A positive attitude and perseverance are the main assistants in losing weight. It is very important not only to set a goal, but also to strive for its implementation with great perseverance and desire. The formation of a beautiful figure is impossible without physical activity. Spicy reliefs do not form on their own, but you can burn calories not only under the pressure of training loads. Aerobics for weight loss at home is a great way to increase the tone of the body and burn a lot of unnecessary fat.

Main principles

You need to understand that aerobics will not help you acquire large muscles, this requires strength physical activity. Standard exercises can only improve tone and increase the number of calories burned. For rapid weight loss, aerobics for weight loss at home or in sections should be carried out for at least 40 minutes. During the first half of the time, calories are burned due to carbohydrates, and the remaining time is due to fat reserves.

It is very important to monitor the heart rate (heart rate). Normal rhythm – 65% of the maximum. This can be determined by your own feelings, or calculated using a special formula. This approach will provide maximum oxygen access to the body, which will contribute to a more active breakdown of fat. The selection of the optimal load will not allow you to quickly get tired and will distribute strength for the entire period of training.

Aerobics and fitness for weight loss can alternate during the week. The more frequent the loads, the more efficient the process will be. Do not think that 2-3 workouts per week is a mandatory barrier. You can do it every day, but you do not need to bring the body to exhaustion. Working at the limit of capacity is quite detrimental to the body.

Aerobic exercise in 4 steps

Warm-up exercises. They are necessary for warming up the muscles and are most often aimed at stretching the lumbar region. Last 3-5 minutes.
aerobic phase. Basic exercises are performed taking into account heart rate. Takes up most of the training time. In order for aerobics for weight loss to take place correctly: you can watch videos online as an assistant. The network has lessons taught by professionals in their field.
Power load. This is 10 minutes of muscle strength exercises: working out the press, push-ups, pull-ups on the horizontal bar, squats and so on.
Completion. Should be based on exercises that smoothly transfer the heart rate to its natural rhythm. Sudden cessation of exercise puts an excessive strain on the heart.