A study, published in the Journal of Applied Physiology, It stated that aerobic or cardiovascular exercise (If performed for a long time and moderate intensity) is the most effective way to lose weight in people with overweight and moderate obesity.
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Because the word aerobics means “with oxygen” the aerobic exercises are any activities that use muscle groups to maintain physical activity for a long period of time and is rhythmic in nature. Aerobics experts will teach you how to utilize oxygen as the major energy for sustaining activity for long periods.
Aerobic exercises are the activities that require a lot of muscle work. They are meant to elevate the heart rate to between 60% and 80% of maximal heart rate. An individual who has been into aerobics and has got great fir can work longer, vigorously and achieve a faster recovery at the end of every aerobics session.
Aerobics exercise two categories:
Low to Moderate Impact aerobics
– This category includes walking, rowing, swimming, stair climbing, light water aerobics and others. Nearly anyone in regular health can perform low- to moderate-impact exercise. For instance, brisk walking burns more calories than jogging for the same distance, the reason is that it takes more time to walk than jog that distance and poses are less risky to provoke an injury to the muscles and bones.
– The activities that are part of this group include running, dancing, tennis, basketball, racquetball, and squash. This aerobics must be performed on alternate days.
Warning: People who are overweight, elderly, out of condition or have an injury or a medical condition shouldn’t practice them or should do them even less frequently and only with clearance from their doctor.
8 Common Types of Aerobics
Here are some of the most common aerobic exercises you can do. Because we have a wide variety you need to choose what is the best that fits your need:
1. Jogging and Running
By jogging or running, when you are able to cover greater distances in a shorter period of time big numbers of calories can be burned per time spent.
Something that everybody does on a daily routine. This popular form of exercise requires little in terms of equipment or facilities (no need to spend your money on it). If you walk an extra 20 minutes per day you will burn 7 pounds of body fat per year. Longer and moderate pace daily walks are best for losing weight.
3. Choreographed Aerobics
Choreographed aerobic dance is a popular form of exercise around the world. The aerobic dance will help you in toning up the muscles of the body and for many people, it’s an easy and fun way to lose calories through this way.
4. Step Aerobics
Step aerobics include the use of a step or bench typically about one foot wide and three feet long and about six inches high. The specialized instructors use many movements that require participants to step up and down from the platform. On that way, the activity will not be boring or tiring, but energetic and motivating.
5. Water Aerobics
For many people they are unknown, they incorporate a variety of movements from both swimming and land aerobics to create effective routines. By using the resistance to movement that water creates it helps to elevate heart rates and also helps you if balancing yourself on land has become difficult.
Swimming one of the most popular form of day to day exercise. Because of the resistance of water, the amount of energy needed to swim a certain distance is bigger than that needed to run or walk the same distance. it means that swimming can burn more calories than running per time spent.
Stationary cycling or bicycling are two excellent forms of aerobics exercise when done regularly. Like swimming, cycling is a no weight activity that builds muscular endurance and strength and improved flexibility of specific muscles of the legs and thighs.
8. Jumping Rope
If it reminds you of your childhood, jumping rope can be a great aerobic workout as long as it is performed at a slow to moderate pace and is done continuously for a relatively long period of time (usually 15 minutes or more).
Here’s the deal
Researchers at the Medical Center of Duke University, when comparing aerobic training, resistance training and a combination of both the aerobic training is the best form of exercise to burn fat over training strength and fitness.
The steps to an effective weight loss start with a healthy exercise program which is done on a regular basis while following a healthy diet and also a nutritional plan. Aerobic exercise helps you to lose weight because, when practicing you use more calories compared to other activities and helps raise your metabolic rate, which results in tons of positive benefits for you.
They really help your body burn calories at a faster rate. Aerobics only burns fat during the workout itself. So if you want great results you need to exercise daily and for longer periods your discipline is the key to success.