Every workout should begin with a 7-10-minute workout. For endurance training can warm up, starting at a low rate of exercise the main body (walking, running, cycling ), and gradually bringing the rate to that in which will take the bulk of your workout. By the end of the workout heart rate should reach a value at which there is a weight loss, fat burning, and the bulk of training should take place with a pulse rate in these boundaries. Finish workout stretching exercises (at least 5 minutes). Most effective ways to endurance training and the burning of excess weight: brisk walking jogging swimming skates, roller skis bicycle aerobics, shaping Fast walking – the ideal endurance training for beginners. If you have not engaged in sports, have a large weight, strong cellulite problems with joints or back, begin to lose weight by walking.
Gradually increase walking speed, switch to the route climbs up the hill, up the stairs. You can pick up a slight complication. Go to jogging, brisk walking when you can not bring the heart rate to the optimum. Run so as not to choke, so you can talk on the run in short sentences. Start slowly. With improved fitness increase your speed, includes areas with the ups and downs. Will run – lose weight necessarily.
Swimming – probably the best training. Develops strength and endurance, promotes weight loss, strengthens all muscle groups, hardens the body. Swim 3-4 times a week for 30-40 minutes, and the results will not keep you waiting. Skates, roller skates – the way to an excellent fit. Ice skating and rollerblading are not only fun, but also trains endurance, burns fat, strengthens the buttocks, legs and back, helps to lose weight, reduce weight. The same can be said about bicycle. Bicycles, skates, roller skates – similar sports, which have virtually the same coaching impact on the body. Skiing – a great way to workout. In addition to improving endurance and burning fat skiing strengthens virtually all muscle groups, especially the legs, back, abdominal and shoulder girdle. Skiing, like any other kind, can vary the intensity of the load – from walking 'snail' pace to the rapid run up the hill. This allows them to people of all skill levels. Aerobics, shaping. Shaping, aerobics can do at home. Buy a cd, video cassette recording, turn and engage. The difference between aerobic and shaping: aerobics for 99% of endurance training is designed for weight loss, weight loss, shaping to combine exercise endurance and strength, gives a more balanced development – and weight loss, and muscle, but more complex, requires These ready to begin classes.