Dance aerobics as an effective tool for weight loss
Dance aerobics - now a very popular form of aerobic exercise, was
developed by American Jackie Sorensen in the first half of the seventies of the
XX century. But the main merit in the development of this movement belongs
to the famous actress Jane Fonda, who spread dance aerobics, opening studios in
the USA and releasing a book with a description of the program and video
training, which became famous around the world. In Russia only in the 80s,
dance aerobics for losing weight at home became famous: videos with classes
were shown on television, schools began to open, methods were developed.
Scientific research conducted back in the sixties of the twentieth
century proved that aerobic exercises have a positive effect on the work of the
cardiovascular system, coordination of movements and the condition of the
spine. It is an effective means of losing weight, strengthening muscles,
especially the legs and abdomen, so women are mainly engaged in it.
But such classes are not suitable for everyone, there are a number
of contraindications:
·
bronchial asthma;
·
hypertension;
·
heart and vascular diseases;
·
varicose veins;
·
skull injuries sustained in the last three years;
·
spinal diseases (except for scoliosis, mild osteochondrosis).
Aerobics includes a number of repetitive exercises (running on the
spot, jumping, swinging legs, steps, etc.) with the mandatory participation of
more than 2/3 of the muscles of the human body. The entire workout usually
consists of a warm-up, aerobics itself, a hitch, and weight training.
Depending on the maximum heart rate, classes can be low, medium
and high intensity. Mostly in dance aerobics mid range programs are used; high-frequency
ones are intended for athletes and people with good physical shape. There
are special lightweight techniques for pregnant women and people with any
disease. An untrained person who does not have contraindications and
decides to start training, needs to pay great attention to the state of his
body during classes. It is important not to burden yourself too much at the
initial stage.
It is better to start exercising in the fitness center in the
newly formed group under the supervision of an instructor who will teach you
the correct exercise, intelligently distribute the load and prevent relaxation. In
addition, studio classes have another advantage over homework: excitement and a
sense of competition may appear, which will create an additional incentive for
training. The advantage of independent studies at home is that the
duration and intensity of training can be determined by yourself. It is
only necessary to take into account the main principle - dance exercises are
performed without stopping at the expense of 4-8. In order for classes to
be effective and beneficial, you need to adhere to several rules:
·
You can start training no earlier than 1.5-2 hours after eating;
·
you need to deal regularly and systematically, at least 4 hours a
week;
·
After training, you can’t eat at least half an hour, and spend
this time doing better light work, rather than lying on the couch.
For dance aerobics, no special simulators and equipment are
required, and the number of calories spent, depending on the intensity of the
load, is from 300 to 500. It allows you to lose weight up to 4 kilograms per
month without diets, fat burners and other additional stimulants.
Varieties of dance aerobics
Today, of all types of fitness, dance aerobics for losing weight
at home is perhaps the most widespread around the world. Training videos
are presented quite widely in each direction.
1. Classical -
the most famous system that aims to increase endurance, develops all muscle
groups. The basic exercises of it are unchanged almost from the very
foundation of this direction, but something new is constantly being added. It
is held under the most diverse rhythmic music, and is a mix of the most common
types of aerobic exercise.
2. Rock
and roll aerobics - its basis is the step used in this dance, other
elements are widely used (jump, turn, swing legs, dashes). Such training
works well on the muscles of the hips, buttocks and abdomen. Suitable even
for unprepared people, but they spend a lot of energy.
3. Latina is
a very fashionable trend today. Particular attention is paid to spring
steps, which are elements of Latin American dances, hips are in constant
motion. In this type of dance aerobics, power load is excluded, jumping is
used to replace it. Effective for hips, posture, develops plasticity and
flexibility. Such training is often performed in one style of dance
(samba, salsa, cha-cha-cha and others), and this may be less interesting due to
the uniformity of the steps used.
4. Aerobics
in the style of hip-hop - is one of the most energy-consuming and
difficult types. It does not require special preparation, but was
originally designed for hardy and energetic people with good joint mobility.
5. Funk
aerobics - it is based on plastic, flexible movements of all limbs and
the body, so the main load is directed to the spine. This type of aerobics
looks very impressive and beautiful, but it is quite complex and is more
suitable for people who have choreographic training.
6. Body
ballet - like the previous view, it requires special dance training. Helps
to develop flexibility, beautiful posture, helps to lose weight in the legs and
waist.
7. Indian
dances - it does not consume much energy compared to other varieties,
the advantage here is given to the development of plastics, graceful movements. Contrary
to popular belief, movements and musical accompaniment are quite energetic.
8. Jazz
aerobics is the simplest type of dance aerobics, the main attention is
paid to the spine and proper posture. With the help of such training, it
is unlikely to lose weight quickly, the load here is small.
How to lose weight with dance aerobics
After choosing the right type of dance aerobics for losing weight
at home, a training video will not be difficult to find. In each direction
there is a huge amount of material in Russian and other languages. But, as
a rule, workouts posted on Internet resources are designed for no more than 50
minutes of classes, and DVDs sold in stores contain a complete set of exercises
in 1.5 hours. At the initial stage, those videos that are common on the
Internet will be quite enough, but to activate the process of losing weight and
burning fat, moderate-intensity training should last at least an hour. You
can solve this problem by choosing one of the following methods:
·
purchase a video with a full workout lasting more than one hour;
·
combine several sets of exercises, taking into account the phases
of classes;
·
increase the number of weekly classes to five or six, instead of
two to three long ones;
·
combine aerobics classes with other types of physical activity
(running, exercising on simulators, jumping rope, etc.)
A great option would be a combination of different types of dance
aerobics, each time you can try something new and interesting. If you have
a goal and desire to lose weight, you can always find a way out and achieve the
desired result. Dance aerobics is an effective means of losing weight at
home, does not require cash costs, special equipment and special physical
training. There are a lot of options for such training, and everyone will
be able to choose a set of exercises for themselves, depending on age, level of
activity and the desired effect. These classes will help to relax, gain a
beautiful shape, develop plasticity, grace and a sense of tact and give a
charge of positive emotions.
0 comments:
Post a Comment