Types of recreational aerobics. Types of fitness

To learn all areas of fitness, you first need to understand what it is. The concept of Fitness comes from the English verb "to fit", which means to be in good shape. In a broader sense, this can be understood as the general physical fitness of the human body.

Physical fitness consists of the following elements:

• preparedness of the cardiovascular system;
• flexibility;
• muscle endurance;
• force;
• power;
• development of a sense of balance;
• good coordination of movements;
• reaction;
• rapidity;
• the ratio of muscle to fat tissue in the body.

Fitness as part healthy lifestyle life can be divided into several types. Today, each of these types has become a separate sports direction. In total, there are about 20 areas of fitness.

Aqua aerobics

Water aerobics (also called "Hydroaerobics" or "Aquafitness") is a type of aerobics and a type of fitness that involves performing exercise in the water under musical accompaniment. Water aerobics combines loads on all major human muscle groups. This is due high efficiency classes. Water has a higher density than air and so it naturally resists movement. human body in any direction. This contributes to a natural increase in the load on the muscles.

When doing water aerobics, there are several notable advantages and distinctive features. For example, the water temperature is several degrees cooler than the human body. Thus, the body uses extra calories to warm the body. In addition, water reduces the gravitational load of the body. This reduces the load on the spine (for example, with a bad back or in the elderly) or the stomach (in obese or pregnant women). Also, when doing water aerobics, the likelihood of injury is reduced to zero.

The main advantages of water aerobics:

• obesity prevention;
• posture correction;
• weight loss;
• cellulite prevention;
• prevention of varicose veins;
• strengthening the vessels of the heart;
• improvement in blood pressure;
• the ability to exercise safely during pregnancy.

Water aerobics classes are held both in shallow water and in deep water. In the deep-sea version, special belts are used that support the body and prevent drowning. In shallow water, a person stands on his feet. From this it follows that aqua fitness does not oblige anyone to be able to swim and is available to an extremely wide range of people who want to train.

Bosu

Bosu is a relatively new subspecies of fitness. It got its name from the A BOSU Balance Trainer (or BOSU ball - "Bosu ball"), which resembles a half rubber ball(hemisphere). Used on both sides: hemisphere up or down. All exercises in barefoot are performed on an unstable surface, which is very effective. Bosu is a bit like step aerobics. In particular, in such classes many similar exercises are used. The advantage of barefoot over step aerobics is the lack of complicated choreography. This is due to the fact that performing a particular movement, there is a need to maintain balance.

The gymnastic platform consists of a plastic base with a diameter of about 60 centimeters and a rubber dome. The degree of rigidity of the dome can be adjusted by changing the volume of air pumped into it. Relatively soft hemisphere with a spring effect acts as a shock absorber, reducing the shock load on the joints. In addition, in a number of exercises it is necessary to ensure the balancing of the body, thereby increasing the load.

Key benefits of Bobo training:

• development of strength and agility;
• improved coordination of movements;
• strengthening vestibular apparatus;
• posture improvement;
• weight loss.

The use of the bosu platform can take place as a step. Thus, standard exercises on the legs and buttocks. In addition, the barefoot platform can be used in other types of fitness - for example, during Pilates classes.

Zumba

Zumba aerobics is a set of dance movements based on basic steps. Zumba is a dance aerobic workout aimed at improving the figure and good mood. This direction of fitness is based on energetic movements that are performed to the rhythms of incendiary music.

Energetic and positive Zumba is suitable for everyone, regardless of age, sports training and build. Thanks to training, you can get incredible pleasure from rhythmic movements, communicate, relax and just have fun with excellent musical accompaniment. And all this at the same time efficient combustion calories. Unfortunately, such a wonderful training system as Zumba has its contraindications. You can read more about this.

Callanetics

Callanetics is one of the commercial areas of fitness. Callanetics exercises are based on yoga asanas and static loads alternating with stretching of the muscles. Callanetics - complex gymnastic exercises, designed by American Callan Pinckney. This is a franchise company, which is yoga recycled for the American consumer. The peak of the popularity of callanetics came in the 1970s of the XX century, and in the late 80s it came to naught. Its current popularity is a consequence of the death of the author in the spring of 2012 (at the age of 73) and the opportunity to earn money without obtaining a license.

The technique was developed in the distant 60s. Callan Pinckney came up with it when she had health problems, namely with her back. The specialists insisted on the operation, but she, full of hope, began to come up with various exercises that would alleviate this pain. And she succeeded, back pain disappeared. And now thousands of women can also restore their health and correct their figure.

crossfit

CrossFit is a set of fitness exercises developed over 20 years ago by former gymnast Greg Glassman, who opened his first CrossFit gym in California in 2001. Registered as a trademark by CrossFit, Inc. CrossFit was originally used for physical training firefighters, but soon gained popularity among the people. CrossFit is divided into "physical" (for most people) and "competitive" (for elite athletes, professional athletes). One of the hallmark exercises of CrossFit is the overturning of heavy car tires.

CrossFit workouts include elements from high intensity interval training, weightlifting, athletics, plyometrics, powerlifting, gymnastics, kettlebell lifting and other sports and physical activity. “Our specialty is not to specialize,” says Greg Glassman. CrossFit is practiced by members of more than ten thousand specialized gyms ("Boxes"), half of which are located in the United States.

Pump aerobics

Strength training using a mini-barbell. Pump aerobics is a mixture of bodybuilding and regular aerobics. All exercises are performed at a high pace to the music. Dance elements in pump aerobics are excluded; instead, various bench presses, tilts, and squats are used. In pump aerobics, all muscle groups are worked out.

