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Exercise is an aerobic exercise that requires the presence of oxygen for the body to produce energy. Their benefits in excess of weight and overall improvement of the body have long been proven. However, not everyone knows which exercises belong to the aerobics class.

Training functions

Aerobics is a physical activity that uses many muscle groups and increases oxygen consumption. The advantage of such a complex is that during classes the pulse and breathing quicken, which will help strengthen the heart. People who exercise regularly become resilient and resistant to stress. Despite this, those who want to lose weight most often turn to aerobic exercise – exercise is effective in burning fat.

Aerobic exercise has recently become very popular. Attributes here can be step, run, cycling, tennis, soccer, and other sports. To choose a more effective one, listen to yourself and choose what is really closer to you and brings you joy. The undeniable advantages of such training are:

Muscle building and growth. According to experts, aerobic exercise improves the relief of the body, the figure becomes more attractive. But they also focus on the fact that the diet must be strictly adhered to.

improved trade. By exercising, you will not only help increase muscle mass, but also improve metabolic processes in the body. And this, as you know, accelerates fat burning. Therefore, these exercises are more effective for those who want to lose weight.

Increase body endurance. By moving, you help fatigue fade away. In addition, harmful toxins are gradually eliminated from the body.

health promotion. If you exercise regularly, you will soon notice positive changes. This corrects the posture, the bones become denser and stronger, which reduces the risk of injury. Harmful slags are removed from the body, a general recovery begins. And it’s a direct path to longevity.

Training functions

Training functions

Despite the benefits of aerobic exercise, there is a whole list of contraindications. Therefore, caution should be exercised towards beginners whose body is not adapted to physical exertion. It is worth getting used to the exercises gradually. Exercise is contraindicated in pregnant women, people with serious illnesses and injuries.

Examples of aerobic exercise

Although almost all exercises known to be assigned to these exercises are considered typical standard tasks:

  • Aerobics.
  • Operation.
  • Quick walk.
  • Swimming
  • Jumper cable.
  • Dance.
  • Cardiology equipment course.

Aerobic training aims to build endurance and strengthen the cardiovascular system. Unlike these anaerobic exercises, they only increase the amount of calories consumed during the exercise itself and remain visibly calm.

The benefits of aerobic exercise

  • Strengthening the cardiovascular and respiratory system.
  • Possibility to use fat as a source of high energy.
  • Fixation of skeletal muscles.
  • Increases overall body strength.
  • Reduce the risk of cancer.
  • Increases the rate of elimination of toxins from the body.
  • Get a better night’s sleep.

How to use aerobic exercise to burn fat?

It is believed that aerobic exercise is the only way to fight fat. Indeed, if such a load is energy consuming, these conditions must be met for the fat to burn:

  • The duration of independent anaerobic training should be at least 40 minutes.
  • Heart rate should not fall below 60-70% of maximum.

Only when these conditions are met will the fat be used as an energy source.

How to use aerobic exercise to burn fat?

How to use aerobic exercise to burn fat?

How is the maximum heart rate calculated?

Maximum heart rate is the highest number of beats a heart can beat without stress. To define it, you can rely on clinical trials or calculate yourself using a formula.

Man Woman

220 – Aevum 220 – (0.88 x Aevum)

For example, a 25-year-old girl should have a maximum heart rate of MHR = 220 – 0.88 x 25 = 198 beats per minute.

To calculate the heart rate that this girl needs to train to burn fat, she needs to set a lower heart rate limit (60-70% MHR). The calculation shows that the heart rate does not fall below 119-139 beats per minute.

Aerobic exercise is an effective tool in the process of burning fat. However, they do not despise the result. When you stop exercising, your energy consumption returns to the previous level. In addition, this type of exercise will not allow you to gain muscle mass. Therefore, if your goal is not only to get rid of fat, but also to maintain a muscular corset, it would be very logical to combine aerobic exercises with anaerobic ones.

How are the exercises carried out?

If you’ve never done aerobics, start slow, don’t rush! The lesson should initially last no more than 15 minutes. As the body gains endurance, this time can be gradually increased, up to an hour.

By the way, the timing of the lesson completely depends on what goals you set for yourself. If you just want to keep in shape, a 20-minute workout a few times a week will do. If you need to lose extra pounds, for girls, increase the duration of exercise to 30 minutes 3-4 times a week.

Always warm up well before training, only then the body will be ready for more serious loads without harm to health. For example, if you want to jog, first stretch your muscles, take a leisurely walk, and then just start picking up the pace. After the main training, a short warm-up is also presented. Five minutes is enough for your heart rate to return to a normal level. It is also important to consider training time. Therefore, when it comes to losing weight, it is best to exercise in the morning on an empty stomach. To keep the figure in shape, classes can be replaced with lunch or dinner, but no earlier than two hours after eating.

Anaerobic exercise: what it means to train "without oxygen"