Aerobic exercise. Aerobic exercise to burn fat

Under aerobic training is necessary to understand the physical exercises, which are more necessary to strengthen the cardiovascular system. By performing these exercises can develop stamina, to get rid of excess fat.

What can you say about the load?

By performing aerobic exercise, it should be understood that the muscles, except for a large amount of energy and require a minimum of large "supply" of oxygen. This allows the lungs, heart and blood vessels begin to work in a more intensive mode. Talking about such types of training, the professionals usually involve running, brisk walking, dancing, jumping rope, cycling and so on. D. Among other things, these include numerous sports activities. This is football, tennis, volleyball and so on. N.

In this review, we will consider that they can provide us with aerobic exercise. Furthermore, it should be noted correct technique implementation. If it does not comply, it will not get optimal results.

What we are able to provide this kind of training?

Aerobic exercises are a huge number of benefits, both physical and emotional. the following advantages can be identified:

1. There is a strengthening of the heart muscle. Significantly increases its efficiency. Also, there is a decrease in pulse rate in a state of calm.
2. Visibly improves blood circulation. Blood pressure while, on the contrary, reduced.
3. respiratory and skeletal muscles are strengthened.
4. There is the development of endurance.
5. They leave extra weight.
6. After a few weeks of regular exercise you will notice that the mood is more cheerful. Accordingly, aerobic exercise helps to get rid of depression.
7. With the help of them you can improve the quality of their sleep. It will be more healthy, more profound. This, in turn, leads to better and faster regeneration after training. And the person to fall asleep will be faster.
8. Disappear problem that worries at the present stage of many people. We are talking about lethargy. Thanks to daily training, you can save the state of cheerful throughout the day.

An important advantage, which are characterized by an aerobic workout is to increase life expectancy. This is due to an increase in blood flow velocity. Aerobic training complex will be an excellent prevention of the set of cardiovascular disease.

What technique should be observed?

Most likely, all of these virtues were not for you the secret before. But not many people know how to perform a set of exercises to get the maximum effect. In this regard, a simple jogging in the mornings can not bring the desired result. Accordingly, a lot of people after a few not very successful training just throw sports.

The active life world each exercise has its own purpose. To reach it, you just need to understand how this can be done. Aerobic exercise is no exception.

Many people who engage in aerobic exercise, trying to lose weight or increase your endurance. It's all possible, in principle, to name the main objectives of such training. Everything else is as additional bonuses. In order to get rid of weight, you need to run in the morning or in the evening for 10-15 minutes. What is the reason?

not be able to do without the energy

In order to be able to perform aerobic exercise, the body must provide energy. And if a man scooped her out of the fatty layers that he has, then everything would be fine. However, the main supplier of energy are carbohydrates. And nothing can be changed. But at that moment, when carbohydrate reserves run out, the body begins to consume all the material from its own resources, which are mainly fats. Exactly what we needed.

When a person begins to drop those extra kilos?

Aerobic exercise can lead to a complete emptying of carbohydrate reserves in about 20-30 minutes. On this basis, we can say that the fat will begin to disappear only after the expiry of that period of time. Naturally, a certain amount of fat to be burned, and at this time. But their number is small. In this regard, we can say that the best time to run is 40-45 minutes. Longer run it is not necessary, as with the fat will start to dwindle and muscles.

Aerobic exercise program is required to carry out about 3-5 times a week. This will help to acquire good results. In that case, if you belong to the category of newcomers, it should start to run from three times a week. For a run at the same time you want to spend about 20 minutes. In this way, you have to prepare your body for the subsequent loads. Gradually increase the time you need to exercise. However, this should be done only after two weeks of the start of classes.

The need for a warm-up complex

Aerobic exercise to burn fat involves holding workout. This should be done for both novice and experienced athletes. With it you can warm up your muscles and prepare your body for training complex. With warm possible to reduce the likelihood of injury. Once training is successfully completed, no need to rush to sit down or to stop. Walk a few minutes and recover my breath.