Pump aerobics is a strength exercise, the purpose of which is to work out the basic muscle groups. Pump aerobics is not suitable for everyone, given the intensity and great physical activity, this type of training is available only to trained people. Pump is not suitable for beginners in fitness, people suffering from varicose veins and people with problems of the musculoskeletal system and spine.

Pilates

One of the most famous systems of physical exercises today. Pilates was developed by Joseph Pilates and is named after him. The lessons are a set of smooth movements aimed at improving body flexibility, strengthening individual muscles and the organism as a whole.

In the process of Pilates, not only large superficial muscles work, but also small deep ones, which require special approach and specific training. In addition to a purely health-improving direction and a means of weight loss (see "?"), Pilates is a restorative remedy after various injuries, in particular, spinal injuries.

Pilates has the following benefits:

nordic walking

The concept of " nordic walking"comes from English. Nordic Walking, literally - Walking with sticks - view physical activity, which uses a specific training methodology and walking technique with the help of specially designed sticks. In the late 1990s, it became popular all over the world. There are also names "Nordic walking", "Finnish walking", "Nordic walking".

But walking with sticks appeared much earlier. Shepherds, pilgrims - they always used sticks as an aid on difficult terrain. In medical institutions, sticks have also long been used in physiotherapy exercises. It is believed that in 1940, professional skiers from Finland, who wanted to keep fit outside the ski season, guessed to train without skis. But using running with ski poles.

Benefits of Nordic Walking:

• maintaining the tone of the muscles of the upper and lower parts of the body;
• training about 90% of all muscles of the body;
• burning up to 45% more calories than normal walking;
• reducing pressure on the knees and spine;
• improving the functioning of the heart and lungs;
• corrects posture and solves problems of the neck and shoulders;
• improves balance and coordination.

Nordic walking is an effective activity for athletes who need constant training in the cardiovascular system and endurance. It returns to a full life of people with problems of the musculoskeletal system.

Step aerobics

Step aerobics is a type of fitness aerobics using a special step platform. It allows you to perform basic movements coupled with steps and jumps on it and through it in various directions. Step aerobics is great for preventing and treating osteoporosis and arthritis, as well as strengthening leg muscles and recovering from knee injuries.

The direction of step aerobics arose in 1989 thanks to Jean Miller. She, having injured her knee, on the advice of an orthopedic doctor, took up strengthening the muscles of her legs, stepping on a box from under milk bottles and leaving it, as a result of which she developed the first set of Step aerobics exercises.

Step aerobics is designed primarily to combat overweight and stress. Regular exercise promotes sound sleep and improves the figure, giving it a more slender and regular shape.

Other fitness areas:

Stretching

(from the English “stretching” - stretching) is one of the areas of fitness, which is a set of exercises that help stretch the muscles and ligaments of the body. This leads to increased elasticity and relieves tension from the muscle groups being worked out.

Belly dance

Belly dance is also a Western name for a dance technique common in the Middle East. In our country, it is no longer used as an art form, but as a way of training to maintain tone. The exercise works out the press, burns excess fat from the abdomen and thighs.

Pole dance

Pole exercises as a mixture of erotic dance and elements gymnastics. , like Belly Dance, is more common as a sports direction aimed at strengthening all muscle groups. Half-dance championships are held.

Fitball aerobics

Strength and stretching exercises. They are performed using a large inflatable ball - fitball. This type of fitness strengthens muscles, develops coordination and flexibility, and improves posture.

slide aerobics

A set of athletic exercises using a special slide board. Most of the exercises are similar to the movements of a skater and are aimed at developing the muscles of the lower body. In addition, slide aerobics contributes to the development of general endurance, a sense of balance and coordination. Slide aerobics is the best form of fitness for women who want to get rid of extra pounds in the thigh area.

fitness yoga

Integration and healthy lifestyle with modern point vision. The lessons are mainly correct execution poses and general body training.

Fitbox

This type of fitness combines aerobics and Thai boxing. To rhythmic music and maintaining a high pace, the athlete strikes the punching bag. This involves both arms and legs.

Fitness roller skating

Vigorous inline skating burns more calories than running (374 calories running versus 425 calories skating in 30 minutes). The load on the joints and spine is several times less when rollerblading.

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The name itself here suggests the meaning and purpose of health-improving aerobics - to improve the well-being and health of a person. It is one of the areas of mass physical education with adjustable load. There is a classification of recreational aerobics, taking into account age and level of training:

for preschoolers, schoolchildren, youth, youth, middle and older ages;

by gender: for women and men, as well as for women who are expecting the birth of a child;

by level of training: beginners, 2nd, 3rd year of study, etc.

E.S. Kryuchek distinguishes the following types of recreational aerobics:

high intensity aerobics (Hign impact) - an activity with the active use of jumping and running. Recommended for people with high level readiness;

low-intensity aerobics (Low impact) - an activity with the predominant use of walking, movements with semi-squats and lunges;

funk aerobics (Funk) - this type of activity is characterized by a special technique of movements (spring walking) and freer plasticity of the hands, danceability and emotionality of movements are accentuated;

city, or street jam (Sity (street)-jam) - complex choreographic dance connections are included in the classes. As they are studied, they are combined into compositions according to the type of floor exercises;

step aerobics (Step-up) - exercises are performed on a special platform with adjustable lifting height;

slide aerobics (Slide) - exercises are performed on a special track that allows you to simulate the sliding of a skater;

fitball (resistball) (Fitbol) - classes using a large special ball, on which exercises are performed while sitting and lying down;

aeroboxing, tae-bo (aeroboxing-tae-bo) - varieties of aerobics with elements of boxing and its oriental varieties;

hydroaerobics (aqua-aerobics) - classes carried out in the water (pool) of different depths;

fitness, power aerobics (Fitness, Workout) - an activity in which dance aerobic exercises are used to warm up. In the main part of the lesson, strength exercises are performed (with dumbbells, bodybars, on simulators). The combination of different types of exercises is carried out as a "circuit training".

