best aerobic exercise
what is aerobic exercise
Aerobic activity or exercise is any type of cardiovascular conditioning. It can include activities like brisk walking,
swimming, running, or cycling. You probably know it as “cardio.” By definition,
aerobic exercise means “with oxygen.” Your breathing and heart rate will
increase during aerobic activities.
Aerobic activity exercise is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately.
The 5 best aerobic exercises to burn fat without going to the
gym
Aerobic exercises can help burn fat, as long as we complement
their practice with a good diet. Fortunately, we can make them at home or
outdoors.
When it comes to reducing body fat, aerobic exercise is one
of the best habits to adopt. Its regular practice contributes to improving the
activity of the metabolism, increasing its capacity to transform fat into a
source of energy for the body.
Incidentally, it serves to promote the elimination of toxins
and fluids retained in the body. In this way, aerobics also reduce the
difficulty in fighting excess weight.
Best of all, you don't have to go to a gym to incorporate it
into your daily routine. And it is that, luckily, there are many activities
that can be done outdoors or in the comfort of home.
The truth is that results can be faster when aerobics is
combined with a little strength training. It is advisable to dedicate a part of
the day to them to help improve health and figure. This time we want to share
in detail 5 ways to do them:
1. Walking, one of the best aerobic exercises
Walk
A daily 30-minute walk can help improve blood circulation and
weight. Therefore, it is a healthy activity against varicose veins and other
discomforts.
Walking is one of the easiest aerobic exercises to practice
and whose benefits go beyond weight loss. A study published in Medicine and
Science in Sports and Exercise highlighted that it is one of the healthiest
forms of physical activity.
By incorporating it into the daily routine, blood circulation
problems, fluid retention and muscle stiffness are reduced. It is even one of
the most recommended activities for patients with type 2 diabetes and high
blood pressure.
How to do it?
It would be good if you did some stretching before you hit
the road. Just doing 10-15 minutes of stretching is enough.
Put on comfortable shoes and walk for about 30 minutes, at a
brisk pace.
2. Zumba
Zumba is a very fun way to do aerobic exercises, since it
consists of performing various types of routines to the rhythm of Latin music.
A study published in 2016 found that it has moderate benefits in weight loss.
In addition, he also highlighted that it provides
psychological and social benefits that contribute to a better quality of life.
A 60-minute session can burn up to 1,500 calories, depending on the intensity
of the exercise.
3. More aerobic exercises: step
steps
The step is one of the few disciplines that, in addition to
helping burn calories and fat, contributes to the development of muscle mass.
Its name means 'step' and it has been part of exercise
routines since 1990. It consists of going up and down from a small platform,
bench or step, with various types of choreographed sequences that allow the
cardiovascular part to work.
Incidentally, it helps increase physical strength, balance
and ability to concentrate, as detailed in research published in Sports
Medicine.
An example of how to do it
With your back straight and your shoulders back relaxed, go
up the step, directing your support in the center of the platform or bench.
In this way, step on the platform with the entire sole of
your foot and, when descending, make sure to properly support your heel before
taking the next step.
Avoid making sudden jumps from the step to the ground because
you can injure your knees.
Make alternating movements with each leg, 3 series of 20
repetitions each.
4. Cycling
Another aerobic exercise that can contribute to a healthy
weight is cycling. According to a study published in the Scandinavian Journal
of Medicine & Science in Sports, it can help reduce the risk of chronic
diseases.
Specifically, cycling is an aerobic activity that does double
duty. On the one hand, it serves to activate the metabolism and promote fat
reduction, and on the other, it is a good option to strengthen the muscles of
the legs and buttocks.
Doing it regularly combats stress, joint pain and even blood
circulation problems.
How to do Cycling
Take your bike, make sure you wear sports clothes and enjoy a
ride in the fresh air for 30 or 40 minutes.
If you have a stationary bike, do it at home for 20 or 30
minutes
Read 6 things you can do to tone and firm your buttocks
5. Jump rope
Jump rope
Jumping rope is a fun activity that reminds us of childhood
games. Beyond this, it is an exercise that helps burn fat while increasing
muscle mass.
First of all, doing so improves metabolic processes. Along
the way, bones and joints are strengthened. It is even healthy for cognitive
health, since it requires concentration and coordination.
How to do it?
Keep your head straight, looking straight ahead.
The torso should remain straight and the knees slightly bent.
The elbows should be close to the body and the rope should be
rotated with the wrists.
Finally, use the balls of your feet to push off and land.
Perform 50 to 100 jumps in a row.
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Aerobic exercises to burn fat are a good complement
All the exercises mentioned can contribute to the burning of
fat calories. However, it is essential to complement your practice with a
healthy diet and other good lifestyle habits.
If you are overweight or obese, it is best to seek advice
from nutrition specialists so that they can guide you with an adequate eating
plan to lose weight.
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