Video - Fitness for beginners at home: fitness dancing, aerobics + rules for effective fitness + tips on proper nutrition before and after training

Working out for girls at home is a good way to get in shape and get rid of extra pounds. Working out at home for men is an opportunity to make the body more sculpted and build muscle mass. A little space and time is enough to practice.

Content

1. What is fitness and why is it needed? Types of fitness
2. Is it possible to lose weight by doing fitness at home
3. Pros and cons of doing fitness at home. How to prepare for training
4. 7 golden rules for doing fitness at home
5. How to eat properly before and after training
6. The best home fitness video workouts for beginners:
   Video 1. Fitness training for beginners at home
7. Video 2. Fitness for weight loss
8. Video 3. Fitness for women
9. Video 4. Fitness dancing video lessons for weight loss
10. Video 5. Fitness classes at home for beginners
11. Video 6. Fitness for weight loss at home for beginners
12. Video 7. A set of exercises for weight loss
13. Video 8. Fitness aerobics for weight loss for beginners
14. Video 9. Morning fitness exercises for quick weight loss
15. Video 10. Music for fitness
16. Fitness for weight loss at home video course 30 days
17. Conclusion

Why is aerobics so effective for losing weight?

The name “aerobics” comes from the ancient Greek root “aero”, which means “air”. This emphasizes the active participation of air, or more precisely oxygen, in the formation of energy necessary for practicing this type of fitness. By activating certain chemical reactions, oxygen helps provide energy to all working muscles.

Aerobics saturates muscles with oxygen and energy

Due to the active saturation of muscle tissue with oxygen, metabolic processes are stimulated and the breakdown of fat deposits is triggered. This is why aerobics is so effective for losing weight. It is believed that within an hour or two after training, the breakdown of fat deposited on the waist, hips and other “problem” areas, as well as internal (visceral) fat, continues.

Aerobics helps remove fat from problem areas

Due to oxygen saturation, metabolic processes are stimulated - as a result, we acquire a slim figure!

What is fitness and why is it needed? Types of fitness

Fitness is a health-improving set of training of various types (aerobics, callanetics, Pilates, fitball, etc.), the purpose of which is to improve the health of the body, get rid of excess weight to acquire more graceful body shapes, giving the most positive results in combination with proper nutrition.

Fitness increases the physical endurance of the body, strengthens the heart, spine, and muscle corset; helps you lose excess weight, and certainly improves your mood.

Types of fitness:

The topic of fitness is very common; we constantly hear new directions in this sport. Therefore, we will not go into the weeds and consider some of the main types of fitness:

1. Aerobics – this is the most common type of fitness, aimed at improving the quality of the body’s cardiovascular system, improving the respiratory system, where exercises are performed to rhythmic music.

   
   Aerobics effectively strengthens all the muscles of the body and saturates the body with oxygen as much as possible through continuous movements during exercise.

2. Bodyflex is an exercise program that includes breathing exercises and stretching.
3. Callanetics is a type of fitness, certainly aimed at weight loss, by stretching all muscles, including deep muscles, which are not involved in all types of fitness. Callanetics accelerates metabolism in the body and provides all muscles with oxygen. By the way, this type of fitness borrowed many exercises from yoga, making certain changes to them.
4. Taibo is an exercise program using movements from martial arts and martial arts, including steps from aerobics.
5. Pilates is a great form of fitness for beginners. Has no contraindications. Thanks to Pilates, flexibility and endurance develop. Pilates perfectly strengthens the muscles and internal organs of a person.
6. Fitball – a type of fitness based on the use of large balls for aerobics. Thanks to the fitball, you will strengthen the muscles of your abs, back and buttocks, you will have excellent posture and develop flexibility.

7. Stretching is a fitness trend focused on stretching all muscles and ligaments, which certainly improves the flexibility of your body.

Step aerobics for weight loss - losing excess weight on the platform

For those who want to lose weight and gain a seductive shape, we recommend paying attention to such a direction as “step aerobics”. With the help of step classes, you can lose weight in the shortest possible time and strengthen the muscles of your legs and buttocks. The fact is that step perfectly works the legs, where the maximum number of muscles are located. Because of this feature, the maximum number of calories is burned when exercising with step.

