Following a healthy diet and exercising are synonymous with well-being and health. However, not everyone likes sports equally or prefers to diversify activities.
In this post we want to focus on aerobic exercises so that you can discover their benefits. So you can vary and keep your motivation to keep your body in shape.
The key is that exercising is not just a routine, but that it becomes something fun. So you can have a good time while taking care of yourself and burning fat.
What are aerobic exercises?
The definition of aerobic exercise is as follows: it is that which can have a medium, low or high intensity. That is, when our body needs to burn carbohydrates and fats to produce energy and, to do so, it needs oxygen. Some examples of aerobic exercise are running, swimming, or cycling.
Aerobic physical exercise is used to burn fat and therefore to reduce weight. So it is not only indicated to take care of our body, but also when we want to reduce some kilos.
The Benefits of Aerobic Exercise
The benefits of aerobic exercise are the following:
- Body fat is reduced because the body needs energy to perform aerobic exercise and burn it.
- The heart works better because it will be exercised.
- Our lung capacity will increase.
- It has positive effects on our mood and improves our self-esteem.
- It helps control cholesterol and blood sugar levels. So it reduces the risk of diabetes or heart attack.
- It strengthens muscles and tissues.
- Decreases the level of adrenaline that causes stress and increases the level of endorphins.
Of course, these are very good reasons to start moving from today.
What are the most effective aerobic exercises?
Choosing the most appropriate type of aerobic exercise will depend on each person’s circumstances. The goal you want to achieve and your physical condition.
Aerobic exercises: examples
Here are some examples that you can easily put into practice from today:
- Walking. It is one of the simplest and cheapest aerobic exercises. Choose comfortable trainers and a route to follow. You can use an app to measure the distances you walk and increase the intensity and the route little by little every day. You can start by walking for about 20 minutes a day, and then every day you can walk for more minutes until you reach an hour a day. Walking strengthens the whole body, especially the legs.
- Running. More and more runners are being seen in our cities. It is very easy to practice this sport and you can do it alone or accompanied to increase your motivation. Set yourself weekly challenges and increase the intensity. It is important that you stretch before and after running to avoid injuries and pulling. The advantage of running over walking is that it helps you burn calories faster.
- Swimming. For pregnant women, people with joint problems or muscle injuries, swimming is the perfect aerobic exercise. Water produces resistance and helps us maintain our body weight with its density.
- Riding a bike. You can bike in the city, in nature or in your home or gym with an exercise bike. It is a fun type of physical exercise that will help you strengthen your buttocks and legs.
- Team sports. Other interesting options are team sports such as football, basketball or handball. These sports will strengthen your muscles and make your heart work.
- Dancing. Combining music and exercise is a great way to get in shape, have fun, and improve your mood. Choose the type of dance you like most and find a place to practice on your own or with others.
- Cardio. In almost all gyms and sports centers this discipline is practiced, using music and combining exercises to increase the heart rate. Your muscles and heart will get in shape.
- Fun alternatives. To do different things and have fun you can practice hula hoop, trampolines, hiking or canoeing.
Most common aerobic exercises
Since we were children in the schools we get in shape with the subject of physical education. It is quite common for children to practice sports.
However, as the years go by it is also important to keep in shape and doing aerobic resistance exercises can be the key. Among the most common are running, swimming and cycling.
Many people combine several exercises to avoid boredom and maintain motivation.
Among the aerobic exercises we can find the high impact ones. These exercises are characterized by the continuous consumption of a lot of energy during a short period of time.
For example, we can highlight spinning, running and trail running. They are perfect for getting our heart going and burning fat quickly. In addition to enjoying the outdoors and nature in the case of mountain running.
Low-impact exercises are those that burn calories but are more long-term. These exercises include walking, jumping rope or swimming lightly and carefully to avoid injury.
If you have an injury, the most appropriate sports are usually swimming, Pilates or yoga.
Don’t you have a lot of time for sports or would you rather do it at home? We propose several aerobic exercises to do at home:
- Skipping rope. Remember that was something you did a lot of in your childhood? Skipping rope is a very simple, cheap and effective exercise to burn fat. You can start with 5 minutes a day and work your way up to 30 minutes.
- Exercise bike. It’s perfect for burning fat and exercising the heart. You must be careful with your lower back and position the bike correctly.
- Doing sit-ups. To keep your belly flat they are essential. Put your elbows and feet on the floor and hold the plate for 30 seconds. Try to do this between 2 and 3 times a week.
- Exercise with a ball. It works very well to keep your tummy flat and strengthen your leg and buttock muscles. Keep the ball low and you will be able to do the exercises more easily. To progress and increase the difficulty, inflate the ball.
To plan your workouts and monitor your progress you can use sports apps. They’re a simple way to help you stay in shape.
Aerobic and anaerobic exercise, what difference does it make?
Exercises can be either aerobic or anaerobic. The difference between aerobic and anaerobic exercise is found in the way our body obtains energy. If you need oxygen, it is called aerobic exercise, and if you don’t need it, it is called anaerobic exercise.
Aerobic and anaerobic exercise, which one first?
Both types of exercise are beneficial to health and it is best to combine them. If you don’t play sports regularly, you can start by doing a low-intensity aerobic exercise.
For example, walk and gradually incorporate anaerobic exercise such as weight training or sprinting.
The options for aerobic exercise are varied and suit all tastes and people. The important thing is to be fit and have a good quality of life.