Aerobic exercise regulates and maintains our heart, and lungs, and makes the circulatory system healthy. the classical examples of Aerobic exercise the running, walking, cycling, swimming, and dancing.
aerobic exercise is different from the Anaerobic exercise because the anaerobic exercise consists of a quick burst of energy.
Cardiovascular exercise or cardio can be done at home without the need for any equipment
but one thing that we have to keep in mind is to perform a warm-up up to 5-10 minutes before starting the exercise.
1- Walking-
Walking is the best exercise for any age group people because needs only less effort, and less energy, and follows in routine very easily.
Walking exercises can be done anywhere without the need for any equipment. the general benefit of walking is that basically maintains body circulation, and well function of the respiratory system, is active alert, and more productive.
A- Equipment- gym shoes (Sneakers)
B- Safety- During the walking, we have to keep things in mind that is we should always walk in a park, garden, or where the amount of purified air is much more. and the morning walking is more powerful compared to evening walking because in the morning the amount of purifier concentrated air is much more.
and trying to avoid walking in polluted areas.
bearing the shoes before walking will prevent any mechanical injury during walking.
C- Duration and frequency -the duration and frequency of walking are very important.
150 minutes per week, 30 minutes 5 days a week.
you can increase your daily step by 500 to 1000 according to the strength of your body.
D- Benefits-Walking is very good for our health. walking daily can reduce many chronic diseases like ischemic heart disease (IHD), obesity,
high blood pressure (HTN) Diabetes, and depression.
2- Running or Jogging -
Running or jogging is the most effective form of aerobic exercise. the walking and
running is a little- bit similar. because both are lower libs (extremities) exercises. It needs also low energy & can be followed very easily in our routine
A- Equipment- running shoes.
B- Safety- the safety of running is all similar to walking safety avoid polluted areas and avoid crowded places.
C- Duration and frequency- 10-30 minutes according to strength. you can alternate between 5 minutes of running and 1 minute of walking to start. to stay injury-free, always stretch after your run.
D- Benefits- Improve Cardiovascular health, burn fat and calories, and change your mood.
3- Jump rope-
Jumping the rope is also under comes to the Aerobic exercise. Jumping rope is an excellent cardiovascular exercise that effectively increases your
heart rate. Additionally, it serves as plyometric training, which involves explosive movements that combine power and speed. By engaging in plyometric exercises, you push your muscles to exert maximum force within short intervals.
A- Equipment- gym shoes and jump rope.
B- Safety- your jump rope should be adjusted for your height. Stand with both feet on the middle of the rope and extend the handles to your armpits. That’s the height you’re going for. If it’s too long, cut or tie it to avoid tripping on the rope.
C- Duration & frequency- 15-25 minutes. 3-5 times per week.
D- Benefits- to help improve and enhance the awareness of the body, hand-foot coordination, and reduce belly fat.
Aerobic exercise at gym-
The gym is a great place for further aerobic exercises. they probably need equipment like an Elliptical machine, treadmills, and others. during your starting days, you have to need a gym trainer to guide you in every step.
1- Elliptical-
"Ellipticals are helpful to build cardiovascular endurance — so it's good for your heart. It's also low impact, so it's good for beginners or those who have joint issues, and it's easier on your hips and knees than running or walking on the treadmill," she explains. Add in the resistance from the incline and the movement you get from holding onto the machine's handles, and you've got a total-body cardio workout.
A- Equipment: elliptical machine.
B-Safety: Look forward, not down. Use the handlebars if you feel unsteady or to help you get on and off the machine.
C-Duration and frequency: 20 to 30 minutes, 2 to 3 times per week the elliptical machine may initially seem intimidating, but it’s easy to use once you get the hang of it. After warming up at an easy rhythm for 5 to 10 minutes, keep your posture upright while you use your legs in a pedal motion to move the machine.
D-Benefits: Elliptical machines provide a good cardiovascular workout that’s less stressful on the knees, hips, and back compared to the treadmill or running on the road or trails.
2- Cardio-kickboxing-
Cardio boxing uses a combination of shadowboxing and/or hitting the bag with continuous cardio movements such as high knees, burpees, push-ups, etc. that will increase your strength and teach you to control your heart rate.
A- Equipment: gym shoes (sneakers).
B- Safety: Drink plenty of water throughout the class. Take a break if you feel dizzy.
C- Duration and frequency: 60 minutes, 1 to 3 times per week.
D- Benefits: Kickboxing is a high-impact exercise that builds strength and endurance. It may also reduce stress and improve your reflexes.
3- Zumba-
Zumba is a fun choice for an aerobic workout. After warming up, your instructor will instruct the class through easy-to-follow dance moves set to upbeat music. You’ll finish with a cool down and stretch.
A- Equipment: gym shoes (sneakers).
B- Safety: Drink lots of water during the class. Take a break if you feel tired or dizzy. You may want to wear shoes that provide good ankle support if prone to ankle injuries.
C- Duration and frequency: 60 minutes, 1 to 3 times per week.
D- Benefits: Zumba benefits heart health, improves coordination, tones your entire body, and may help relieve stress.
What are the benefits of aerobic exercise?
Aerobic exercise gets your blood pumping and large muscle groups working. It can help: -
- Improve heart health.
- low blood pressure.
- regulate blood sugar.
- improve sleep.
- support weight management.
- boost mood.
- boost metabolism
- increase the chance of happier & healthy.
FAQs-
1- Which aerobic exercise is best for weight loss?
Jogging is the best aerobic exercise for weight loss because it needs only limited things such as a good environment, running shoes, and a water bottle, it has a very low risk of injury & can be followed by all groups of members to lose weight and attain greater health impact.
2- Is aerobics exercise the fastest way to lose weight?
Basically, Aerobic exercise can be classified into two divisions based on performed Aerobic exercise at home and aerobic exercise at the gym. if you want to lose weight quickly you should go with aerobic exercise Elliptical, Zumba, and cardio-quick boxing.
3- Which aerobic exercise can be performed at home?
Aerobic exercise is very effective in weight loss. some aerobic exercises at home are listed below- Walking, running, & jumping rope are the popular aerobic exercises for weight loss.
Final verdict-
Aerobic exercise is basically recommended for all those people who have to start the journey of exercise. it needs less energy, less affords, and is mostly free from money.
we can very easily adopt in our routine. and change our physical appearance to make it very attractive with the help of a whole-body complete workout. aerobic exercise are numerous types and individual' choice exercises with their own age group, gender, and body Strength.
you will see your results very soon after following this.