1) programs without objects and devices (high and low intensity, for pregnant women, funk, city jam, hydro aerobics);

2) programs using objects and devices (with weights, dumbbells, shock absorbers, step, slide, fitball, etc.);

3) mixed type programs (aeroboxing, karatebics, yoga aerobics, fitness, power aerobics).

Such a variety creates problems in the dosing of physical activity, since all of the above types differ significantly from each other in many respects and, above all, in the magnitude of the training impact that they have on the body of the student.

characteristic feature health-improving aerobics is the presence of the aerobic part of the lesson, during which the work of the cardiorespiratory system is maintained at a certain level. An indicator of the fitness of this system is the maximum oxygen consumption. Positive effect provides only optimal exercise stress achieved during aerobic exercise. It should be such that for a certain amount of training time, the heart rate (HR) is in the so-called “target heart rate zone”: this is 60-90% of the maximum heart rate. Moderate-intensity exercise for most people with a low level of physical fitness corresponds to brisk walking.

Each practitioner must learn to determine the pulse first at rest. Also, know your maximum heart rate. For a twenty-year-old girl, this is 200 beats per minute. This means that the optimal heart rate will be 140-160 beats per minute. And it should be maintained continuously for at least 20 minutes of practice. If you practice with such intensity four times a week, then the training effect is felt quite quickly: preparedness improves, the heart strengthens. Good way test "talk test". If during classes you can continue the conversation, then the intensity is acceptable. If you feel disruptions in breathing and are hardly able to maintain a conversation, then the load is higher than permissible.

Health aerobics programs attract a wide range of people with their accessibility, emotionality and the ability to change the content of the lessons depending on their interests and preparedness.

Health aerobics is popular with amateur and professional athletes, offering programs without age restrictions. Training attracts with accessibility, emotionality and health maintenance. Therefore, recreational aerobics is an element of mass physical culture with exercises of varying intensity and loads. It is carried out in the form of group individual lessons in sports halls.
Aerobics is considered to be healthy if the classes set a favorable emotional background, relax the psyche, and relieve stress. As a result of regular exercises, the body is strengthened, a proportional physique is formed. In health-improving aerobics, the effectiveness of exercises is achieved through the experience and ability of a fitness trainer to conduct a positive exercise, drawing the attention of trainees to the expressive performance of exercises. The rhythms of accompanying music organize movements, make exercises more energetic, which ultimately has a positive effect on the health of the trainee.

Health aerobics includes classes consisting of basic exercises - jumps, swings, endurance exercises. The following are popular types of recreational aerobics:
Walking
Walking with weights
Race walking
Walking is good for the physical and psychological health of a person, gently and favorably affects the body, improves mood.
Run
More suitable for trained people. You can run on a treadmill or fresh air. In both cases it is not required special training and equipment. On the treadmill, training is not interrupted in any weather and season, and outdoor running is limited by weather conditions and the need to build routes. Oxygen supply is a determining factor in fat burning and recovery, so it is better to choose routes where there is more vegetation. Running in fitness clubs is less effective in terms of providing an abundance of fresh air.

Aqua aerobics
Hydroaerobics
Hydroshaping
Performed in the pool under the guidance of an instructor. During water aerobics, stabilizing muscles are strengthened, joint mobility and posture are improved and the load is removed from it. High energy consumption indicates distinguishing feature aqua aerobics. They train with it in order to lose weight and maintain a figure, it is also suitable for children and pregnant women.

Hydro aerobics classes include rhythmic gymnastics exercises, games, swimming exercises and hydromassage. The workouts are divided into blocks and linked by swimming exercises. In hydroaerobics, swimming is taught, and for those who can swim, a set of exercises is developed to improve technique. Suitable for those who want to diversify their usual water aerobics classes, include more emotions and movements, as well as improve their swimming skills.

Hydroshaping is aimed at eliminating the faults of the figure and excess body weight. When choosing a set of exercises, attention is paid to problem areas - the waist, hips and buttocks. A feature of hydroshaping is the measurement and monitoring of weight and girth indicators of the listed problem areas, dynamic monitoring of the reduction of body fat. As a result, selected individual program for exercise and exercise intensity. Correction of figure defects and separate parts bodies are the main task in hydroshaping.


Step aerobics
Step aerobics uses step platforms, benches or stands. The height of such step platforms is 15-30 centimeters. It is advisable to train on a platform whose height is adjustable, since for each trainee the height is selected individually by the instructor, depending on the level of training. The load on the trained muscles is greater, the higher the height of the platform. The movements are rhythmic, danceable, and the exercise combinations consist of running, jumping, exercises with dumbbells and rubber bands.

During classes, you should pay attention to the technique and safety of the exercises:
1. Keep your back straight and exercise with your legs. The load is directed to the legs
2. The foot should be fully placed on the platform, the heel should not hang down.
3. Try to avoid performing sudden movements, do them rhythmically in tempo with the music in order to avoid injuries to the limbs and muscle strains. It is advisable to alternate arms and legs.

