Aerobics is the foundation of fitness training! Indeed, why "edit" your forms if they are hidden from the eyes by a thick layer of subcutaneous fat? Well, without aerobics, more precisely, aerobic exercises, you can’t cope with excess fat! Of course, athletic training also leads to the effect of losing weight, but aerobics paired with it works wonders! The explanation is that the glands stimulate the secretion of hormones that burn fat, and aerobics stimulate the secretion of enzymes with the same role. And secondly, aerobics accelerates the growth of microscopic intracellular structures - mitochondria, which serve as a kind of furnace for burning fat. The more mitochondria in your cells, the more excess fat you can burn. As you can see, with the help of the aerobics-weights tandem, your weight loss will go not even in two, but in three directions.
Lose weight with aerobics
In the case of bodybuilding, fat burning begins after training. (Emissions of "fat-burning" hormones occur 30-45 minutes after the completion of the last exercise.) But aerobics makes you lose weight right during training. At first, in the first minutes of training, the body uses carbohydrates as fuel - blood sugar and carbohydrate reserves in the liver. After about twenty to thirty minutes, carbohydrates are no longer enough, and he takes on another source - subcutaneous fat and visceral fat (which lies between the organs).
Curiously, the longer your aerobic training experience, the sooner your body takes on fat. "Burning" fat in aerobic veterans begins as early as 7-10 minutes after the start of aerobic training.
The maximum effect of aerobics
While doing aerobics, you need to gradually reach a high-intensity pace of movement. The intensity of aerobic exercise is measured by the heart rate during exercise. Ideally, when doing aerobic exercise, your heart rate should be between 65 and 85 percent of your maximum heart rate. To calculate the maximum heart rate, you do not need to go through any special studies. Simply subtract your age from 220. Suppose you are 30 years old. Then your maximum heart rate is 190 beats per minute (220 - 30 = 190). And the recommended heart rate during training should be between 124 (190 x 0.65 == 124) to 162 (190 x 0.85 = 162) beats per minute.
To determine your heart rate during exercise, measure your pulse at radial (on the wrist) or, more simply, in the carotid artery. The radial artery is located on the inside of the wrist approximately in the middle. The carotid artery runs along the entire neck, and it is easiest to feel it on the left or right side of the throat.
It is done like this. Place your index and middle fingers on the artery. Strong pressure (especially on the carotid artery) is not worth it. By pressing too hard, you will distort the result - the pulse may decrease. Count the number of beats in 10 seconds, multiply the resulting figure by 6 - and you will get the heart rate per minute.
There is also a very simple way. Buy a sports heart rate monitor (for example, from Polar). On it it will be necessary to set the lower value of the working interval of the pulse. If you accidentally slow down and your heart rate drops below this limit, the heart rate monitor will start beeping. With the help of a heart rate monitor, you can maintain the intensity of aerobic exercise you need without bothering with the need to constantly measure the pulse on the wrist or neck.
An excellent indicator of aerobic fitness is the resting heart rate. For a person who has been intensively engaged in aerobics for a long time, this figure is from 30 to 40 beats per minute. The average person in normal physical condition has 70 to 80, and the sedentary person has 80 to 100. It turns out that the faster the heart beats during exercise, the calmer it behaves during rest. We recommend checking your pulse in the morning as soon as you get out of bed. The fewer beats per minute your heart makes, the more blood it pumps with each beat. And this means that it works more efficiently.
How often should you do aerobics?
Even if you practice two or three times a week, it's not bad. But, as we have said, the best results (and primarily in terms of getting rid of excess weight) you will achieve by training four or five times a week. Of course, the frequency of training depends on your lifestyle. It is far from always possible to find time for four or five classes a week.
Duration of aerobics
The longer you train, the better. Only twenty to thirty minutes after the start of classes, your body begins to burn fat, and even then, provided that the heart beats at a frequency of about 65-85% of the maximum. Thus, if your the goal is to reduce body fat, classes should last much longer than 20 minutes. How much exactly? Somewhere around an hour. Such a duration of training also significantly improves heart function.
