How Aerobic Exercises Can Be Useful in Weight Loss

What does Aerobic means?

The term “aerobic” means “with oxygen” or “in the presence of oxygen.”

Aerobic exercise includes activities that engage large muscle groups, can be sustained for extended periods, and follow a rhythmic pattern. These exercises rely on oxygen as the primary energy source, supporting long-duration activity.

Aerobic exercises generally involve large muscle movement, raise the heart rate to 60-80% of the maximum, and are performed continuously for 15 to 60 minutes. Individuals with good aerobic fitness can work harder for longer periods and recover faster after exercising.

Aerobic exercises fall into two categories:

1. Low to Moderate Impact Aerobics: Most individuals in good health can participate in these activities. For example, brisk walking burns more calories than jogging over the same distance because walking takes longer to complete and has a lower risk of injury.
2. High-Impact Aerobics: Activities in this group include running, aerobic dance, tennis, racquetball, yoga, Burpee, squat jump and squash. High-impact exercises should be done on alternate days, especially by those who are overweight, older, or have injuries. People with health concerns should consult a doctor before engaging in these exercises.

Some of the Aerobic Exercises that makes workout fun:

There are many aerobic exercises to choose from, offering variety that not only prevents boredom but also makes the workout enjoyable.

1. Walking: Walking is a popular exercise requiring minimal equipment. Walking an extra 20 minutes daily can burn about 7 pounds of body fat in a year. Longer, moderately-paced walks are ideal for weight loss.

2. Jogging/Running: Jogging or running allows individuals to cover more distance in less time, resulting in more calories burned.
3. Choreographed Aerobic Dance: Aerobic dance is popular worldwide for toning muscles and is enjoyable for many people.
4. Step Aerobics: Step aerobics uses a platform or bench, usually one foot wide, three feet long, and six inches high. Instructors lead participants in stepping up and down, creating an energetic and motivating workout.
5. Water Aerobics: Combining movements from swimming and land aerobics, water aerobics uses the resistance of water to elevate heart rates. It’s also beneficial for people who find balance difficult on land and helps with weight loss.
6. Swimming: A popular exercise, swimming requires more energy due to water resistance. It can burn more calories per time spent than running or walking.

7. Stationary Cycling/Bicycling: Stationary cycling and regular bicycling are excellent aerobic exercises when performed continuously. Like swimming, cycling builds muscular endurance and strength without bearing body weight, focusing on leg and thigh flexibility.

8. Jumping Rope: Jumping rope is a good aerobic exercise when done at a slow to moderate pace for 15 minutes or longer.

Conclusion

For effective weight loss, regular exercise should be paired with a healthy diet. Aerobic exercise is ideal for weight loss because it burns more calories and increases your metabolic rate, helping the body burn calories faster. However, it only burns fat during the workout itself, so consistent, daily exercise is needed for noticeable results. Aerobic exercises not only helps in burning the calories but also prevent you from boredom they are fin and enjoyable at the same time.

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