Step aerobics for weight loss

Step aerobics is a truly unique exercise for losing weight. When doing step classes, the maximum number of calories is burned.

Step aerobics (video):

Step aerobics for weight loss (Russian trainer)

Step aerobics for beginners:

Detailed instructions about step aerobics. What is step aerobics? What body position should you maintain during exercise? A detailed story about the basic steps.

Is it possible to lose weight at home thanks to fitness?

Most people who want to lose weight at home often ask the question “is it possible to lose weight by doing fitness at home.” This question, of course, does not have a clear answer.

Of course, you can lose weight and keep your body in great and ideal shape if you consistently engage in fitness at a certain time, for example, 2-3 times a week will be quite enough if the workout lasts about 40-60 minutes . But, if you forget all the time and subconsciously put off fitness until later, then of course there will be no point in this case.

When doing fitness, you need to adhere to certain tactics - and this is “Planning”. Plan a free time schedule for the week and allocate time for fitness. In order not to inadvertently forget about it, set a sound reminder or an alarm clock on your phone 2 hours before fitness, which will notify you of the proposed workout.

An important point will also be to choose the type of fitness you are interested in. I hope that you have made your choice after reading the main types of fitness above. And, of course, you will find a huge number of videos for every taste.

Cardio, HIIT and Aerobics

Interval training with the ability to customize the duration of the physical activity and recovery phases, as well as select exercises. There are light cardio workouts from which you can gradually move on to more intense exercises. The application can count burned calories based on the body parameters of a particular user. The developer Fitify has other sports apps for training specific parts of the body and with different fitness tools.

The application is available for Android and iOS.

Pros and cons of doing fitness at home. How to prepare for training?

Before starting training, beginners need to determine the advantages and disadvantages of doing fitness at home. So let's look at the pros first.

Benefits of fitness at home:

1. Saving money;
2. Saving travel time (especially when the fitness center is not near your home);
3. Comfort (you don’t need to be ashamed of your extra pounds when slim girls are working out next to you, and you still have to lose weight and lose weight);
4. A huge selection of videos on the Internet upon request: “Fitness for beginners at home”, where you can easily choose the video and trainer that is most pleasant to you and where classes take place at a pace that is comfortable for you;
5. No queue for the shower :).

Disadvantages of fitness at home:

1. Putting off fitness until tomorrow;
2. No control (at home you are a trainer who must choose the right fitness exercises for yourself and, accordingly, must control your breathing yourself);
3. Lack of an energetic coach and incendiary team willpower for purposeful exercise.

Dear girls, only you can decide whether you should do fitness at home or not. And if you decide to practice at home, then read on to find out what you will need for your workout.

How to prepare for training?

For the training to be effective for you, you need to set yourself a goal, for example, to lose 25 kg by a certain date or lose 5 kg in a month.

Important! Set an exact time frame for losing weight and the number of kg you need to lose. This way of formulating a goal will help you get closer to your ideal body more intelligently.

Don't be hard on yourself. Don’t try to force yourself into meaningless limits, for example: to lose a certain amount of weight in a month - if you are not confident in achieving this goal, then I assure you that you will be very upset by the negative result. Plan, but plan wisely!

Dear girls and women, we in no way forget about proper nutrition. Proper balanced nutrition is a prerequisite for achieving success in fitness, because everything is interconnected and there should be harmony in everything.

We don’t pass it on, we don’t stay hungry. We eat small portions, but often. When your body feels hungry, it means it needs to be satisfied. If it is night, then you can eat some nuts or fresh fruits, vegetables, dried fruits, I think you understand that these are low-calorie foods.

What you need for training:

1. Comfortable clothing that does not restrict movement;
2. Comfortable sports shoes;
3. Fitness mat;
4. Dumbbells, hoop, fitball ball, jump rope, etc.;
5. Exercise machines for sports, if you are sure that you will actually use them, and not stand on the sidelines for furniture.

