Aerobics

Aerobics Exercise for Fitness

What is Aerobic exercise?

Aerobic exercise is any movement or activity that utilizes large muscle groups, can be maintained continuously for a significant stretch of time and is rhythmic in nature.

 

Two categories of Aerobic exercises:

• Low-to-moderate impact  

These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Almost anyone in reasonable well-being can perform these exercises. Fast or brisk walking burns more calories than jogging for the same amount of distance covered as it takes more time to walk than jog that distance and it also poses less risk for injury to muscle and bone.

• High-Impact 

Activities that belong to the high-impact group include running, dance exercise, tennis, racquetball and squash. High-impact aerobics need not be performed everyday as they are strenuous. To avoid excessive soreness, they should be performed on alternate days. People who are overweight, elderly, out of condition or have an injury or other medical problem should do them even less frequently and only with medical advice.

You can perform these aerobic exercises according to your interests: 

Walking

Walking is a popular form of exercise that does not require any equipment. You can do it anytime, anywhere. It is of low impact and can be beneficial even for people with arthritis or obesity. Walking reduces the risk of cardiovascular events by 31%. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer, moderately-paced daily walks are best for weight loss.

Jogging/Running

In jogging or running, an individual is able to cover greater distances in a shorter time period. Therefore, the numbers of calories burnt is more.

Choreographed Aerobic Exercise

Aerobic dance is very popular throughout the world. Aerobic dance helps in toning up the muscles of the body. Engaging in aerobic dance for fitness is extremely fun as well. The fitness routine is usually choreographed beforehand and performed in a sequence following the rhythm.

Step Aerobics

Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Participants are supposed to step up and down from the platform. This activity is known to be very lively and motivating.

Swimming

Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. Therefore, swimming burns more calories than running or walking. Swimming is a great exercise for the whole body and regular swimming can give instant results. 

Stationary Cycling/Bicycling

Stationary cycling or bicycling are excellent forms of aerobic exercise when done on a regular basis. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

Jumping Rope

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.

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise 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. So, stop thinking and get started with this fun form of exercise!

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