Fitball aerobics
It is carried out using a special ball for a large support (from 45 to 95 centimeters in diameter). The main purpose of such aerobics is to train the vestibular apparatus, balance, strengthen joints, unload the spine, and relax muscles. Fitbull aerobics is suitable for the elderly and pregnant women, as well as for classes at home.

Cycle aerobics
It is a high intensity interval training on an exercise bike. Training is performed in two positions: in a seated position, in which the back is kept straight, and standing - a tilt of the back such as that of a cyclist riding on racing bike. The training simulates driving over rough and mountainous terrain or on sheer wall. Therefore, cycle aerobics is extreme view aerobics. The load is adjusted by changing the speed of pedaling or changing the position of the back. Behind a short time cellulite on the legs is removed, leg muscles become stronger. Limitations for cycling aerobics are associated with diseases of the cardiovascular system, varicose veins veins, knee joint and musculoskeletal system.


Power aerobics
Combat aerobics
Pump aerobics.
Exercises are aimed at increasing endurance, coordination and strength. In training, it is desirable to observe the technique of performing exercises and clearly follow the movements of the coach.

Power aerobics workouts include weight training exercises - dumbbells, bodybars, barbells, balls. Exercises have a circular nature of repetitions. Squats, lunges, presses, exercises to strengthen the abdominal muscles are performed.

Combat aerobics is represented by the martial arts of ki-bo and tai-bo, includes elements of martial arts, boxing and dance choreography.

Ki-bo contains exercises based on punches and kicks, similar to fighting an invisible opponent. As a result of regular practice of ki-bo, reaction speed develops.

Thanks to tai-bo aerobics, the main thing that trainees learn is breathing technique, since breathing exercises are included in the training program. As a result of their implementation, the muscles relax and the negative is removed.
Pump aerobics is a set of exercises borrowed from bodybuilding and aerobics, performed with dumbbells, a barbell and a step platform. The training is high-intensity, so pump aerobics is suitable for trained people involved in fitness.


dance aerobics
This is an emotional and creative type of aerobics, the ultimate goal of which is burning extra calories, shaping a slim figure, acquiring plasticity and flexibility. Regular classes contribute to mastering the art of dance. Therefore, dance aerobics is so popular among women. Dance aerobics classes lead to weight loss, working out the muscles of the legs, the press, improving posture, coordination and dexterity of movements. It also develops a personality from the creative side by introducing new movements, depending on preferences and desires.
The choice of the direction of dance aerobics directly depends on preferences and desired results.
Popular areas of dance aerobics:
1. Latino aerobics
2. Funky aerobics
3. Hip-hop aerobics
4. Rock and roll aerobics
5. Jazz aerobics
6. Bellydance
7. Aerobics on the pylon

1. Latin aerobics is an energetic and plastic dance that fills the atmosphere with feelings, where the rhythm of movement captures all the dancers. Basic elements dance - step imitation, springy steps, fast hip movements, musical style of cha-cha-cha and mirenga. The advantage of Latin aerobics lies in overcoming the constraint of your body, acquiring the skills of emancipation, pleasure.

2. Funky aerobics is a style of dance in which undulating movements of the body and arms, funky walking with sliding elements are performed. Due to the performance of movements with the whole body, the likelihood of back diseases decreases, the spine becomes flexible. Movements in funk aerobics are cyclical and are done with less intensity than in latin aerobics. Funky aerobics requires good choreographic training.

3. Hip-hop aerobics consists of elements of modern youth dances, reminiscent of street dances, in which the tempo of the music periodically changes, allowing the trainees to relax and catch their breath. The movements in the dance are not similar to the previous areas of dance aerobics. Break dance elements, push-ups, squats, opposing and opposite movements of the arms and legs are performed at the same speed. For hip-hop aerobics, it is important to be strong and flexible.

4. Rock and roll aerobics resembles a fashionable club dance, has a clear rhythm, fast paced music. During rock and roll aerobics, rotations, movements and jumps are performed.

5. Jazz aerobics is divided into classical and Afro-Negro jazz. In the first of them, marches, turns, sliding steps, diagonal movements are performed. The second type is exotic and uses energetic movements of the hips, jumps that make the legs embossed. Accordingly, the accompanying music is selected depending on the type of jazz aerobics.

6. Belly dance or belly dance offers a style of movement for any figure. The main thing in bellydance is the art of feeling the freedom of the body. During classes, shaking the legs and hips, pushing out the abdomen and chest, swinging at the expense of the knees, movements in the form of "eights" are performed. Belly dancing achieves two goals. The first is related to strengthening physical indicators, the second is aimed at overcoming embarrassment, acquiring charming femininity and a graceful thin waist in return.

7. Pole aerobics is based on elements of acrobatics, dance and fitness. Pole exercises help you gain confidence and great stretching. Performing hold movements own weight with handstands, it develops the muscles of the upper body. Due to this, the muscles of the core and arms will be tightened. However, pole aerobics sometimes results in sprains, bruises, and muscle pain until the muscles adapt to the stress. Classes require endurance, coordination, strength and choreography skills.

As a result of dance aerobics classes, an attractive a slim body, back muscles and posture are strengthened, dance art skills, grace, plasticity and artistry are acquired. Dance aerobics to some extent provides an opportunity to overcome the problem most people have with lack or lack of self-confidence, shyness, fear of making mistakes, correct and natural expression of emotions.