Strength training at home

Strength training at home is suitable for gaining weight and strengthening muscles. They make the figure sculpted and toned. You can work out using a split system or work out all the muscles at once.

A home workout program for girls should include:

1. Chest + triceps: push-ups, dumbbell flyes and dumbbell chest presses on a bench, reverse push-ups.
2. Back + biceps: deadlift, dumbbell row, front curl with different grips on dumbbells.
3. Shoulders: standing barbell press, swinging your arms in front of you, lifting dumbbells to your chest.
4. Legs + buttocks: different types of lunges with dumbbells, Bulgarian squats with dumbbells.
5. Press: plank, crunches, bicycle.

The home workout program for men includes the same exercises, only with a higher weight of dumbbells, the number of approaches and the number of times. If there are horizontal bars nearby, you can add pull-ups, hanging leg raises, and dips.

How to eat properly before and after training?

Proper nutrition is the key to better metabolism in your body. And even more so, if you are involved in fitness, then so that your efforts are not wasted, it is better to approach the nutrition process more seriously. After all, for most people who engage in fitness, the goal is precisely weight loss, in which nutrition itself plays an important role.

So, now we will look at the rules of nutrition when doing fitness :

1. Nutrition should be rational. Eat food 1.5-2 hours before fitness and at least an hour after;
2. Drink plenty of water. Before training, drink 1 glass of water, and take small sips every 15 minutes;
3. Consume more proteins (example: poultry, eggs, boiled fish, dairy products);
4. Eat not only low-calorie foods, but also rich in healthy fats, simply cutting your portions in half;

Remember! The caloric content of your serving of food should be half as much as the calories you burned during the workout.

After all, it is in this case that your body will use its own fat reserves, which is very important for those who want to lose weight.

1. Eat more fruits, berries and vegetables (but don’t overeat with fruits, because they contain a lot of sugar);
2. Eat often, but little by little, thereby improving metabolism in the body;
3. Avoid alcohol;
4. Stop smoking;
5. Avoid bread or limit the maximum amount of it in your diet;
6. Chew your food thoroughly, this helps to quickly saturate the body.

Also, for your convenience, you can watch the video “ How to eat before and after training .”

Athlete PRO. Training

An application for those who are looking for something simpler. This is a personal fitness trainer with ready-made workouts that can automatically select individual plans for the user’s level. There are video tutorials, the ability to create your own workouts, manual data entry, statistics and other functionality.

The application is available for Android and iOS.

The Best Home Fitness Video Workouts for Beginners

I have selected for you the best videos for doing fitness at home. Choose a suitable online trainer for yourself and start training.

Video 1. Fitness training for beginners at home

Home workout for beginners

Video 2. Fitness for weight loss

Video 3. Fitness for women

Video 4. Fitness dancing video lessons for weight loss

And in the next video, we see how wonderfully girls who have achieved mastery in dance fitness dance.

Video 5. Fitness classes at home for beginners

Video 6. Fitness for weight loss at home for beginners

Video 7. A set of exercises for weight loss

Video 8. Fitness aerobics for weight loss for beginners at home

Aerobics at home for beginners

Video 9. Morning fitness exercises for quick weight loss

Video 10. Music for fitness

Professional music for fitness for weight loss

Home workouts: no equipment required

Home bodyweight workouts include:

1. Push-ups (10 times). If it’s difficult, do push-ups on your knees.
2. Climber. Stand in a plank position with your arms extended, and then pull each leg toward your chest 15 times.
3. Burpees (10 times). To make it easier, you can replace it with jump squats.
4. Squats (20 times).
5. Lunges (10 times on each leg). For variety, lunge to the side and back.
6. Plank (30 seconds). If it’s very difficult with the classic one, try standing in a plank with your arms outstretched. For variety, include side planks for 30 seconds on each side.

This home workout plan is suitable for both men and women, only the former will need 4 circles, and the latter - 1-2. Beginners can do fewer exercises or sets at once, and then gradually increase their number.

