This type of aerobics has long and firmly gained popularity among our compatriots. Power aerobics is an intense set of exercises that affect the cardiovascular, nervous and muscular systems. In a strictly scientific sense, most programs are closer to fitness, since the effect of weight loss and body shaping is not inferior in importance to the “general health” one. It is the fat burning and tonic effect that attracts women who want to burn calories and lose weight harmoniously.
Traditional aerobics, which is based on stepping technique and various dance movements, has only an indirect relation to strength training. The accelerated pace and intensity of the lesson, combined with weights, is a classic power aerobics. Many exercises are usually based on your own body weight: folding, push-ups, etc. Weights in modern gyms are the most creative and bizarre as the fitness market is booming, but classic dumbbells (2-3-5-10kg), bodybars (2-5kg) and aerobic pumps (10-20-30 kg) are always present.
A typical power-type aerobics session is somewhat similar to a traditional one, and looks something like this: 10 min. warm-ups, development of legs and buttocks, load on the arms, study of the shoulder girdle, load on the back, and then exercises on the press. This classic scheme can vary for a variety of workouts or have accents on any element, but in general terms it looks like that.
How many calories are burned during aerobics
Power aerobics classes in a good club with a qualified coach solve two interrelated problems at once. The first is the tidying up of muscle tissue in all areas of the body, especially in those that are not involved in everyday life. The second is the burning of subcutaneous fat and “outlining” the contours of the figure. Moreover, many women are more interested in the second aspect of power aerobics – but in vain. Starting from the “second transitional” age, after 25, a person begins to steadily lose muscle tissue. There is nothing “sensational” in this process, this is how the body works, and most age-related problems with appearance are simply programmed. Orange peel cellulite or “saggy” forearms are only cosmetic manifestations – as a rule, the problem is much broader, and includes general friability and “untonedness” of the body.
It is for the restoration of “young” muscle mass that power aerobics is primarily responsible. This is the basis of health and vitality, and weight loss is just a side, albeit pleasant, result. Strong muscles developed in sufficient (organic) volume consume a lot of energy, so the “fat problems” are solved by themselves.
Burning calories while exercising is a special topic. Many strength aerobics trainers like to operate with a symbolic figure – 1 hour of training is equal to 500 kcal. There is some exaggeration in it, since with a normal “average” training, approximately 300-350 kcal is spent. To reach the threshold of 500 points, you need to be a well-trained athlete.
The intensity and duration of exercise also affects the number of calories burned, since overcoming a certain barrier (the so-called “second wind”) brings especially good results. But for this you need to be in very good shape. The first tangible results from power aerobics can be expected in a month. Let, as a rule, they are subjective and are rather psychological in nature. After three months, the fruits of training will be visible to outsiders. The generally accepted time “threshold” when it is necessary to sum up the results and decide on the continuation of classes is a period of six months.
Warning
The fashion for power aerobics is consistently high, many women are “involved in the process” with the desire to achieve good results in the shortest possible way. But still, this type of training has a number of contraindications. First of all, there is a risk of injury, which lies in wait for an unprepared or insufficiently warmed up body of an athlete. Sprains of the calf and thigh muscles, back strains are common, and even spinal injuries occur. Therefore, power aerobics is contraindicated for women who have a “difficult relationship” with the back and joints.
Also, this type of training is not recommended for those suffering from varicose veins, pressure and blood circulation disorders. Competent experts in power aerobics do not allow people who have no training to take part in classes, so before starting training, you should tidy up another sport, for example, a traditional aerobics course.
Programs and techniques in the power aerobics
Body Sculpt is a workout that is gaining popularity, the point of which is to maximize the use of equipment, aimed at evenly working out all the muscles of the body. In terms of intensity, this technique is usually in the middle segment, therefore it suits the widest possible range of practitioners.
ABT is a set of exercises aimed at working with problems of the lower body – buttocks, abs, leg muscles. The main element in it are platforms for steps and an emphasis on stretching. Especially popular among women of the “senior” category, it takes place at a relatively low pace, with sparing breaks for stretching.
Power Ball is an exercise with a special large ball. Suitable for beginners, corrects posture problems well, works out the whole body. The intensity can be different, depending on the preparation.
Upper Body is a set of strength exercises, the purpose of which is to build the muscles of the shoulder girdle and chest. Also, considerable emphasis is placed on the swing of the press. This type of aerobics is often done by men.
Magic Power – specific exercises that work with the hips (especially with the inner surface), abs, feet and buttocks. They are based not only on power, but also on static load, therefore they are very effective, although somewhat uncomfortable at first.
ABS is a popular and versatile complex for “advanced” athletes with a sufficient level of training. Exercises alternate according to the principle: aerobic actions, strength, and then stretching. Typically, training takes place at a fairly intense pace and lasts up to two hours.
Core Training – not very common, but very effective technique based on maintaining balance on the bark (special board). Such workouts work with deep layers of muscle tissue, perfectly develop posture and coordination.
Core Barbell is a complex of high-intensity exercises that actively works out all the main muscle groups and additionally loads the smallest muscles. A variety of weight-bearing equipment is used, often barbells and dumbbells.
Naturally, the modern development of aerobics is not limited to this list of techniques and techniques. Whichever of the power aerobics programs you choose, the main thing is not to retreat and overpower the protective reaction of the body, which will actively resist the loads. Aerobics with weights – one of the fastest ways to lose weight and health, and therefore worth the effort!