The word aerobic literally means “with oxygen” or “in the presence of oxygen”. Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously over a long period of time and is rhythmic in nature. Aerobic exercise uses oxygen as the primary fuel to maintain activity for relatively long periods.
Generally, aerobic exercise is those activities that require great muscle work, heart rate increases to between 60% and 80% of the maximum heart rate, are continuous in nature and are from 15 to 60 minutes at a time. The aerobic fit can work longer, more vigorously and achieve faster recovery at the end of the aerobic session.
Aerobic exercises fall into two categories:
Low to moderate Impact Aerobics – This includes walking, swimming, climbing stairs, stepping classes, light water aerobics, rowing and cross-country skiing. Almost anyone who is in good health can participate in some low to moderate exercise. Rapid walking burns more calories than jogging for the same distance as it takes more time to go jogging at this distance and poses less risk of injury to the muscles and bones.
High impact aerobics – Activities belonging to this group include running, dancing, tennis, racquetball and squash. Aerobics with great impact should be done every day. Overweight people, the elderly, out of the state or with an injury or other medical problem should make them even more rarely and only with the permission of their doctor.
Here are some of the many aerobic exercises you can do and because of the variety you need to choose from, it can not only pull out bordum from it, but also make it fun.
Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an additional 20 minutes each day will burn 7 pounds of body fat per year. Longer and moderate daily walks are best suited for weight loss.
2. Running / Running
In jogging or running, one can cover longer distances in a shorter amount of time. Therefore, a larger amount of calories can be burned for the time spent.
3. Choreography of aerobic exercises
Choreographed aerobic dance is a very popular form of exercise all over the world. Aerobic dances helps to tone up the muscles of the body and many people think it is fun to do as well.
4. Step Aerobics
Step aerobics involves using a step or bench usually around one foot wide and three feet long and about six inches tall. Instructors use lots of moves that require participants to move up and down the platform. In this way, the activity will not be dull and tiring, but it will be lively and motivating.
5. Water aerobics
Aquatic aerobics involves various motions of swimming and aerobics on land to develop energetic combinations that are aerobic in nature. It uses the motion propensity that water creates to increase heartbeat and also helps you if you balance onshore. This is a good way to lose weight.
Swimming is a very popular form of regular exercise. Due to the water resistance, the amount of energy required to swim at a certain distance is greater than what is necessary to move or walk at the same distance. In other words, swimming can burn more calories than time spent in time.
7. Stationary cycling / cycling
Stationary cycling or cycling are excellent forms of aerobic exercise when performed continuously. Like swimming, cycling is a weight-free activity that builds muscular endurance and strength and improves the flexibility of the selected leg and thigh muscles.
8. Jumping a rope
The jump rope can be a great aerobic workout as long as it is slow to moderate and is performed continuously for a relatively long time (15 minutes or more).
The key to effective weight loss is by using a healthy exercise program, which is done regularly, while respecting a healthy diet and nutritional plan. Aerobic exercise is useful for weight loss because it uses more calories than other activities and helps increase your metabolism.
This helps your body burn calories faster. This is an effective way to lose fat only if you are motivated enough to do it often. Aerobics just burns fat during the training itself. So if you want encouraging results, you should be able to train daily and for longer periods.