Types of aerobics

Losing weight through dance aerobics is based on constant cardio exercise. Depending on the tempo it is divided into:

• Low-frequency types of aerobics for weight loss are designed for beginners, children under 12-14 years old, and pregnant women. They allow you to warm up your muscles, stretch the joints of your legs and arms, and prevent the development of osteochondrosis and scoliosis.
• Mid-frequency aerobics is one of the most popular weight loss programs. It is used by most “home” athletes. An average heart rate allows you to pump up muscles well, burn calories, and speed up metabolic processes.
• Sports aerobics or high frequency is designed for experienced athletes. A high rhythm not only trains the heart, but also increases the body's endurance. A set of exercises in this type of aerobics can be supplemented with dumbbells and other sports equipment designed to also increase strength load.

How much, when and how to train using video

For fitness to bring the desired results, it should take at least 30 minutes to 1 hour every 2 days. A warm-up is done for about 5 minutes (muscles and joints are warmed up to avoid injury) and the same amount of cardio exercises for weight loss. The remaining 20-35 minutes are spent on strength exercises. The ideal time for classes is morning (8-9 hours) and evening (19:00-20:00). At what distance from the TV should the rug be, see the photo below:

To be sure that all the movements repeated after the video instructor are correct, it will be important to hang large mirrors on the wall. To enhance the effect of classes, they need to be placed opposite each other. The figure of a losing weight person should be completely visible in them, from head to toe. Additionally, it is worth preparing a diary in which the results obtained will be recorded every day. There you also need to enter information about the duration of training at home, their intensity and changes in your physical condition. On a note! Just doing fitness will not solve the problem of excess weight; it is also important to eat right, as well as lead an active lifestyle.

A set of strength exercises at home

Strength exercises for women, designed to be performed at home, can work different muscle groups. By correctly constructing a complex of loads, the athlete will not only be able to improve the condition of her body, but also strengthen her health, and also increase her endurance and strength.

Warm-up

To warm up, it is recommended to use exercises performed at a slow or medium pace.

Inclusion of the introductory stage into the complex:

• accelerates blood circulation;
• warms up the muscles of the whole body;
• stimulates metabolic processes;
• prepares the heart muscle for the upcoming load.

Fitness trainers consider the most effective exercises for preparing the body for the next session:

For the stomach and sides

Strength exercises for women, if the technique is followed, can partially relieve an athlete of her stomach and sides after 4 to 6 weeks of regular exercise.

At home, the most effective exercises will be:

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For hands

Strength exercises for transforming women's arms will be effective only if they are performed regularly in compliance with the technique, as well as the normalization of the athlete's diet. Such features are due to the fact that the upper limbs are one of the most “problem” areas of the female body, the condition of which can only be maintained in a comprehensive manner.

For legs

Leg exercises, regardless of where they are performed, are recommended to be done in sports shoes. Proper distribution of the athlete's body weight, as well as a sufficient level of shock absorption, will help avoid injury and reduce the negative impact on the joints of the lower extremities.

For the back

Strength exercises for women, subject to proper technique, will strengthen the back muscles, which will not only transform the athlete’s figure, but also improve her health by changing her posture for the better. Straightening the spinal column becomes possible due to an increase in the strength and endurance of the muscular corset that supports the vertebrae when changing body position.

Hitch

In order for the training to be as effective and safe as possible, it is important to follow all the main stages of the lesson. One of the most important among them is the cool-down.

It allows you to restore breathing, adjust your heart rate after physical activity, and also stretch the worked muscles, thus minimizing in the future the likelihood of stagnation of lactic acid in the body (whether the athlete will experience muscle pain in the post-training period depends on this).

Properly selected strength exercises are indispensable for women in getting rid of excess subcutaneous fat, as well as forming a sculpted body. It is recommended to perform them with sports equipment, in the absence of which you can use improvised weights.

The main criterion for the effectiveness of the type of exercise under consideration is the athlete’s adherence to the technique of their implementation, regularity of sports, as well as adjustments to the lifestyle in general (giving up bad habits, following the principles of proper nutrition, devoting sufficient time to sleep, and so on).

Article design: Mila Friedan