Strength Aerobics - Exercise, Training, Features

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Strength aerobics

Strength aerobics is a set of special strength exercises aimed at strengthening the muscles of the neck, shoulders, back, buttocks, hips and lower back. As a result of exercise, metabolism is normalized, blood circulation and general physical condition of the body are improved.

Features of strength aerobics

This type of aerobics is based on training with high loads and weights.

Strength aerobics exercises are carried out at a fast pace using not dance, but sports steps. The accelerated pace of exercise and the alternation of different types of weights are the main features of this aerobics.

During strength aerobics training, various muscle groups and all parts of the body are involved, and also warm-ups take place in an aerobic mode for 7-10 minutes. As weights, pump-barbells of 10-30 kg, weighted bodybars of 1-5 kg and dumbbells up to 10 kg are used.

The main strength aerobics exercises are push-ups, abdominal strengthening, squats, lunges, bends, presses, and crunches. The basic exercise program starts with working out the legs, glutes, shoulders, arms, and back. The sequence of exercises changes and weights are added.

Properly balanced strength aerobics training improves posture, decreases body fat, strengthens muscles, and develops plastic.

Each workout takes about 50 minutes and includes:

• aerobic warm-up to warm up the muscles;
• basic exercises with weights;
• final muscle stretch and relaxation.

Indications for strength aerobics

Indications for the use of power aerobics are problems with fatty layers and overweight, weakened muscles, poor posture, lack of plasticity and grace, diseases of the musculoskeletal system, metabolic disorders, stress and overwork, flabbiness and sagging skin.

Benefits of strength aerobics

Strength aerobics aims to improve muscle tone and reduce excess weight. Basically, this type of exercise is intended for people over 25 years old with problems with the figure and body looseness, but this aerobics also helps to prevent diseases of the musculoskeletal system and obesity.

One strength aerobics workout allows you to burn up to 500 kcal and work out all muscle groups. After regular strength training, fat is burned and muscle mass increases, and the body becomes lean and fit.

The main benefits of strength aerobics are:

• improved coordination;
• reducing excess weight;
• strengthening the body and increasing muscle mass;
• strengthening the pulmonary muscles and abs;
• prevention of cellulite and skin aging;
• relieving fatigue and stress;
• strengthening the muscles of the heart;
• improvement of the general physical and mental condition.

Contraindications

Contraindications to strength aerobics exercises are severe diseases of the cardiovascular system, cancer, postoperative period, internal bleeding, injuries of the musculoskeletal system, diabetes mellitus, pregnancy and lactation, mental disorders.

In a gentle mode, exercises should be carried out by people in old age, as well as with a low level of physical fitness, weak immunity, and in the period after viral and inflammatory diseases.

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