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 for a long period of time, and is rhythmic in nature. Aerobic exercises use oxygen as the main fuel to maintain activity for relatively long periods.
In general, aerobic exercises are those activities that require large muscle work, raise the heart rate to 60 to 80 percent of maximum heart rate, are continuous in nature, and last 15 to 60 minutes. An aerobically fit person can work longer, more vigorously and recover more quickly 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. Almost anyone in reasonable health can participate in some low to moderate impact exercise. Brisk walking burns more calories than jogging the same distance because it takes longer to walk than jogging that distance and has less risk of muscle and bone injury.
High-impact aerobics: Activities that fall into this group include running, dancing, tennis, racquetball, and squash. High-impact aerobic exercises should be done every other day. People who are overweight, elderly, out of shape, or who have an injury or other medical problem should do it less frequently and only with their doctor’s permission.
These are some of the many aerobic exercises you can do and because of the variety you have to choose from, not only can it take the burden out of doing it, it can also make it downright fun.
1. Walking
Walking is a popular form of exercise because it requires little equipment or facilities. Walking an extra 20 minutes each day will burn 7 pounds of body fat per year. Longer, moderately 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, a greater number of calories can be burned per time spent.
3. Choreographed aerobic exercise
Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dancing helps tone the muscles in the body, and many people find it fun as well.
4. Step aerobics
Step aerobics incorporate the use of a step or bench, generally about one foot wide, three feet long, and about six inches high. The instructors use many movements that require participants to get on and off the platform. In this way, the activity will not be boring and exhausting, but rather lively and motivating.
5. Water aerobics
Aquatic aerobics incorporates a variety of swimming and land aerobic movements to develop vigorous routines that are aerobic in nature. It uses the resistance to movement that the water creates to raise your heart rate and also helps if you find it difficult to balance on land. It is a good way to lose weight.
6. Swim
Swimming is a very popular form of regular exercise. Due to the resistance of the water, the amount of energy required to swim a certain distance is greater than that required to run or walk the same distance. In other words, swimming can burn more calories than running for time invested.
7. Stationary Cycling/Bicycle
Stationary cycling or riding a bicycle are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non-weight-bearing activity that builds muscular strength and endurance and improves the flexibility of selected muscles in the legs and thighs.
8. Jump rope
Jumping rope can be a great aerobic exercise, as long as it’s done at a slow to moderate pace and done continuously for 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 while following a healthy diet and nutritional plan. Aerobic exercise is good for weight loss because it uses 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 burn fat during the workout itself. So if you want to get any encouraging results, you need to be able to exercise every day and for longer periods of time.
