Many women engaged in home and fitness clubs, are wondering - whether step aerobics is effective for weight loss? As time goes by, you are doing for several months, and the weight did not even think to change.
Let us see whether it is possible to lose weight, doing aerobics or step aerobics, as these exercises burn calories and how to get results.
Due to what we lose weight. Suitable if step aerobics for weight loss?
To answer this question, first,It should understand the mechanism of weight loss. Man loses weight at a time when the amount of energy consumed exceeds the amount they received. It's simple math and the statement is obvious.
You spend a lot of energy toclasses, and we can conclude that any kind of aerobics for weight loss - just perfect. Step aerobics - is no exception. But if it were that simple, thousands of women would not have suffered why exercise regularly visited, and the weight does not go away.
Our body gets energy from food anddistributes it to its own needs. What is "superfluous" - lays in store. Energy resources for the different needs of the body are formed in various forms.
There is a certain amount of energy that the body always has what is called a "fast access." Suddenly you need to urgently get up to the tenth floor by stairs or run a hundred meters.
This reserve of energy, which helps to quickly mobilize your strength, accumulates in the form of carbohydrates (glucose, glycogen) in your muscles. Enough of this stock for 20-30 minutes of intensive work.
When you have spent that resource, but willpowerYou force yourself to continue training - nothing can be done, we have the body to produce energy from more valuable resource - fats. Accordingly, you start to lose weight after half an hour of intensive training step aerobics.
I will not focus on the fact thattraining for step aerobics for weight loss need to keep more than half an hour, as the standard time of classes at the fitness club - 45-60 minutes. Of course, if you are at home, make sure that you have enough time to fully work out.
So you left the room, came home and sateat. The organism is made up of carbohydrates spent reserves. Kusha on - reserve is full of carbohydrates, excess energy stocking body in the form of adipose tissue. All that you have spent today - you are immediately restored.
This is where we ran into a second reasonprevents you to lose weight, doing step aerobics. Of course, step aerobics is effective for weight loss, but the result is unlikely to be achieved without an appropriate diet. The situation seems to be some kind of hopeless, is not it? And how to understand how many calories you spend on training and how you build your diet. On this - on.
How many calories are burned step aerobics
Energy costs have traditionally acceptedexpressed in kilocalories. Calories when doing step aerobics depends on your weight (the heavier the body, the more energy is spent on its movement), as well as the intensity of training, age and other factors.
But on average, step aerobics burns many calories, you ask. A - below.
- Low-intensity step aerobics. You do the steps and practice the exercises, but it can safely talk (breathing not break). In this case, step aerobics burns calories is hardly more than brisk walking. It is about 250 calories per hour. Lose weight with the help of aerobics in which case you are unlikely to succeed, or will, but very, very slowly. It is better to pull yourself together and try to give everything during the session.
- Medium-intensive step aerobics. You try everything to repeat after coach, doing vigorous steps, sometimes jumping, you can say a couple of sentences, but it is difficult - breathing gets off. In these lessons step aerobics for weight loss is much more effective. In an hour you will spend about 350-400 calories.
- High-intensity step aerobics. You fly around the tap with great speed, do jumps, add arm movements. Congratulations, with such intensity training, you will burn about 500 calories. However, if you are actively and regularly, the question "Does aerobics to lose weight?" In front of you, probably not worth it.
Now that you know how many calories are burned whenaerobics and adding their typical daily energy expenditure, calculated in accordance with your lifestyle, age and weight, you can plan your diet and deal with the second factor hindering you lose weight - an excessively high-calorie diet.
But be careful. To the weight began to leave, enough to calorie daily food intake was 20% less than required, but no more.
In conclusion, the effectiveness of stepaerobics for weight loss is not only connected with energy consumption. Going step aerobics a positive effect on metabolism, which also serves as an important factor contributing to the attainment of harmony.