When to do aerobics?
From the point of view of the lifestyle of a modern woman, it is best to exercise in the morning. If you postpone aerobics until the evening, all sorts of unforeseen circumstances may intervene. In addition, the morning, before the main breakfast, is the most “beneficial” in physiological terms. After sleep, the body is deficient in carbohydrates, and it has no choice but to immediately “start” on subcutaneous fat. In this regard, the effectiveness of morning aerobics is not an example higher.
Moreover, aerobic training before the main breakfast "inflates" the metabolism for the whole day. This means that you will feel much more alert, and the eaten will begin to burn almost without excess. Those that can be deposited in the form of subcutaneous fat.
If nothing comes out in the morning, do aerobics after strength training. As we said, weight training draws energy from carbohydrates. Your fatigue after the glands is just a signal that the carbohydrate reserves are at zero. From this follows the opinion that if you immediately stand on the stepper, your body will begin to intensively "eat" fat (There is an opinion that muscles too!) - there is nothing more! As a result, the effectiveness of aerobic training will be very high.

Some aerobics trainers, on the contrary, send their wards to the machines after aerobic sessions. Nightmare mistake! The key to the success of strength exercises is high intensity of effort, full concentration on exercise technique, intense self-observation of muscle work. Is all this possible if the body is already buzzing with fatigue? In fact, you almost fall off your feet, and you need to do 3-4 sets of squats! If you still master them, then with a ridiculous weight, which, undoubtedly, will give you absolutely nothing. In short, never take on the "pieces of iron" after aerobics - there is no point!
What kind of aerobics should you do?
Several decades ago, the "father" of aerobics, Kupper, discovered the amazing preventive effect of jogging - jogging.
Regular, relatively slow running, before our eyes, healed the heart at any age and successfully helped to lose weight. Long term aerobic training understood - like jogging. Then the American actress Jane Fonda came up with dance aerobics. With her emotionality, many liked her and gradually forgot about the boring run. In any case, today, with the word aerobics, we immediately recall deafening music and girls in aerobic "uniforms", and not at all Kupper with his boring jogging.
Years passed, and aerobics suffered the fate of jogging. And instead of it, something fresher, and most importantly, more comfortable, was invented. What exactly? Numerous simulators that simulate different types of aerobic exercise - cycling, running, walking, skating and skiing. Later, "riders" appeared - very special simulators that give you an aerobic load, but in addition, a little strength.
When it comes to such a variety, the question is natural: what kind of aerobics is the most effective? The answer is: the one you like. And this is fundamental! Just imagine: you have to do this or that type of aerobics often - up to 4-5 times a week. How will she torment you if you don't like it! Moreover, whatever you do, the result depends on your loving attitude to the matter. Do you agree? If yes, then choose only such aerobics that gives you real pleasure!
Whatever you choose, the exercises should start with a warm-up and end with a cool-down. A fifty-minute warm-up might include slow walking or climbing a mechanical ladder, a low resistance exercise bike, and so on. Warming up lowers blood pressure, increases blood flow to the heart, "warms up" the muscles and makes the joints more flexible.
Why is it important? First, you need to smooth the transition from a calm heart rate to an extreme one. A sharp jump is harmful. And secondly, any aerobics is a big load on the joints. If they are "cold", inflexible, the risk of injury is high.
Well, a hitch - a gradual decrease in pace at the end of classes - normalizes heart palpitations, removes toxins from the muscles formed during training and prevents possible stagnation of blood in the legs.
The last one needs to be considered in more detail. Some types of aerobics, especially those with a lot of jumping movements, cause a strong rush of blood to the lower extremities. Blood, of course, on the contrary, drains from the head, and this can cause a sharp decrease in pressure and dizziness. An excess of blood in the legs leads to its stagnation, and this is not useful in