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Aerobic Exercise for Weight Loss Can Be Fun

The word aerobic literally means “with oxygen” or “in the presence of oxygen.” Aerobic exercise is any activity that uses large muscle groups, can be sustained continuously for long periods of time, and is rhythmic in nature. Aerobic exercise uses oxygen as the main fuel to sustain activity for relatively long periods of time.

In general, aerobic exercises are activities that require a lot of muscle work, increase the heart rate to 60 to 80 percent of the maximum heart rate, are continuous in nature and last 15 to 60 minutes. An aerobically fit individual can work longer, more intensively and achieve faster regeneration at the end of aerobic training.

Aerobic exercise falls into two categories:

Low to moderate impact aerobics – This includes walking, swimming, stair climbing, step lessons, light water aerobics, rowing and cross-country skiing. Almost anyone in reasonable health can engage in some form of low- to moderate-impact exercise. Brisk walking burns more calories than running the same distance because walking takes longer than running to cover the same distance and poses less risk of muscle and bone injury.

High-Impact Aerobics – Activities that fall into this group include running, dance exercise, tennis, racquetball, and squash. High-impact aerobics should be done every other day. People who are overweight, elderly, in shape or after an injury or other health problem should do them even less often and only with their doctor’s permission.

Here are some of the many aerobic exercises you can do, and with the variety to choose from, it can not only keep you busy, but it can also be downright fun.

1. Walking

Walking is a popular form of exercise because it requires little equipment or devices. In addition, walking for 20 minutes every day will burn 7 kilos of body fat per year. Longer daily walks at a moderate pace are best for weight loss.

2. Jogging/jogging

When jogging or running, an individual is able to cover greater distances in less time. Therefore, more calories can be burned in the time spent.

3. Choreographic aerobic exercise

Choreographed aerobic dance is a very popular form of exercise around the world. Aerobic dancing helps to strengthen the muscles of the body and many people also enjoy it.

4. Step aerobics

Step aerobics involves using a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many movements that require participants to step on and off the platform. In this way, the activity will not be boring and tiring, but it will be lively and motivating.

5. Water aerobics

Water aerobics incorporates a range of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It uses the resistance to movement created by the water to increase your heart rate and also help you if you have trouble keeping your balance on land. It is a good way to lose weight.

6. Swimming

Swimming is a very popular form of regular exercise. Due to water resistance, the amount of energy required to swim a certain distance is greater than to run or walk the same distance. In other words, swimming can burn more calories than running per time spent.

7. Stationary cycling/cycling

Stationary cycling or cycling are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non-weight-bearing activity that builds muscular endurance and strength and improves the flexibility of selected leg and thigh muscles.

8. Jump rope

Jumping rope can be a great aerobic exercise if done at a slow to moderate pace and done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is using a healthy exercise program that is done regularly while following a healthy diet and nutrition plan. Aerobic exercise is good for weight loss because it burns more calories than other activities and helps increase your metabolic rate.

This helps your body burn calories faster. It is an effective way to lose fat only if you are motivated enough to do it often. Aerobics only burns fat during the exercise itself. So if you want encouraging results, you need to be able to exercise daily and for a longer period of time.

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