Thus, health-improving aerobics is filled with energetic movements with elements of fitness, martial arts and dance art. Thanks to regular classes trainees receive a charge of energy and vivacity, health and body. Everyone can do any of the types of this aerobics or try several, find a suitable training program for themselves, and, of course, achieve their goals and objectives.

Aerobics is popular due to its accessibility, simplicity, it is not tied to any specific rigid training program. You can always change the content of the training, the main thing - mood, condition, well-being.

For most people, aerobics is still associated with morning TV or radio shows, in which young women and men perform intricate steps to an incendiary melody.

Indeed, one of the most popular species aerobics involves performing special physical exercises to music. However, this concept of "aerobic training" includes other activities, which in general can be characterized as training of the respiratory and cardiovascular systems. The term "aerobics" itself means gymnastics to increase aerobic activity, that is, its ability to absorb oxygen, deliver it to tissues and spend it on the needs of the body as much as possible.

The basis of any aerobics lesson is various exercises performed in walking, running, jumping, as well as strength and flexibility exercises performed from different starting positions.

The main efforts during aerobics fall on the large muscles of the body: it is in them that the largest amount of oxygen accumulates. The choice of load must be agreed with the coach. There are three main training intensity modes low, medium and high (we will talk about them a little later). They are calculated relative to the maximum possible heart rate. This indicator can be obtained by subtracting your age in years from 220. With a minimum load, the pulse should not be more than 60% higher than the limit level, with an average by 70%, and a high by 85%. There are other criteria for assessing the intensity of the load. Usually, after meeting you, the trainer recommends one or another amount of physical exercises, reducing the risk of injury to zero.

Weight loss is not the main goal of aerobics, but by-effect healing nature. Note that even in combination with an individually selected diet, losing overweight not as easy as your imagination usually draws. To bring the body into an “aerobic” order and lose weight, you will have to exercise 2 3 times a week for 1.5-2 hours, and only after 6-12 months will a tangible result be noticeable. As far as well-being and Have a good mood, then, of course, according to these criteria, it is possible to recognize the advantages of aerobics much earlier.

You can choose any of existing species aerobics (and there are more than forty of them and new ones are constantly appearing), you can combine movements different types. If necessary, the instructor will help you choose a set of exercises individually. There are practically no contraindications for aerobics, any exercise can be replaced if your health condition requires it.

Currently, fitness clubs offer the following types of aerobics: dance (the most famous), step, tai-bo, slide, fit-ball, etc. Let's talk about them in more detail.

The main directions of aerobics

Dance Aerobics the simplest kind. It heals, strengthens muscles (especially the lower body), stimulates the cardiovascular system, improves coordination and posture. If you feel that you need to lose a few kilograms, improve coordination of movements, raise the overall tone of the body, this is exactly what you need.

Dance aerobics classes are interesting and emotional. The program is built on the same principle as basic aerobics, but has a pronounced style and character. The clubs conduct training using various dance styles: Latina, Hip-Hop, Funk, Sity gam, Street dance and others. Choosing a program for classes, the instructor focuses on the level of preparation of the group and your personal wishes.

Step Aerobics a special complex designed to prevent and treat osteoporosis and arthritis, strengthen muscles and recover from knee injuries. This type of aerobics will successfully replace the rehabilitation complex.

Step aerobics classes are carried out using a special step platform, which significantly increases the load. Beginners most often begin to comprehend the basics of step on the floor, practicing the basic movements, and only then stand on the platform.

Aqua aerobics(water aerobics) like everyone else water sports sports, aqua aerobics harmoniously affects all organs and is simply indispensable as a recovery set of exercises after injuries, since it has no contraindications. It improves the functioning of the joints, stretches the ligaments. During water aerobics, a lot of calories are burned, which is a clear advantage for those who want to lose weight.

slide aerobics(sliding) is most suitable for women who wish to get rid of excess weight. This complex strengthens all muscle groups. The training consists of sliding along a special track of about 1.5 m and in special shoes. Despite the apparent simplicity, the load factor of this area of ​​aerobics is quite high (especially if you connect the movements with your hands).

Pump aerobics a set of exercises designed specifically for body shaping. Strengthens muscles and ligaments.

Ki-Bo Aerobics a more complex type of aerobics, including strength exercises and coordination exercises, is good for weight loss. This complex is a mixture of aerobics and martial arts.

Jazz Aerobics perhaps the most peculiar and complex type of aerobics. This program is intended for trained people: those who have a choreographic or sports training, was engaged in basic and dance aerobics. Preserving all the features of sports and health-improving gymnastics, the technique of jazz dance movement, the type of steps, jumps and rotations are studied during the training. The main part of the program uses elements of classical, Afro-Negro and modern jazz. As a result of classes, you will not only lose weight and learn how to move beautifully, but also get real pleasure!

Fit-ball(classes with the ball) one of the types of aerobics with special equipment. All exercises are performed on a fit-ball (the ball can have a different size). During the workout, you will burn a lot of calories, recharge your batteries, strengthen the muscles of the abs, buttocks, arms, legs and back.

You can also practice fit-ball at home by buying a ball for this purpose (fit-ball balls are sold in sports stores).

Spinning These are group classes on stationary exercise bikes to music. You pedal the simulator at the instructor's command, then accelerating, then slowing down. Spinning is suitable for women seeking increased physical activity.

Tai bo is a high-intensity fitness program that includes movements from disciplines such as boxing, karate and taekwondo, mixed with aerobic steps and complemented by classic strength exercises.

