The word aerobic means “with oxygen” or “in the presence of oxygen.” Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for an extended period, and is rhythmic.
Aerobic exercises utilize oxygen as the primary fuel for sustaining activity for relatively long periods.
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Aerobic Exercise At Home To Lose Weight
In general, aerobic exercises are those activities that require extensive muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal heart rate, are continuous, and are of 15 to 60 minutes in duration.
An aerobically fit individual can work longer, more vigorously, and achieve a quicker recovery at the end of the aerobic session.
Aerobic exercises fall into two categories:
Low to Moderate Impact aerobics – These include walking, swimming, stair climbing, step classes, light water aerobics, rowing, and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jogging that distance and poses less risk for injury to muscle and bone.
High-Impact aerobics – Activities that belong to this group include running, dance exercises, tennis, racquetball, and squash. High-impact aerobics should be performed on alternate days. People who are overweight, elderly, out of condition, or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor.
Here are some of the many aerobic exercises you can do, and because of the variety you have to choose from, it can not only take the bordum out of doing it, but it can make doing it downright fun.
Walking
Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Longer, moderately-paced daily walks are best for losing weight. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year.
Jogging/Running
In jogging or running, an individual can cover greater distances in a shorter period. Therefore, more significant numbers of calories can be burned per time spent.
Choreographed Aerobic Exercise
Choreographed aerobic dance is a prevalent form of exercise throughout the world. Aerobic dance helps ton up the body muscles, and many people find it fun to do as well.
Step Aerobics
Step aerobics incorporates a step or bench typically about one foot wide, three feet long, and six inches high. Instructors use many moves that require participants to step up and down from the platform. The activity will not be tedious and tiring but will be lively and motivating.
Water Aerobics
Water aerobics incorporates various swimming and land aerobics movements to develop vigorous aerobic routines. It utilizes the resistance to movement that water creates to elevate heart rates and also helps you if balancing yourself on land is difficult. It is an excellent way to lose weight.
Swimming
Swimming is a prevalent form of regular exercise. Due to water resistance, the amount of energy required to swim a certain distance is more significant than that needed to run or walk the same length. In other words, swimming can burn more calories than running per time spent.
Stationary Cycling/Bicycling
Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non-weight-bearing activity that builds muscular endurance and strength and improves the flexibility of selected muscles of the legs and thighs.
Jumping Rope
Jumping rope can be a great aerobic workout if it is performed at a slow to moderate pace and is done continuously for a relatively long period (15 minutes or more).
The key to effective weight loss is through the use of a healthy exercise program which is performed regularly while following a healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate.
This helps your body burn calories at a faster rate. It is an effective way to lose fat only if you are motivated to do it frequently. Aerobics only burns fat during the workout itself. So if you want encouraging results, you need to be able to exercise daily and for more extended periods.
