Every person dreams of a beautiful and slim body. Today, fitness has become an integral part of our daily lives and the fitness industry is ready to offer us many opportunities and solutions, opening the way for each of us to build our ideal figure.
In addition, the methodology of sports processes is being actively improved, combining together things that were initially opposite to each other, such as strength training and aerobic/cardio training. This is exactly the interesting solution we will talk about – power aerobics. But first, we will briefly look at each aspect of this type of training separately.
Types of fitness
As you know, today there are two fundamental approaches to conducting fitness classes:
- Working with additional weights (iron);
- Cardio training.
To begin with, we will understand what goals are being pursued and what principles are embedded in each of these approaches.
Creatine phosphate breakdown
During the anaerobic type of energy production (glycolysis and breakdown of creatine phosphate), the presence of oxygen is not required. This system is used by the body during short-term but very intense work such as short-distance running (sprinting), training with heavy weights, shot put, throwing, jumping. This process lasts only 10 seconds, after this time the reserves of creatine phosphate run out, and the body switches to another type of energy production - glycolysis.
Training with hardware
The main objectives of this training method:
- Increasing strength indicators
- Muscle gain
- Improving the quality of muscle mass
As you may have guessed, additional weights mean: a barbell, dumbbells, many exercise machines and weights. In addition to them, there are an abundance of less popular, but very effective options, such as: sandbags, large wheel tires, heavy chains and much more.
The principle of training with any type of additional weights is based on working with three variables: weight, number of repetitions and number of approaches.
Schematically, the variability of this training method is as follows:
- Increased physical performance – high working weight; small (1-4) number of repetitions; small number of approaches (3-4);
- Gaining muscle mass – working weight above average; average number of repetitions (8-12); the number of approaches is average (4-5);
- Active development of muscle groups in order to increase muscle definition and density - comfortable working weight; a large number of repetitions (from 12); the number of approaches is usually average or higher (4-6).
Working with hardware is a comprehensive and complete approach that perfectly solves the tasks set for itself. Such classes take place at low/medium intensity with increased loads.
Cardio workout
Cardio training is based on increased intensity of training with low physical activity.
Cardio training helps solve the following problems:
- Accelerated weight loss
- Increased stamina
- Development of respiratory function
- Strengthening the cardiovascular system.
Cardio training is a set of exercises that involve high intensity and long time intervals. It includes: running, cycling, swimming, squats, lifting, jumping and much more.
High-intensity exercise leads not only to fat loss, but also to loss of muscle mass, which can often present many athletes with a difficult choice: maintain hard-earned muscle size and physical performance, or get rid of excess subcutaneous fat, gaining a slimmer figure, but losing volume muscle tissue?
It is this problem that strength aerobics is designed to solve - a balanced combination of high-intensity cardio training and work with additional weights.
Recommendations
To get the most out of your home workouts, follow these simple tips:
- You need to exercise regularly . Let you not “jump” for an hour, let it be at least 15-20 minutes to begin with. But consistently two or three times a week.
- Keep up the pace . Music will help you with this. Choose tracks at a comfortable pace for you and perform exercises to them, so you won’t lose your rhythm, because this is one of the most important components of aerobics.
- Don't overdo it . To start, you really only need 2-3 classes a week for 15-20 minutes. Over time, your body will adapt to this type of exercise and you will feel that you can exercise longer and at a higher intensity. But don’t be rash and “kill” yourself in the first lesson.
- Exercise outdoors . Whenever possible, try to at least get out into the yard, park or sports ground. There is much more oxygen outside, so any exercise will be many times more effective for the process of burning excess fat.
- Increase the intensity of your workouts . Little by little, week by week. As soon as you feel that you are accustomed to one load, increase it. This is the only way the body will not get used to training and the weight loss process will not stop in one place.
- Eat right . Don't overeat, but don't starve either. Allow yourself the most varied diet, including fruits, vegetables, meat and fish, and dairy products. Do not deny yourself cereals, pasta and baked goods. But it’s better to avoid processed foods, junk food and fast food.
Strength Aerobics Goals
Let us carefully consider the main goals and objectives of power aerobics:
- Fighting excess weight. High work intensity puts the body into a mode of increased energy consumption, which triggers a chain of metabolic processes, the final link of which is the breakdown of subcutaneous fat.
- Preservation of existing muscle mass. Physical activity keeps working muscle fibers in good shape. This allows you to prevent regression of muscle tissue due to increased energy consumption of the body.
- Increased endurance. Strength aerobics is a very complex and difficult training. Increased intensity and the use of weights create a lot of stress for the body, forcing it to adapt and get used to working at such a pace.