Tai Bo training is now offered in almost all major fitness clubs. You can study both in a group and with an individual instructor. Outfit in traditional form not required for martial arts. You can dress as you like: sports suit, T-shirt and wide leg pants, etc.

Advantages of the tai bo system:

• simultaneous vigorous study of several muscle groups makes the body beautiful, and the figure more graceful;
• training the cardiovascular system;
• due to the fact that training is carried out in an aerobic mode, it is burned a large number of calories;
• develop flexibility and coordination of movements;
• the reaction rate improves;
• choosing tai bo, you will master the basic elements of self-defense;
• tai bo classes will help you cope with stress, get rid of a bad mood;
• this type of fitness, despite the seeming aggressiveness, promotes calm and relaxation;
• tai bo combines great choreography and incendiary music, giving you a boost of energy and vivacity for the whole day.

Tai bo classes will allow you to touch the wonderful world of martial arts and, perhaps, you will want to start doing some kind of martial arts professionally.

Choice of exercises for aerobics

The choice of exercises for a particular lesson depends, first of all, on your age and level of physical fitness. As we mentioned earlier, in aerobics, there are exercises performed with low impact (Low, or Lo) and high impact (High impakt, or Hi). In this case, the word "itrast" means the shock load exerted on the joints and spine when performing various options for walking, running and jumping. When performing low impact (Lo) exercises, at least one foot should be on the floor and the arms should not be raised above shoulder level (in the horizontal plane). In high impact (HI) movements, both feet leave the floor for a short time (i.e., the movement is performed with a “flying” phase) and the arms are raised above shoulder level. Aerobics classes often use different combinations of arm and leg movements with different loads. For example, Lo leg movements and Hi arm movements.

However, the designations Low and Hi impakt are not necessarily indicative of the intensity of the workout. When describing exercises for health programs, the number of movements (frequency) per minute is indicated, which should correspond to the number of beats. For Low impakt, musical accompaniment with a frequency of 120 130 beats / min is used. For High impakt 130 to 160 (very rarely more than 160) ac/min.

Due to the specifics of aerobics, the following means are most typical for most aerobics lessons:

1. General developmental exercises in a standing position:

• hand exercises and shoulder girdle in different directions (raising and lowering, flexion and extension, arcs and circles);
• exercises for the trunk and neck (tilts and turns, movements in an arc and forward);
• exercises for the legs (raising and lowering, flexion and extension in different joints, semi-squats, lunges, moving the center of gravity of the body from foot to foot).

2. General developmental exercises sitting and lying down:

• foot exercises (alternate and simultaneous bending and extension, circular movements);
• exercises for the legs in the prone position and in emphasis on the knees (flexion and extension, raising and lowering, swings);
• exercises for the abdominal muscles in the supine position (raising the shoulders and shoulder blades, the same with turning the body, raising the legs bent or with extension);
• exercises for the back muscles in the prone position and in the emphasis on the knees (a small amplitude of raising the arms, legs or simultaneous movements of the arms and legs with "stretching" in length).

3. Stretching exercises:

• in a semi-squat for the back and front surfaces of the thigh;
• in the prone position for the back, front and inner thighs;
• in a semi-squat or in an emphasis on the knees for the muscles of the back;
• standing for pectoral muscles and shoulder girdle.

4. Walking:

• walking, waving arms (brushes into a fist, fingers apart, etc.);
• combination of walking on the spot with various movements hands (simultaneous and sequential, symmetrical and asymmetrical);
• walking with clapping hands;
• walking with advancement (forward, backward, diagonally, in an arc, in a circle);
• basic steps and their varieties used in aerobics.

5. Running: while running, the same variants of movements are possible as when walking.

6. Jumps and jumps:

• on two legs (in the flight phase, legs together or in another position) in place and with advancement in different directions;
• with a change in the position of the legs: in a leg stand apart, on one leg, in a lunge, etc. (it is not recommended to perform more than 4 jumps on one leg in a row);
• a combination of jumps and jumps in place or with movements with various hand movements.

Since most of the movements in recreational aerobics put stress on the joints and spine, special attention should be paid when choosing exercises. correct technique and security of execution conditions. Many exercises that give a certain training effect, but are chosen without taking into account your preparedness, with long, intense repetition, can pose a certain health risk and lead to injury or damage. In all aerobic exercise ballistic "whip-like", "jerk" movements are prohibited.

If athletics Called the queen of sports, aerobics is considered the queen of fitness. Aerobics is a training system that is constantly in development. In no other sport or fitness new directions appear with the same ease and speed as in aerobics.

Thus, aerobics is a growing branch of fitness, and it will always have its followers. Engaging in this type of physical activity is very exciting and, most importantly, useful!

Modern aerobics is accessible to everyone and is distinguished by a variety of directions designed to satisfy the needs of a wide variety of age groups and segments of the population. For a long time there have been such programs as "body sculpting" (dance classes with rubber bands), cardiofunk (dance classes to strengthen the heart), step (classes on a special platform), aqua (exercises in water), jazz size (dancing to jazz rhythms) , callanetics, aerobics for car enthusiasts, as well as for patients with asthma or osteochondrosis, the elderly, children from 2 to 15 years old, pregnant women, fat people who dream of losing weight, joggers, etc.

Now there are a lot of video training materials on sale, a lot of available literature, which makes aerobics accessible to everyone, often without leaving home. It's only important to do right choice, which allows you to conduct aerobic workouts (whether at home or in an aerobic gym!).

