Aerobic training (aerobics) is an exercise recommended for people who are slimming and for those who want to increase their efficiency. What are the basic principles of aerobic training, and where is the best place to practice aerobics - in the gym, outdoors, or at home?

Aerobic trainingis a very apt term for the exercises that make up this set. The short name for these exercises isaeroby . "Aero" means "air", and it is air, and more specifically oxygen, that is of key importance in this training.

Aerobic training - what is it?

Aerobic exercises are alternately called aerobic exercises. They rely on increased oxygen exchange, which in practice means that during this effort the muscles have the maximum access to oxygen. And oxygenated muscles mean more intense fat burning.

In practice, aerobic training is about doing exercises of such an intensity that raises your heart rate to a level that speeds up your metabolism and thus enables you to burn fat more efficiently.

Aerobic training - for whom is it recommended?

Aerobic training is recommended primarily to people who want to get rid of body fat. Of course, burning is not the onlyadvantage of aerobic training . Oxygen exchange improves muscle endurance, so this training is also recommended for people building muscle mass as a supplement to strength training. Exercises, colloquially called aerobics, also affect the endurance of the most important - the heart muscle, whose contractions will increase in frequency during training and cause the pulse to increase. In short - aerobic training is an energy and vitality boost for everyone.

Principles of aerobic training

There are 3 things to keep in mind when exercising with aerobic oxygen.

1. High heart rate

First of all, with a constant pace of exercise - one that allows you to breathe freely and does not cause shortness of breath. The heart rate should be kept at 60-65% of the so-called maximum heart rate for a given person, which everyone can calculate individually (see below). The generally accepted favorable heart rate for aerobics is about 120-130 beats per minute.

2. Long duration

The second important issue is the duration of the effort. Unfortunately,these exercises require persistence - the minimum training duration is40 minutes . This is important because your body first uses up stores of muscle glycogen, which are carbohydrates, not fat. Intensive reduction of adipose tissue starts only after approx. 20-30 minutes. However, this is not a rule - burning also depends on many other factors, such as diet, age or hormone levels. However, in order to dispel doubts and be sure of the results, you should exercise a little over half an hour, and at least 3 times a week.

3. Diversity

The third issue concerns the muscle groups - effective aerobic exercise involves many muscle groups at the same time. So remember to choose exercises that will work with the largest muscle groups, i.e. shoulders and forearms, legs and buttocks, as well as abdominal and back muscles.

Abdominal aerobic training

Aerobic training is the basic type of exercise we should use if we want to burn belly fat. We often mistakenly think that crunches are better for this - it is not. It is aerobics that boost the metabolism and intensify the burning of adipose tissue, the most of which accumulates around the waist. Exercises involving the abdominal muscles, i.e. crunches, can complement training - they will make the skin firm and shape the waist.

This will be useful to you

How do I calculate heart rate suitable for aerobic training?

To calculate the level of 60-65% of your maximum heart rate, just make a simple calculation. Set at 220 for overall maximum heart rate. To find your own, subtract your age from 220. So a 25-year-old's maximum heart rate is 195 (200-25). To calculate the most effective heart rate for this person doing oxygen training, we solve the action: 195x0.65. The result is 127. So a 25-year-old should do aerobics at about 127 beats per minute. If the heart rate is lower, it will not burn much, and if the heart rate is higher, we will build muscle and endurance instead of burning fat.

See photos: Overview of physical activity measuring devices

Aerobic training - examples

Once we know the main principles of aerobic training, we can start looking for the best training for ourselves. We have many options to choose from - some of them are aimed only at burning fat, others additionally strengthen the entire body, while others will affect the efficiency and make running up the stairs to the 4th floor no longer a problem. It all depends on what effect we want to achieve.The most effective, however, will be a combination of different exercises. One of the training options is the king of aerobics - running - both on the treadmill and in the field. Then it is worth having a pulse measuring device with you. Training will strengthen the entire body, because nothing like running involves so many muscles at the same time.

People who like martial arts will definitely be interested in aeroboxing, which is a combination of aerobics and grips and strokes taken from boxing and kickboxing. On the other hand, lovers of music and dance will love Zumba classes. There are many possibilities and everyone will surely find something for themselves. However, it is worth taking advantage of the variety of these variants and make the long aerobic training sessions not monotonous and bring satisfactory results.

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ABC of exercises