- Development of the respiratory and cardiovascular systems. The presence of a cardio component by default is a powerful stimulus for the development of the listed systems. But this is a secondary component of increasing endurance.
Putting all of the above together, we can conclude that the main task of the training we are considering is to burn excess fat without losing muscle volume, while simultaneously developing endurance, the respiratory and cardiovascular systems.
Features of training
Having decided on the goals of power aerobics, let’s move closer to building a working fitness process.
IMPORTANT! Strength aerobics exercises require certain skills, knowledge of technique and experience of the athlete. Such training is not suitable for beginners and athletes who do not fully understand the principles of constructing training processes.
Before you start training, you need to understand what exercises should be included in your program. It is necessary to understand that power aerobics programs for women and men will differ from each other due to a number of physiological characteristics of the parties.
Aerobic way to obtain energy
During aerobic training, fat is used as energy, and in the process of its oxidation, oxygen is used, so this type of energy production is called aerobic oxidation.
“So what of this? - you ask - Well, there are different systems for obtaining ATP, but what does aerobics have to do with weight loss ?
Be patient, there is very little left.
Differences in training for men
Men are much stronger than women, which affects the specifics of the training process. The strength part of aerobics for men is characterized by a higher variety of exercises and working weights.
In addition to universal ones (squats, lunges, presses, dumbbell swings, etc.), training may include:
Pull-ups on the bar. Pull-ups can be classified as basic exercises, but they can easily find a place in strength aerobics, combining a low number of repetitions in conjunction with other exercises in circuit training.
Push-ups from the floor/parallels. The low basic difficulty and variety of techniques of this exercise also earn it a place in the list of exercises in our program.
Kettlebells. The most common versions of this apparatus (16, 24 and 32 kg) allow you to perform a number of exercises (squats, presses, deadlifts), some of which, unfortunately, will be very difficult or impossible for women to perform. Of course, there are 12, 8, 6, etc. weights. kilogram, but not all fitness clubs have such a choice.
Regarding universal exercises, training for men may have the only difference - the emphasis on muscle groups of the upper body.
Differences in training for women
Unlike the men's part, the women's part of power aerobics may be characterized by more thorough training of the muscles of the lower body and lower physical activity.
For this purpose, there is power step aerobics combined with weight lifting - a set of exercises performed using a step platform and weights/dumbbells/pumps (a type of barbell with a weight limit of up to 30 kg).
Main directions
Modern aerobics is a whole complex of various directions and different subspecies. Let's consider the most popular and widespread of them, their features, advantages and disadvantages.
Step aerobics
The second name is Step. A fashionable trend that makes it possible to burn about 600 kcal in 1 hour of training. Classes are conducted using a special step platform and consist of all kinds of steps and jumps on it.
Additional weights are used as desired.
During training with the platform, you can perform both cardio and strength exercises.
Main advantages:
- high-quality training of the leg muscles without significant increase in muscle volume;
- excellent load on the heart muscle, as well as the vascular system;
- an economical option for training (the step platform is relatively inexpensive, so you can conduct home workouts based on it);
- no special dance training required;
- provides significant energy consumption (compared to standard aerobics without steps);
- stimulates rapid burning of subcutaneous fat.
The disadvantages of step aerobics include:
- not suitable for people with significant obesity;
- contraindicated for varicose veins;
- To achieve noticeable results, you should do at least 3-4 sessions per week.
When practicing step, it is important to adhere to the following recommendations:
- perform all movements as smoothly as possible, without significant jerks;
- during and after training, drink water in small portions;
- place your entire foot on the platform;
- load one leg for no more than 60 seconds, then perform exercises on the other, observing the order;
- do the exercises facing the step platform;
- Always keep your legs slightly bent at the knees (to prevent damage to the joints), your back as straight as possible, while straining your abdominal muscles as much as possible.
From the video you can learn what step aerobics is, its basic rules, how to choose a step platform, as well as a set of exercises that can be performed at home.
Dance aerobics
It is a set of dance exercises performed to music. The main advantage of this trend is that, in addition to the opportunity to lose weight, the dancing itself is very interesting, exciting and fun. At the same time, you don’t need any equipment at all for training. You don’t even need a sports mat for exercise, since dance aerobics does not contain exercises performed in a lying or sitting position.
Based on the amount of calories and fat burned during exercise, this type of training is considered extremely effective. During dance aerobics, the legs, abdominals, and buttocks area lose weight the fastest and become more toned. In addition, exercise has a beneficial effect on posture and heart function.
