Aerobic exercises are typically those activities that involve significant muscle activity, increase heart rate to between 60 percent and 80 percent of maximum heart rate, is constant in nature, and last for 15 to 60 minutes. At the end of the aerobic session, an aerobically fit person can work harder, more intensely and achieve a quicker recovery.
Aerobic workouts fall into two following categories:
Aerobics with Low to Medium Impact–These include cycling, swimming, ascending stairs, step courses, light water aerobics, rowing, and cross-country skiing. Near to everyone in good health will participate in some exercise with low to moderate effects. Brisk walking consumes more calories than jogging for the same distance because walking takes more time than jogging the distance and presents less risk of muscle and bone damage.
High-Impact Aerobics–This group’s practices include dancing, dance exercise, basketball, racquetball, and squash.
Aerobics with high impacts will be done on alternate days. Those who are overweight, disabled, out of shape or suffering from injuries or other medical conditions can do so even less often, and only with their doctor’s approval.
Here are some of the many aerobic exercises that you can perform, and because of the range that you have to choose from, it can’t just take the boredom out of it, it can also make it enjoyable.
Walking is a common type of exercise, as it needs little equipment or facilities. An additional 20 minutes of walking per day will burn off 7 pounds of body fat each year. Longer regular walks, at a moderate pace, are ideal for weight loss.
2. Jogging / Running
A person may cover greater distances in a shorter period of time while jogging or running. Hence, a higher number of calories can be consumed per expended time.
3. Aerobic choreographed exercise
Choreographed aerobic dance is a very common form of exercise worldwide. Aerobic dance helps relax the body’s muscles and many people find it enjoyable to do likewise.
4. Step Aerobics
Step aerobics normally involves about one foot wide and three feet long, and about six inches high, using a step or bench. Some movements instructors use that allow participants to step up and down from the platform. The task will not be dull and tiring in this way, but will be exciting and inspiring.
5. Water Aerobics
Water aerobics combines a range of movements from both swimming and land aerobics in order to develop effective aerobic routines. This uses the movement resistance that water generates to raise heart levels, which also helps you when it is difficult to balance yourself on the ground.
It’s an excellent way to lose weight.
is an incredibly common type of daily exercise. The amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance because of the water-resistance. To put it another way, swimming will burn more calories than running per spent time.
7. Stationary Cycling / Bicycling
Stationary cycling or bicycling are excellent types of continuous aerobic exercise. Like swimming, cycling is a non-weight bearing activity that improves muscular endurance and strength, as well as increased flexibility of selected leg and thigh muscles.
Jumping rope can be a fantastic aerobic exercise as long as it is done at a slow to moderate speed and is performed consistently for a fairly long time (15 minutes or more).
The secret to successful weight loss is through the use of a balanced exercise program that is consistently done while maintaining a healthy diet & nutrition plan. Aerobic exercise is beneficial for weight loss, as it requires more calories than other tasks and helps to improve metabolism.
This allows the body to quickly burn calories. It’s a successful way to just lose weight if you’re inspired enough to do daily.
In the exercise itself, aerobics consumes fat only. And you need to be able to work out every day and for longer periods if you want good results.