As mentioned earlier, a different system of physical exercises, within the category of aerobic exercise can be used. And each of them a certain number of calories burned. It is also necessary to understand, if you decide to do aerobics closely.

It is possible to combine aerobic exercise with power?

If you decide to do bodybuilding, then most likely, you will hear that combine aerobic exercise with strength training is impossible, as it would be a big mistake. However, in the 70 years it has been proven that if you do everything correctly, you can get a great result. Especially if you need to lose weight and give your muscles relief.

As mentioned earlier, the body needs energy in order to overcome certain loads. Since the power of training complexes are large enough, then the power should be more. From this it follows that if aerobic exercises will be carried out after strength training, it is already exhausted body will draw the energy it needs from its reserves. In other words, the fat will disappear. In this situation, the impressive effect can be achieved faster time.

errors to be avoided in their training

It will make a huge mistake in the athlete if he would resort to aerobics prior to performing strength exercises. He just did not have the energy to work with heavy weights. Accordingly, strength training will be useless occupation. Muscle mass or strength will not be able to receive.

Talk about the fact that aerobic exercise for weight loss break down muscle mass, it is not truly reflect the real essence of things. Of course, if the person will perform consistently marathon races, he will lose in the amount of muscle. However, if a run will be performed three times a week, and its duration will be less than 20 minutes after the main power training in 45 minutes, this will only lead to use. The muscles at the same time not lose anything.

If you want to include these types of training in your program, then you are advised to increase the total amount of protein intake to about 2 grams per kilogram of body weight. This can help to protein shakes or products with high contents of proteins. However, the fats in such products more.

What types of aerobic exercise are there?

What we usually mean by aerobic exercise? It should result in some of the most popular examples.

1. The most simple form of exercise is walking. However, the effectiveness of it is not too high. As a result, it takes place the development of the joints without large loads. Take advantage of this kind of training can be if from home to work to walk only 15 minutes.
2. Running. One of the most popular forms of aerobic exercise. Root can run slowly and gradually increasing speed. However, do not try to escape as quickly as possible. The main thing - to try to keep the pace longer.
3. Cycling. With such a variety of exercises, you can achieve impressive results. When riding a bicycle to work are numerous muscles. Stress on the joints at the same time will be minimal. Are you wondering whether you can perform aerobic exercises at home? Yes, you can. Enough to get to this bike.
4. This exercise, like swimming, makes work almost every muscle. Man alone can pick up some speed, while controlling the nervous system. If you have your own pool, you can also answer the question of whether it is possible to perform aerobic exercises at home.
5. Another no less popular kind of loads are considered jumping rope. Of particular prominence they brought in connection with the fact that they can be run anywhere. And inventory is not too expensive. But in their effectiveness jumping nothing inferior run.

What are the differences of the two types of training?

It should distinguish between the types of loads such as anaerobic and aerobic. Although the distinctive line between them is too thin. Under anaerobic training in the first few seconds of the energy is taken from the muscles. And then the body begins to use oxygen, converting one type of exercise to another. Aerobic and anaerobic load thus implies contact with each other.

A simple example is the load anaerobic sprint - sprint with all possible speed. In addition, weight lifting and exercises on special trainers in gyms also belong to the species of anaerobic exercise.

Take care of your diet

I would like to say a little about nutrition. In that case, if you do aerobics, and at the same time do not eat, you can not get the desired effect. The result will be a very weak. Therefore, you should thoroughly think about their diet and try to start treating eating not as a forced necessity, but as a source of energy for high-quality work of the whole organism.

Conclusion

In this review we have tried to consider all the basic nuances that are directly related to aerobic exercise. It is understood that, as well as to other training facilities, they should be approached thoroughly, with the utmost care. Otherwise, the result is not only frustrating, but does discourage sports. Therefore, good luck to you in your quest for self-improvement and to form their own body!