Aerobic exercise is also referred to as cardiovascular exercise and these are the workouts that get the heart pumping within the target heart rate zone.
Aerobic exercise is a physical exercise of relatively low intensity that depends primarily on the aerobic energy generating process. Aerobic literally means that relating to, involving or requiring free oxygen. Aerobic exercise and fitness can be contrasted with the aerobic exercise of which the strength training and short distance runnings are the most salient examples.
As you perform cardio routines you are moving the arms and legs with a rhythmic movement that allows the body to pump blood and oxygen to all the parts of the body.
Aerobics such as cardio, jogging or swimming will burn more fat for fuel resulting in greater weight loss. This training decreases fat store quickly in most people and is a good way to get a leaner body.
When you stick to just cardio activities you may actually be undermining your attempts at weight loss. If done exclusively for a long period of time cardio training decreases metabolism and starts burning through muscle stores.
This strengthens the heartburns calories and burns fat. There are many different types of aerobics so your workout routine will never get boring.
Many activities you may perform daily could be considered cardiovascular exercises. Things like mowing the lawn, walking the dog or even going up and down the stairs to do laundry.
But to really get the benefit from aerobics you want to try incorporating a structured workout routine that includes activities such as walking, running, swimming, bicycling, dancing or some form of high activity exercise.
The Benefits of Aerobics Exercise
There are so many benefits of aerobics exercise it not only helps to burn calories and fat which in turn helps you to lose weight but it can reduce and minimize risks to so many medical conditions.
By adding just 30 minutes of aerobics 3 to 4 times a week you can help minimize medical risks and diseases such as
Type 2 diabetes
High blood pressure
Additionally you can benefit from aerobics exercise by
Reducing risk of obesity
Improved immune system
Strengthen heart muscle
Fat Burning benefits of Aerobics
Weight is lost by creating a calorie deficit, burning more calories than you take in so undertaking activities that burn amounts of calories is an excellent accompaniment to a calorie controlled diet to help shift those unwanted pounds.
Half an hour of low paced jogging can burn around 300 calories. This can make a substantial contribution towards achieving the necessary calorie deficit to lose weight or alternatively it can earn you a bar of chocolate that you feel less guilty about eating.
It is not essential to join a gym or to go out in the middle of winter to get an aerobic workout. There are a number of exercises that you can do in the privacy of your own home.
The cheapest options being putting on your favorites CD and dancing around the living room or giving the house a vigorous clean.
There is also an ever increasing array of affordable home fitness products available such as steps, skipping ropes, rebounders. One can also use the dance mats that you can use with you games console and exercise videos so that you can work out with your favorite celebrity.
Aerobics Exercise: Outdoors
Even taking a few extra brisk walk can be enough to improve the fitness and receive the benefits of the aerobics exercise, just as long as you are working hard enough that your heart rate is increased and you are breathing faster.
Running, jogging or going out for a bike ride when the weather's nice are all good forms of aerobics exercise.
Pretty much any exercise is better than no exercise at al, howeever team sports are often less effective for developing aerobic fitness as while they involve periods where large amount of energy is expended these are often surrounded by periods of activity where the heart rate is allowed to drop.
The real benefits of aerobics exercise come from the constant movement.
Your local gym will provide a wide variety of aerobic options such as treadmills, cross trainers, exercise bikes, Stair masters, rowing and ski machines so that you can just switch on and get started with the workouts.
It can be a good idea to diversify between different machines and different speeds or levels of resistance as you body can get used to a certain routine and after a number of sessions the same routine will not work your heart and lungs as much as it once did.
For those who prefer to work out as part of the group many gyms provide classes such as various forms of dance, body pump, body combat,zumba ad step aerobics with a trained instructor to ensure that you get the most out of your workout.
If you have access to a pool swimming is also a very effective cardiovascular activity. As it is very low impact it is often suitable for people who have had injuries or problems with the muscles or joints.
The amount of time you spend doing aerobics will also affect the amount of weight you lose. If you weigh 150 pounds and do high impact aerobic for 30 minutes three times each week you will lose a little less than a pound over a month. On the other hand if you do high impact aerobics for an hour six days a week the you will lose over 3 pounds each month. Keep in mind that in order to lose 1 pound in a week then you must burn 500 more calories than you consume every day.
Attempting to lose weight through exercise alone can tempt you to overdo your workouts which can lead to injury.
Increase the amount of weight you lose by adding healthy low calories foods to your diet and jettisoning higher calorie, lower nutrient foods. For example for go garlic bread with spaghetti dinner and eat a small spinach salad instead.
Eliminate desserts and sodas and consume plenty of water which will improve the satiety.