Depending on the movements used, as well as the chosen music, there are several main subtypes of this direction:
- Zumba. A type of Latin dance that is available in any fitness club. Zumba involves relatively simple movements from a technical point of view (springing steps, swaying hips, etc.), characterized by a certain rhythm of execution and special incendiary energy.
- Belly dance . The second name is belly dancing. A popular and sought-after area of dance aerobics, which allows you not only to lose excess weight, but also to increase plasticity, grace, and improve your body. During such training, almost all major muscle groups are involved.
- Strip of plastic . Effectively fights excess weight, improves posture, and enhances female sexuality. As a rule, training consists of 3 main blocks: strength, dance, stretching.
- Hip-hop . The most intense and energy-consuming type of aerobics. An hour-long workout can burn up to 500 Kcal.
Why the method of losing weight using dance aerobics is highly effective and how to perform dance movements correctly - fitness trainer Nadezhda explains in the video.
Water aerobics
The ideal way to lose weight for anyone and everyone, regardless of age, level of physical fitness and initial weight.
Water aerobics has many benefits. One of the main things is that during exercise the joints experience minimal stress, since the training takes place in water, which is extremely important for people suffering from severe obesity.
Other advantages:
- exercises in water provide intense exercise and a good weight loss effect;
- during training in water the body does not overheat;
- water makes it possible to evenly distribute the load on the main muscle groups and form a beautiful muscle relief;
- For very obese people, water aerobics is the only possible way of intense training.
Water aerobics has only one drawback - it can only be done in the pool, but not at home.
Instructor Elena Golubtsova will tell you all about the advantages of water aerobics and its effectiveness in losing weight in the program “Time to Live”.
Strength aerobics
A specific type of exercise, during which the main load falls on the muscles of the legs, abdomen, buttocks and shoulder girdle. The main benefit of strength training is that it allows you to:
- activate metabolism;
- provide rapid burning of fat;
- improve the functioning of the cardiovascular system.
Strength aerobics consists of a set of exclusively strength exercises, which in most cases are performed with small weights, but very rhythmically. Also, during strength training, the trainee’s own body weight is actively used.
In most cases, strength aerobics includes the following types of exercises:
- lunges;
- presses;
- bends;
- squats with dumbbells;
- twisting.
Moreover, the same exercises can be performed in different interpretations. Strength aerobics allows you to simultaneously achieve two goals: lose weight and tone your major muscle groups.
The set of power aerobics exercises for losing weight in the lower body, presented in the video, includes a warm-up, a main part and a final part, suitable for people of different levels of physical fitness.
Intense aerobics
It has its own fundamental differences:
- intense loads during classes alternate with short rest;
- a set of exercises includes both strength and cardio exercises;
- The average workout duration is only 10 to 20 minutes.
Despite such a short training time, intense training provides an amazing weight loss effect. This type of physical activity will be an excellent option for those who really want to lose weight, but do not have a lot of free time to exercise.
Aerobics at an intense pace burns fat approximately 6-12 times faster than regular aerobics.
A modern person suffering from physical inactivity has a very slow metabolism. Exercising at an intense rhythm guarantees a huge load, which “accelerates” the metabolism not only during the workout, but also for 4-6 hours after. This means that after such exercises a person continues to lose weight for a very long time.
For an intense workout, it doesn't matter what exercises are performed. It is important how.
Execution rules:
- any exercise should be performed with maximum intensity;
- rest between exercises occurs in movement, for example, steps are performed in place or the same exercise, only at a slow pace;
- after that - again work to the limit of your capabilities.
There can be 10 or more such approaches during training. Ideally, include different exercises in the complex that will involve all major muscle groups.
The main thing during classes is to give 100%, until you feel a burning sensation in your muscles.
The video clip shows a set of intense aerobics exercises, selected in such a way as to ensure maximum energy expenditure. The extra pounds will disappear before your eyes.
Building a workout
Any training must begin with a warm-up (10-15 minutes) - this is the best prevention of injuries, sprains and a number of other problems that can occur without first preparing your body for stress. Having finished the warm-up, we can proceed to the main part.
There are different types of strength aerobics (a combination of aerobics and martial arts, boxing, cycling), but the most popular is high-intensity circuit training.
By dividing the body into areas to be worked (shoulder girdle, arms, back, pectoral muscles, abs, gluteals and legs), we can create a clear sequence of exercises to form a training circle.
It is recommended to start the circuit by engaging large muscle groups, such as legs, back or pectorals. Next, you should connect smaller groups, the work of which will not interfere with the previously involved muscles. This will allow time for recovery and allow you to start a new circuit without muscle fatigue.
