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
maintained continuously for a long period of time and is rhythmic in nature.
Aerobic exercises utilize oxygen as the major fuel for sustaining activity for
relatively long periods.
In general, aerobic exercises are those activities
that require large muscle work, elevate the heart rate to between 60 percent and
80 percent of maximal heart rate, are continuous in nature and are of 15 to 60
minutes in duration. An aerobically fit individual can work longer, more
vigorously and achieve a quicker recovery at the end of the aerobic session.
Aerobic exercises fall in two categories:
Low to Moderate Impact aerobics - These include walking, swimming, stair
climbing, step classes, light water aerobics, rowing and cross-country skiing.
Nearly anyone in reasonable health can engage in some low- to moderate-impact
exercise. Brisk walking burns more calories than jogging for the same distance
because it takes more time to walk than jog that distance and poses less risk
for injury to muscle and bone.
High-Impact aerobics - Activities that
belong to this group include running, dance exercise, tennis, racquetball and
squash. High-impact aerobics 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 clearance from their
doctor.
Here are some of the many aerobic exercises you can do and because
of the variety you have to choose from, it can not only take the bordum out of
doing it, it can make doing it downright fun as well.
1. Walking
Walking is a popular form of exercise because it requires little in terms of
equipment or facilities. 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
losing weight.
2. Jogging/Running
In jogging or
running, an individual is able to cover greater distances in a shorter period of
time. Therefore, greater numbers of calories can be burned per time spent.
3. Choreographed Aerobic Exercise
Choreographed aerobic dance is a
very popular form of exercise throughout the world. Aerobic dance helps in
toning up the muscles of the body and many people find it fun to do as well.
4. 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. Instructors use many moves that require participants to step up and down
from the platform. This way, the activity will not be boring and tiring, but
will be lively and motivating.
5. Water Aerobics
Water aerobics
incorporates a variety of movements from both swimming and land aerobics to
develop vigorous routines that are aerobic in nature. It utilizes the resistance
to movement that water creates to elevate heart rates and also helps you if
balancing yourself on land is difficult. It is a good way to lose weight.
6. 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. In other
words, swimming can burn more calories than running per time spent.
7. Stationary Cycling/Bicycling
Stationary cycling or bicycling 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 improved flexibility of selected muscles of the legs and thighs.
8. 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 (15 minutes or more).
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. Aerobics only burns fat during the workout
itself. So if you want encouraging results you need to be able to exercise daily
and for longer periods.
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