Aerobic Exercise For Weight Loss Can Be Fun
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 sustained 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.
In general, aerobic exercises are those activities that require a lot of muscle work, raise the heart rate to 60 to 80 percent of the maximum heart rate, are continuous in nature, and last from 15 to 60 minutes. An aerobic fit person can work longer, more vigorously, and recover faster at the end of the aerobic session.
Aerobic Exercises Fall Into Two Categories:
Low or moderate impact aerobics These include walking, swimming, stair climbing, step classes, light water aerobics, rowing, and cross country skiing. Almost anyone in reasonable health can participate in some low to moderate impact exercise. Walking briskly burns more calories than running the same distance because it takes longer to walk than running that distance and carries less risk of muscle and bone injury.
High Impact Aerobics Activities that fall into this group include running, dancing, tennis, squash, and squash. High-impact aerobic exercises should be performed every other day. People who are overweight, elderly, out of shape, or who have an injury or other medical problem should do this less often and only with the doctor's permission. These are just a few of the many aerobic exercises you can do, and because of the variety you can choose from, it can not only take the strain off you, but it can also make it really fun.
1. Walk
Walking is a popular form of exercise because it requires little equipment or facilities. Walking for 20 more minutes each day will burn 7 pounds of body fat per year. Longer, more moderate-paced daily walks are better for weight loss.
2. Jogging / Running
By jogging or running, an individual can cover greater distances in a shorter period of time. Therefore, it is possible to burn more calories per time spent.
3. Choreographed Aerobic Exercise
Choreographed aerobic dance is a very popular form of exercise around the world. Aerobic dance helps tone the muscles in the body, and many people find it fun too.
4. Step Aerobics
Step aerobics exercises include the use of a step or bench, typically about a foot wide, three feet long, and about six inches tall. Instructors use many moves that require participants to get on and off the platform. This way the activity won't be boring and exhausting, but it will be lively and motivating.
5. Water Aerobics
Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines of a aerobic nature. It uses the resistance to movement created by water to increase your heart rate and also helps if you have difficulty maintaining balance on the ground. It is a good way to lose weight.
6. I Swim
Swimming is a very popular form of regular exercise. Due to the resistance of the water, the amount of energy needed to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming can burn more calories than running based on elapsed time.
7. Bicycle / Stationary Bicycle
Stationary cycling or bicycling are excellent forms of aerobic exercise when performed continuously. Like swimming, cycling is a non-load-bearing activity that develops endurance and muscle strength and improves flexibility in selected leg and thigh muscles.
8. Jump Rope
Jumping rope can be great aerobic exercise, as long as it is performed at a slow to moderate pace and done continuously over a relatively long period of time (15 minutes or more).
The key to effective weight loss is through the use of a healthy exercise program that is performed on a regular basis following a healthy diet and nutrition plan. Aerobic exercise is good for weight loss because it consumes more calories than other activities and helps increase 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 enough to do it frequently. Aerobics only burns fat during the workout itself. So, if you want to get encouraging results, you need to be able to train every day and for longer periods of time.
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