The circular loop can have many options:
- Legs – buttocks – shoulders – abs
- Back – arms – legs – abs
- Pectoral – gluteal – abs – arms
The number of combinations can be continued for a long time, but the essence of each of them is to alternately work out muscle groups with their isolation from each other.
IMPORTANT! When performing any exercise, you must follow the correct technique for performing the movement.
If your skill in performing certain exercises is not sufficiently developed, first study the technique, possible errors and acceptable variations. Strength aerobics videos that show proper technique can help you do this, and don't be shy about approaching the trainers with questions or asking for help. Fitness should improve the quality of your health, not undermine it.
Clothes and shoes
It is very important to choose comfortable clothes , otherwise discomfort and irritation will be constant companions. Here are a few important nuances that need to be observed:
It is better to choose spacious and comfortable clothes
Aerobics clothing should be loose to allow room for airflow to circulate. The main thing is that you feel comfortable in the clothes you wear. If you wear tight clothing, your movement will likely be limited, making the exercise ineffective. It is better not to use synthetic clothing, because... it may increase body temperature. The layer of clothing touching your skin should be moisture-absorbent .
Shoes are also extremely important for a quality workout. The feet, ankle, and lower extremity are critical to coordination. Aerobics and step aerobics classes require significant stress on your feet, so choose high-quality shoes with shock-absorbing soles. Before purchasing shoes, gently bend the sole of the shoe. The front of the shoe should flex with slight resistance.
Training equipment
This training practically does not limit your imagination in any way - strength aerobics allows you to use the maximum possible amount of available equipment.
The most popular weights and equipment are:
- Light dumbbells (up to 12kg)
- Pumps (lightweight barbell)
- Bodybar (sticks weighing 3-6kg)
- Weights for arms/legs
- Crossbar/bars
- TRX loop
- Step platform
Having such an extensive inventory and many combinations of muscle groups, we are faced with a colossal number of options for constructing a training program. This allows you to make each lesson completely different from the previous one.
Using such a training “constructor”, an experienced athlete or coach can easily diversify and enrich the work process. In addition, there are various courses on strength aerobics, which contain a number of ready-to-use programs and various solutions.
Cardio part of training
The second half of the training we are considering is the aerobic part, which provides us with increased intensity.
In order for the workout to be performed with minimal or no interruptions, the rhythm and tempo of the movements plays an important role. They should not be too fast so that the athlete does not get himself into a state of fatigue, and keeps his breathing and the set heart rate in the working rhythm. But they should not be too slow, otherwise the effectiveness of the lesson will noticeably decrease. The simplest and most effective solution to this problem is music.
Music for strength aerobics should be rhythmic and without pauses. The recommended time signature is marching four-quarter time. The speed of the music sets the tempo for the entire workout, so this parameter can vary in the range of 120-135 beats per minute.
But if you are tired of such technical data, then there is a much simpler option - a large number of compositions of different genres for each type of training are available on the Internet. With a little effort, you are sure to find music that fits perfectly into your workout!
Lesson results
At different stages of fitness training, people often leave reviews about strength aerobics for weight loss, in which they clearly talk about what difficulties they had at the beginning of their journey and what results they received after some time. The percentage of those dissatisfied or disappointed with the result is negligible - working conscientiously, this training will begin to bring the first results in 2-3 weeks.
If this is not enough for you, then look at the photos of strength aerobics classes, where the vast majority of athletes have an excellent, toned figure, as well as developed and sculpted muscles.
Thus, strength aerobics allows us to lose weight while maintaining muscle mass or simply keep our body in great shape and tone. Good luck with your training!
Is it possible to do aerobics at home?
Besides being effective, aerobics has another benefit: simplicity. You don't need to go to a trainer to get a complete understanding of what aerobics is for weight loss. Videos at home can be a visual aid for practicing. Today you can even download your favorite video for free and practice wherever it is convenient for you, in the absence of the Internet - sports are becoming more and more accessible!
Under the guidance of a trainer who records a video lesson, you can easily master the basic elements of aerobics, and just as easily learn dance routines. Moreover: while studying at home, you can press pause at any time and watch the incomprehensible moment again.
Learning dance routines
We invite you to experience for yourself how effective and interesting aerobics can be for losing weight at home. The videos for beginners attached to the article will help you learn several dance exercises and learn to remember the sequence of movements, imitating the picture of a real dance. Dance aerobics will bring something new into your life and, perhaps, will be the first step towards joyful changes!
Videos for beginners will help you learn several dance exercises and learn how to remember the sequence of movements, imitating the picture of a real dance.
