best aerobic exercise


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 best aerobic exercise

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 best aerobic exercise

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 best aerobic exercise ?

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.

Discover: The benefits of sport in anxiety and panic

 

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.

  aerobic exercise

aerobic

aerobic step

aerobic fitness

aerobic activity

benefits of aerobic exercise

list of aerobic exercise

aerobic workout

cardiovascular training

aerobic dance exercise

aerobic exercise for weight loss

best aerobic exercise

 

Post a Comment

0 Comments