Aerobic Exercise For Weight Loss Can Be Fun

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 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 crosscountry skiing. Nearly anyone in​ reasonable health can engage in​ some low to​ moderateimpact 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.
HighImpact aerobics Activities that belong to​ this group include running,​ dance exercise,​ tennis,​ racquetball and squash. Highimpact 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,​ moderatelypaced 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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