All areas of aerobics

Well, in order to make it easier for you to navigate in modern areas of aerobics, we will briefly talk about some of its types.

dance aerobics

From the time of the first training complexes from Jane Fonda, there are a lot of types of dance aerobics today. The workouts are fast-paced and last about an hour, which means quick loss excess weight (subject to frequent, almost daily activities). A large load falls on large muscle groups, especially in the lower body; quick, rhythmic movements help to strengthen cardiovascular system improve coordination and posture.

Programs offered by most sports clubs- This is the so-called lightweight dance aerobics. Why "lightweight"? The owners of the halls are afraid to injure their clients, and therefore they offer special programs in which there are almost no jumps. In many women, after the age of 30, calcium decreases from the bones. This makes the joints more fragile and jumping can cause injury.

But "light" does not mean low intensity. Active work of the arms and body, high pace, complex leg movements - all this gives a tremendous load on the body. The intensity can be further increased by adding weights to the ankles or picking up light dumbbells.

If you do not have the desire or opportunity to go to the gym, you can do aerobics at home - in front of the TV. There are a lot of video cassettes with aerobic programs. The video course usually includes 20-30 minutes of actual aerobics, but also a warm-up and a "hitch".

Step aerobics

It was invented about 10 years ago by American Jean Miller, a well-known fitness instructor. After a knee injury, she adapted 1/2 of her front porch steps to strengthen her muscles and speed her recovery. Rhythmic ascents and descents on the stairs gave such wonderful result that Jean, having recovered, immediately began to create a new type of aerobics based on her home rehabilitation complex, which was called "step aerobics" (by the way, Scientific research, conducted by American scientists, have shown that step aerobics is indispensable for the prevention and treatment of such ailments as arthritis and osteoporosis, and is also useful for athletes during periods of preparation for competitions and recovery from injuries).

To increase the intensity in many sports clubs, dance aerobics is carried out with special platforms - "steps". Those. Step aerobics is dance classes using a special platform that has devices that allow you to set desired height. They must be raised and lowered to the rhythm of the music, combined with the usual dance movements. The height of the steps is usually 15-30 cm. For beginners, the height of the platform should be 15-20, and for trained 30 cm, the width should be about 50 cm. If you wish, it is quite possible to make such a platform yourself or take a comfortable stable bench for classes. To "squeeze out" more sweat and burn more fat, you can take dumbbells in your hands.

There are about 200 ways to get on and off the platform. The movements in the step are quite simple, so they are quite suitable for people of different ages and levels of fitness. They perfectly improve the figure, especially the shape of the legs, hips and buttocks. The use of weights (dumbbells) weighing about 2 kilograms gives good load on the muscles of the shoulder girdle. Performing various steps to the music with ascent to the platform and descent from it, a large number of dance movements, quick transitions, often changing the rhythm and direction of movements, you can get a load equivalent to a running workout.

A few simple but important rules. Rise to the platform to carry out due to the work of the legs, and not the back. Put your foot on the platform completely. Always keep your back straight. Do not make sudden movements, as well as movements with the same leg or arm for more than one minute. Half an hour before class, drink 1-2 glasses of pure water or, as necessary, take a few sips between exercises.

For example, we give 4 basic exercises, each of which is repeated approximately 10 times. Based on them, you can come up with small dance compositions, with each step stretching your arms forward, up, to the sides, making wave-like movements and various swings with them.

• Stand on the platform with your right foot, put your left foot on it, then lower it to the floor right leg, put the left one on it. The same with the left leg.
• Stand on the platform with your right foot, put your left foot on it, then lower your left foot to the floor, then your right foot. The same with the left leg.
• Place your right leg, bent at the knee, on the platform, lift your left leg slightly above the floor and, without placing it on the platform, lower it back to the floor, then put your right foot to it. The same with the left leg.
• Stand on the platform with your right foot, bend your left knee and pull it up and immediately lower it to the floor, then put your right foot to it. The same with the left leg.

It has been established that step aerobics burns more calories in the same time than dance aerobics. However, it has a significant disadvantage. Step aerobics overloads the knees and hip joints. And this is a risk of injury for many women suffering from a lack of calcium.

Double step

This is a new kind of step aerobics. Classes are held not on one, but on two platforms at once.

Aqua aerobics

You can do it not only in the pool, but also in a natural reservoir with clean water and a quiet current. The ideal depth for training is 1.6 - 2 meters (people who are sick, overweight or unable to swim can work in a shallower place, leaning on the bottom of the pool). Classes consist of a series of exercises during which water resistance is overcome. The weight of a person in water is much reduced, so during water training there is no risk of injury. Aqua aerobics is useful for the young and athletic, the elderly and the sick, expectant mothers, everyone who wants to regain their former harmony, as well as recover faster after injuries or operations.

Now this type of aerobic exercise is very popular in elite sports clubs. Water is an excellent medium for body-strengthening exercises, as it creates additional resistance while at the same time does not injure the joints, muscles and bones. It is more difficult to move in water, but it is also much more difficult to break or dislocate something.

Here are some water workout options:

• Stand with your right side to the side of the pool (river or sea pier), grabbing right hand over its edge. Smoothly move the left leg up and down, back, to the sides, describe a semicircle with it, raise and lower the leg bent at the knee, etc. The same, standing to the side with the left side.
• Stand facing the side, grasping its edge with your hands. Alternately raise straight and bent legs back. Stretching the body, swing the legs up and down. Several times vigorously push back and forth from the side.
• Standing with your back to the side, perform the exercises "bike", "scissors", swing your legs.

