Aerobics - what is it? Basic concepts, exercises for beginners

The word "aerobics" means "with oxygen." These exercises, energetic enough and vigorous, last long enough and are performed regularly to keep the heart and lungs in good health. It is usually performed in groups with an instructor and background music. In this article, the concept of "aerobics" (what is, varieties, what is the use of the lessons) is considered and brief historical information is given.

Interest in aerobics is growing at a lightning speed since the first days of its inception. The audience, interested in strong health and a beautiful body, realizes all its benefits. Such activities burn fat faster than any other type of exercise.

Aerobics: what is it?

The term "aerobics" is the concept of more efficient oxygen saturation, which occurs during exercise. They must act on the body in such a way as to raise the level of oxygen consumption to them. Consequently, they must be continuous and at the same time rhythmic, so that all the larger muscle groups are involved.

Dr. Kenneth Cooper (physician and former participant in the running race) in 1968 changed the world of fitness by publishing a book called Aerobics. Exercises are simple and do not require any preliminary physical training, so all that is needed is the desire to follow the instructor on the path to health and a good figure. The publication of this eloquent speaker and magnificent motivator launched a new craze in the process, which spread to the masses.

A bit of history: life and movement

Aerobics is a system of exercises aimed at preventing the development of coronary artery disease, which was first put forward by Dr. Cooper in 1968 in a Texas Air Force hospital. After the publication of the book, Jackie Sorenson developed a series of dances known as aerobic, whose goal is to strengthen the cardiovascular system. So, dance aerobics and other forms of exercise were born, which gained great popularity not only in the USA, but also in many other countries in a very short time (about two decades).

Serious sport

In 1983, Howard and Karen Schwartz developed a completely new and competitive sport called sport aerobics. Already in 1984, their organization receives permission to hold the first national championship. In the beginning in sports aerobics competitions were organized in four categories: among men, among women, mixed pairs and mixed trios. Since 2002, changes have been made, and now groups of six athletes could compete. In 1996 sports aerobics was officially accepted as one of the gymnastic disciplines.

Aerobic exercises give a load on the heart and the circulatory system of the body. This stress obliges the body to adapt, as a result of which many changes occur that bring positive results. The health benefits that can be gained from classes are vital, as these are not only exercises that help regulate weight, but also the ability to prevent the development of many common diseases. You can distinguish the following benefits, which give regular aerobic exercise:

• Control over weight.
• Reducing the risk of developing diabetes, heart disease and obesity.
• Reducing the level of "bad" cholesterol.
• Increase in the level of endorphins.
• Increase the effectiveness of the body in the absorption of oxygen.
• Decreased subcutaneous fat.
• Increased muscle tissue and its elasticity.
• Improve sleep quality, cheerfulness in the morning.
• Reducing the severity of chronic diseases, such as heart disease or hypertension.
• A rush of strength, relief from fatigue.
• Maintaining a good mood.
• Getting rid of the depressed state, stress and anxiety.
• Prevention of cardiovascular diseases.
• Reduced blood pressure.

Regular training increases the flow of blood, respectively, the heart chases its large volumes. As a result, aerobic exercises gradually strengthen the heart, which allows prolonging the time of their implementation.

Guide to the types of aerobics for beginners

There are several types of aerobics. Beginners can start with the varieties described below.

Step aerobics

The most ancient form of aerobic exercise, however, is one of the most recognized and effective. It can be held both in groups and at home, where rhythmic music for aerobics sets the pace for lessons.

Bicycle aerobics

Since 1989, it became possible to train on a bicycle indoors. To this day it is one of the most practiced activities in gyms. Bike aerobics does not require any special skills, gives a chance for 45 minutes to burn 500 calories and is suitable for people of all ages. Another advantage of this type of aerobics is the psychological aspect. Classes are equipped with video projectors for a virtual trip with fantastic landscapes and soothing music.

Exercises with a rope

Skipping rope is a device that can be used almost anywhere and at any time. To do the exercises, you do not need to spend much time training, and equipment costs a penny. For the rhythm fast music is used (for aerobics with a rope, the duration of the tracks can be used as a benchmark in time).

Jazz aerobics

A popular aerobic exercise in the group from a few people to dozens. Aerobic classes are conducted by certified instructors who teach specific dance moves and follow the technique during the lessons.

Yoga and aerobics

There is a huge misconception about yoga. It is generally accepted that yoga, first of all, implies stretching. However, this practice involves much more - yoga helps to develop the respiratory system. The respiratory system includes organs that supply oxygen to the body.

Aqua aerobics

Not only for problems with obesity, aerobics is indispensable. What is it and what benefits aqua aerobics brings, almost everyone who has problems with joints, back pain, fragile bones due to diseases, as well as people of advanced age, knows.

Tai Chi and other exercises for the mind and body in a mix with rhythmic loads

Along with the desire to look and feel good physically, many of us want to stabilize also the mental and spiritual aspects. Ancient Eastern practices pay much attention to the latter, but it is impossible to achieve harmony with oneself without working on the physical shell and oxygen saturation of the body.

Finally

Health, tightened body and aerobics ... What is and how these three concepts are related, everyone knows today who is engaged in strengthening his body and wants to live as long as possible. Aerobics is a type of exercise that combines rhythmic exercises with stretching and strength training to improve all health indicators (such as flexibility, muscle strength and the state of the cardiovascular system). Today, the real reality is that every person must find at least half an hour among his loaded schedule to work on himself.