Aerobic training for weight loss is your key to success!

Aerobic exercise is the best way to lose weight. They were specially designed for active fat burning. What is the difference between aerobic training for weight loss and strength training aimed at building strength and increasing muscle mass?

Strength training is lifting weights and all exercises with additional load that are performed in the gym. They are aimed at increasing strength and building muscle mass...

Aerobic exercise burns fat deposits, while enriching the body with oxygen (the name itself comes from the word “aero” - “air”). When performed regularly, lung function significantly improves, and the risk of cardiovascular diseases is reduced. Aerobic exercise for weight loss gets your blood pumping and your heart rate up. Due to this, the process of burning excess subcutaneous fat occurs. With such loads, 2 times more calories are lost than with strength training. Cardio exercises are performed in a very fast and dynamic mode (while in strength training one exercise is repeated cyclically several dozen times), so they are suitable for people with good health and endurance. In order for the weight loss process to go faster, one lesson should last 40 minutes - that’s exactly how long it takes for fat to start burning. Beginners at the starting stage should perform exercises for approximately 20 minutes a day, gradually increasing the duration of the session. The frequency should also change - you should start with 2 times a week, gradually moving to 5-6.

What types of such loads exist? The most common (and accessible) of them are running and cycling. To do this, you don’t need to sign up for an expensive fitness club equipped with the latest technology, such as this one: fitness in Orekhovo, and accordingly spend your hard-earned money mercilessly. That's why these are the most popular types of fitness training around the world. Other varieties are no less effective - aerobics, shaping, dance classes, step, tai-bo, tabata, swimming, aqua aerobics and others. You should choose those types of physical work that will bring you pleasure. Then classes can relieve stress and nervousness, and losing weight will be easy and enjoyable.

Another benefit of these activities is that they can be done at home. They do not require special equipment. Today there are a huge number of video courses, following which you can train at home. This method will be very effective if you perform the exercises regularly and also supplement them with a well-planned diet.

The diet for such loads should be low-calorie. You should reduce your consumption of fatty foods, sweets, and starchy foods. Focus on proteins and vegetables. Many of the above disciplines have their own indications for food. So, shaping has its own nutritional system, which is prescribed by the trainer individually. But there are general rules:

1. Do not eat an hour before or an hour after physical activity, because this time after exercise is the period of the most active metabolism, so that fat is burned even after you have stopped exercising.
2. Drink about 2 liters of water per day. This is a conditional amount, you need to focus on your body.
3. Eat more vegetables and fruits. Replace fatty meats with beef, chicken, and turkey.
4. Avoid fast food and snacks.