The main thing in the complex of aerobic exercises is the development of the correct breathing style and coordination of respiratory and motor movements.

During aerobic exercises, ventilation of the lungs increases and the skill of proper breathing is developed during movement. While at rest, pulmonary ventilation in a person is 5-6 liters per minute, when performing aerobic exercises, ventilation increases many times, depending on the type of movements and their intensity.

An increase in pulmonary ventilation has a beneficial effect on the supply of body tissues with oxygen, since as a result of such enrichment of oxygen, redox reactions are more productive.

Thus, any aerobic exercises at home, aimed at increasing the rhythm of breathing and activating the work of various muscles and lungs, can be called aerobic. Walking, running, jumping, climbing, rowing, swimming, cycling, skiing, and even dancing are aerobic exercises.

When performing aerobic exercises, it is very important to correctly combine the phases of breathing with movements. That is why it is very important that the coach follows the beginners and tells them how to breathe correctly. When doing aerobics at home, you should remember that you need to inhale while squatting, and exhale while straightening up. Exhalation is also done when raising the arms in front of you and spreading them to the sides, and exhaling when lowering. Also with the legs – inhale, raising them, and exhale – lowering. To make it easier for you, it is best to spend the first few sessions of home aerobics in front of a mirror.

Aerobic exercises at home can be done in various starting positions (lying, sitting, standing) with the simultaneous movement of arms, legs, head. Each of the aerobic exercises at home must first be worked out, that is, learn how to perform it: move and breathe correctly. Beginners can repeat each of them 3-5 times, then within 2-3 weeks increase the number to 8-10 repetitions.

You should not get involved in aerobic exercises either – forced ventilation of the lungs helps to reduce the carbon dioxide content in the body. And this, in turn, leads to a drop in the tone of the respiratory center: dizziness, weakness and other unpleasant sensations may appear.

That’s why when doing aerobics at home, intensive movements with special breathing exercises should always be supplemented with exercises of a general developmental nature, which are performed with calm, even, shallow breathing. But remember that a large number of exercises such as running, jumping, squats, as well as a fast pace significantly increase the load on the cardiovascular and respiratory systems.

Knowing what the essence and benefits of aerobics are, you now understand why any set of aerobic exercises, be it shaping, callanetics or just morning exercises, is recommended to start with an aerobic complex.

Due to aerobic exercise, excess fats in the cells are burned. However, it is impossible to consider aerobic exercises at home as a radical means to combat excess weight. The changes that occur as a result of these activities are too subtle. But to keep yourself in shape, and not allow excess to accumulate in problem areas – with the help of aerobics at home, it is quite possible. Home aerobics is more aimed at maintaining a person’s well-being, his vitality. The main task of doing aerobics at home is to improve the body. It is aerobics at home that is recommended for the elderly and young, adults and children, healthy and sick – to everyone who wants to keep their body in great shape, be cheerful, cheerful and healthy.

Aerobic exercise at home reduces the risk of cardiovascular disease. In a person who performs aerobic exercise, the heart works more rhythmically and economically, and the vessels of the heart are more developed, and as a result, the heart muscle is better nourished.

Since not only breathing and ventilation of the lungs, but also all the muscles of the body are activated during aerobic exercises at home, a large number of capillaries open, their cross section increases, and blood flow accelerates. Improves venous circulation, which has a positive effect on the activity of the abdominal organs, especially the liver.

In a person who regularly engages in gymnastics and aerobics, all metabolic processes of the body, including hormonal ones, are accelerated. Sports physiologists have long established that physical exercise has a positive regulatory effect on the human hormonal system. Special physical activity for endurance (for example, long running at a slow pace), group exercises stimulate the activity of the adrenal glands and pituitary gland, and through them they affect protein, fat, carbohydrate and water-salt metabolism. In addition, hormones have anti-inflammatory properties, affect the mood of a person.

Rapid fatigue during physical and mental work, a decrease in muscle strength are the first signs of a weakening of the functions of the adrenal glands, pancreas and thyroid glands. However, to improve well-being and increase efficiency, it is not at all necessary to take hormonal drugs – a set of aerobic exercises can help you.

The normal level of functioning of the endocrine glands can be maintained and corrected in a timely manner by the correct mode of work and rest, a reasonable alternation of mental and physical work. Active sports, including aerobics, are the key to the reliable operation of the endocrine system, which means vigor and health of your mind and body.

With the help of aerobic exercises and aerobics at home, you can easily get rid of the fatigue that comes after mental activity. There is also the term active rest. What does it mean? You can work out in your garden, run in the morning, swim regularly (even in the pool in winter), walk and cycle, that is, load your muscles, but your well-being will only improve. The fact is that physical exercise, as a means of outdoor activities, restore the tone of the nervous system. The brain and muscles are a functional unity: muscles cannot contract without nerve impulses, and the brain, isolated from the influence of muscles, quickly loses its excitability, even with an adequate blood supply.

The aerobic complex can be compiled taking into account the purpose of training. Aerobics at home can be playful (for children), athletic (for those who want to keep the body in shape), psychoregulatory (for those who want to relax, get rid of negative energy, cheer up), dance (general health, training muscles and breathing). When doing home aerobics, you only need to remember that cerebral circulation is influenced not only by the nature of the exercises themselves (walking, slow running, bending, turns, exercises with voluntary muscle relaxation, breathing), but also the sequence of their implementation, intensity, volume, place in the daily routine.

Aerobics and gymnastics contribute to the renewal of the body and its functional improvement. By exercising regularly, you will refuse doctors, create a rational daily routine, strengthen and maintain your health.