The first thing to do - it does not try to cover everything at once, and put clear goals and priorities in fitness classes. If your goal - to reduce the fat component in the energy supply of the muscles must be used fatty acids, and this should deplete glucose and glycogen. Work done at the same time, performed under aerobic conditions, at levels of 55-75% of heart rate reserve (220-age - resting heart rate). This stress is defined as the average load and the intensity is from 20 to 40 minutes. You fit the lessons:
• Aerobics for Beginners (Low);
• The basic step aerobics classes;
• Dance classes (in the format Low - low impact);
• Belly Dancing lessons and power orientation (it can be learned, including the elaboration of both one and several muscle groups, most importantly, that these lessons were held in a non-stop).
However, not always the goal may be to reduce the fat layer. If you want to develop aerobic capacity of the organism, can attend classes at a higher rate, such as aerobics with the inclusion of elements of martial arts program on exercise bikes, aerobic dance, dominated by a complex choreography, increase the tempo of music, changing the position and direction of movement. During these lessons include the load at which the heart rate varies from 75-85% of heart rate reserve. These lessons can be visited after a certain time as a result of adaptation of the organism as a whole.
There are also mixed (interval) programs that allow education of different physical properties (strength, aerobic and strength endurance, physical performance). The principle of training is that during the lesson your heart rate is in different zones (aerobic zone - 55-75% of heart rate reserve and anaerobic more than 85%). These zones are periodically replace each other. Adapts to the load on the heart, improving tissue respiration increased number of mitochondria, and activates the metabolism, which leads to more efficient combustion of a fat component.
These lessons are suitable for almost everyone, if there are no medical contraindications to this type of exercise. However, everything should be in moderation, and if there is a lesson in your schedule, visit it no more than 1-2 times a week. Try to combine classes. Do not neglect stretching, stretch programs and yoga classes aimed at the removal of the psycho-emotional stress (visit these lessons useful and effective for all).
God bless you!
Authors: Anna Ephraim, Dmitry Erdenko