In the classroom, sports equipment is used, for example, elastic bandages, fins, boards, hoops, weights attached to the wrists or ankles. By using ski poles exercises performed in the water, reminiscent of slalom or ski race. Small oars or ordinary boards will imitate rowing in a boat. Depicting a boxer, you can attack the water column not only with your fists, but also tennis rackets or sticks such as golf clubs.

In addition, the training program includes exercises for flexibility and stretching of muscles and ligaments, running and marching in water, rotation around its axis, jumping and jumping in different directions, swinging arms and legs, dance steps One of the most common movements is walking in water (its level reaches about the middle of the thigh). This exercise burns far more calories than walking on dry land. If you walk in water at a speed of 5 km / h (which is not at all easy!), You burn twice as many calories as when walking on land at the same speed.

Pump

- power aerobics with a mini-barbell weighing from 2 to 20 kilograms. Performed non-stop for 45 minutes, to rhythmic music. Dance elements are excluded from it. Instead of them - various presses, inclinations and squats. The training effect of barbell aerobics is undoubtedly very high, but it is recommended only for physically fit people.

Spinning, or cycle reebok

Inspired by American cyclist Johnny Goldberg, this trendy style is a fun, fast-paced workout on bikes combined with watching a video. Johnny designed lightweight exercise bikes that are installed in the gym so that their wheels spin in one place. Despite this, the "riders on the iron horse" feel like great travelers. And all thanks to a large screen hanging on the wall, on which various video landscapes float, replacing each other. There is, for example, a steep climb uphill - and willy-nilly - you have to press the pedals with all your might. The steepness is replaced by a gentle descent - you can relax a bit, pedaling in a relaxed way. A winding path winding around the screen makes the whole body wriggle skillfully. In just 45 minutes of continuous "driving" to peppy music, you can "drive" along different countries, on hills, plains and deserts and at the same time sweat a lot, lose extra grams, strengthen the muscles of the arms and legs, buttocks and abdomen and get a lot of pleasure.

Slide

Power type of aerobics. Those involved put on special shoes, stand on a special smooth track 183 cm long and 61 cm wide and begin to slide along it, performing exercises that resemble the movements of a skater, skier or roller skater. Slide aerobics strengthens the cardiovascular and respiratory systems, muscles and joints.

Resistant ball

This fun and absolutely safe type of aerobics with the use of special multi-colored inflatable balls of various sizes (some of them reach 1 meter in diameter) helps to correct the figure, develops coordination and flexibility, helps to correct posture and strengthen the cardiovascular and respiratory systems. Both children and adults are willing to practice resist-ball, performing a wide variety of exercises (alone or with the whole family) in the classroom, mainly strength and muscle stretching.

Boxing aerobics and karate aerobics

Based on the basic elements of the respective sports. For classes, you will need jump ropes, boxing gloves and pears. The elements of the exercises are connected in the most interesting combinations, imitating the movements of a boxer in the ring or a karateka on the tatami. Performed to rhythmic stimulating music alone or in pairs. These types are created mainly for those who, having brought their figure to perfection, want to keep fit with the help of new fitness styles.

Yoga aerobics

Recently, some fans of aerobics (among them the singer Madonna) suddenly began to cheat on her, seriously carried away by yoga. Fitness experts responded immediately by creating yoga aerobics that successfully combines static and dynamic asanas, breathing exercises and focus on muscle work and activity internal organs. Instructors note that almost none of those who have experienced the beneficial effects of yoga aerobics quit their classes.

Tai-bo

The new kind aerobic workout using martial arts techniques. The direction of aerobics, which allows not only to quickly achieve a training effect, but also to learn techniques hand-to-hand combat.

Kick aerobics

One of the fitness divisions has developed a special program called KIK (cardio-intensity-condition), which allows you to train and improve the main indicators of the body's fitness level: general and strength endurance, muscle strength and flexibility, agility and coordination. The new program takes into account the age and different levels of preparedness of users. Using the possibilities of this program, now it is not difficult to build a sufficiently intensive lesson for both beginners and experienced students. CFC program includes two directions. Each of them is divided into two levels: basic(base) and cardio(for those who are prepared).

Kick-SV (kick - strength endurance)

A special format using jumping rope and strength exercises.

Thai Kick

Combination high intensity workout with a skipping rope and now popular tai-bo. Another direction of aerobics, which allows not only to quickly achieve a training effect, but also to learn the techniques of hand-to-hand combat. Especially recommended for those wishing to achieve maximum effect when burning subcutaneous fat deposits.

CFC program can form the basis for meeting the various needs of those involved, give new ideas for the use of aerobic equipment and allow you to create dynamic, productive lessons that will interest both sophisticated aerobics and beginners. Besides, CFC program is the easiest way to combine fashion trends in the field of fitness and update training programs.

A-Box

An unusual and bold idea to combine seemingly incompatible - aerobics and martial arts about 15 years ago came to a woman, ex-world champion in contact combat Swedish Yvonne LIN, who later devoted herself to aerobics.

The use of elements of various types of martial arts, the clarity of movements, the ability to develop coordination, endurance, strength and speed of reaction - this is what attracts A-box men. What woman will refuse effortlessly, without losing her charm and grace, to master the simplest self-defense techniques or throw out the accumulated irritation, discharge herself?

From year to year A-box became more and more popular, not only in Sweden, but also in other countries. Fashion for him came to Russia.

Remember: alternation power loads with aerobic, when followed by an appropriate diet, will help you look and feel much better than before!