialists working in the field of recreational aerobics, there is no consensus on the number of basic (basic) steps that form the basis of recreational activities. Some number from 2 to 4, others from 6 or more.

Therefore, we took as a basis the 7 basic steps identified in sports aerobics as the most frequently used and specific to aerobics. These include:

1. KNEE LIFT (Knee lift, Knee up). From the starting position, standing on one leg (straight), the other leg, bending, lift forward above the horizontal (any angle in the knee joint is allowed), the toe is pulled. The trunk should be kept in a vertical position. Rotation of the pelvis accompanying the movement of the lifted leg is not allowed. When lifting the knee, any movement option can be used (standing still, moving in any direction, turning, walking, running, jumping).

2. MAX (kick) is performed in a standing position on one leg. The straight swing leg rises exactly forward, a slight “reverse” position of the foot is allowed, but without the rotation of the pelvis accompanying the swing. The amplitude of the swing is determined by the level of preparedness of the student, “whip-like” movement and uncontrolled lowering of the leg after the swing (fall) are not allowed. The minimum amplitude in sports aerobics can be considered a swing above the horizontal level, but for the health-improving direction of aerobics, a swing amplitude of no more than 90 ° is recommended. It is allowed to use any combination of leg swing with movements on the spot, steps, running, jumps. A different plane of movement is also possible - swing forward, forward - to the side (diagonally) or to the side. If the swing is combined with a jump, then when landing, you should definitely lower yourself on the entire foot, avoid ballistic landings and loss balance. Low kick - a kind of leg swing.

Performed on 2 accounts. 1 - bending the knee, raise the right leg forward - down (the swing can be performed in any direction - forward, diagonally, backward). At the moment of extension in the knee joint of the right leg, make a swing with the lower leg. 2 - return to the starting position.

3. JUMPING LEGS AWAY - LEGS TOGETHER (Jumping jack, Hampelmann) is performed from the starting position of the legs together (heels together, toes slightly apart - the width of the foot). The movement has two main parts. The first is to push off with both legs, jump up low and then take the semi-squat position of the legs apart (feet slightly turned outward or parallel), when landing, lower on the entire foot. The distance between the feet is equal to the width of the shoulders, the weight of the body is evenly distributed on both legs, the direction of the knees and feet should be the same. During this movement, the projection of the knees should not go beyond the support of the feet, the angle in the knee joints should be more than 90 °. The second part of the movement is to connect the legs with a small jump and return to the starting position. When performing this movement, body movements (tilts, turns) are not allowed.

4. LUNGE

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