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To get rid of cellulite, work in two ways: exercise and follow a proper diet. Among the most effective exercises for cellulite, aerobic training is in the lead - because it burns fat evenly and firms the body. See how cellulite is formed and choose the training that suits you best.

In the fight against cellulite, any aerobic training will help - thanks to regular training you will get rid of cellulite on the buttocks, thighs and abdomen.

How is cellulite formed?

The fat cells under the skin are entwined with connective tissue. The symptoms of cellulite are visible when fat cells overgrow, so that the connective tissue becomes "too tight". There are small irregular bumps on the skin. Consequently, the connective tissue hypertrophy leads to the deterioration of the skin condition, causing microcirculation disorders. The proper circulation of tissue fluids and the functioning of the lymphatic system are disturbed. It cannot keep up with cleansing the body of metabolic products and toxic substances.

Cellulite has a hormonal background. It appears only after reaching sexual maturity, intensifies during periods of the "hormonal revolution" - pregnancy, menopause, and sometimes at different times of the menstrual cycle. The main culprit is the female hormone estrogen, which determines the typically female, i.e. uneven distribution of adipose tissue and regulates the water balance in the female body.

The more body fat, the more pronounced the symptomscellulite . But that doesn't mean that orange peel does not apply to thin women. How and whatexerciseto improve the appearance of the skin?

Aerobic training helps get rid of cellulite

Properly selected exercises are conducive to the proper functioning of the body and reduce the amount of "orange peel".

Through exercise, we force the body to burn fat, regulate metabolism and stimulate blood circulation.

What to train?

  • brisk walking, preferably in a varied terrain with a lot of hills;
  • riding a stationary or conventional bike;
  • stepper exercises;
  • swimming for at least 50-60 minutes, 3-5times a week;
  • yoga exercises that combine breathing exercises with dynamically performed heat-generating poses; help to improve blood circulation, digestion and have a firming effect.

How to get rid of cellulite

This will be useful to you

The anti-cellulite diet should include:

  • vegetables and fruits containing a lot of vitamins and minerals;
  • products rich in fiber, which ensures the smooth functioning of the digestive system;
  • grains, sprouts and legumes in the form of as little processed as possible;
  • soybean dishes that can compete with meat in their protein content and do not contain toxins found in animal foods.

How much to train to reduce cellulite?

It is important to train at the intensity that is right for you, optimal for fat burning. Intensity is determined by using your maximum heart rate, which is the highest heart rate your heart can work at maximum exertion in one minute.

The easiest way to estimate them is: 220 - (minus) the age of the man and 226- (minus) the age of the woman. The value we got is our maximum heart rate. It has been assumed that the optimal training intensity to burn fat and develop endurance is within the heart rate range of 65% to 85% of the maximum heart rate.

So calculating 65% and 85% of our maximum heart rate value, we get a range of heart rate values ​​in which we should be within during training. For example, a 30-year-old man has a maximum heart rate of 190 beats per minute, and the heart rate range suitable for fat burning is between: 190x65%=123 and 190x85%=161. Exercise heart rate can be controlled by palpation, i.e. by placing your fingers on into the carotid artery or with a heart rate monitor. All people who are not used to training should start slowly and gradually increase the effort.

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Thighs and buttocks