The Merriam Webster dictionary defines aerobics as anything that strengthens the heart and lungs by making them work harder for several minutes or more. One of the most basic reasons for working out is losing weight and keeping fit; aerobic exercises’ functions are to burn fat and lose calories.
Aerobic exercises are great for beginners who want to lose weight, and the good thing about them is that majority of these exercises can be done at home, and visible changes can be seen in about 7 weeks.
There are various types of aerobic exercises, and each type focuses on different parts of your body.
Here are the 7 best aerobic exercises that are great for weight loss.
Running is one of the best exercises out there. It can be done at home and requires little to no equipment. Not only does it get your blood pumping, but you also get to improve your leg muscles. Running has added advantages than just losing weight and staying fit. It helps to build the muscles, and it is perfect for the joints.
Much like a lubricant to a machine, running helps to loosen up the muscles and tendons and helps prevent arthritis. Because running is an aerobic exercise, it helps your heart and reduces the risk of cardiovascular diseases like stroke.
Running also greatly reduces your blood pressure. When you run, you burn plenty of kilojoules, but you don’t have to run fast to achieve it. You can choose a pace that suits you and build up from there. Although you’ll lose less weight running slow, it’s important not to push yourself too hard.
Going to the gym can be very tough for some people, especially if they are not very consistent. Lifting weights, doing crunches, performing squats, and other exercise forms are good for the body but can be quite difficult for some people to keep up with.
Need an easier method to follow through with plenty of advantages? Then try walking. It’s a very lightweight exercise and doesn’t require more than a pair of shoes to undertake.
Walking is a moderate exercise, and though it isn’t vigorous as running or lifting weights and doesn’t burn calories quite as fast, it’s still a good exercise option because it aids creativity and boosts your mental health.
Many experts recommend walking for about 30 minutes a day, five times a week. Although 10,000 steps are required of a healthy adult a day, that might be too difficult, and so you can start slowly and gradually improve your stamina. Even if it’s walking short distances, it’s still better than nothing at all.
It is also worthy to note that although walking is a good form of exercise, it cannot be practiced alone if one wants to lose weight fully. It should always be paired with other forms of exercise.
We’re no strangers to jumping rope; it was a childhood activity for most people. Not only is skipping cheap, but it is also a great way to burn fat, and it can be performed at home. Skipping is an enjoyable activity if you put your mind to it. If you haven’t considered skipping rope before, you might as well start now because it’s one of the best aerobic exercises for weight loss.
According to Cosmopolitan, the effort it takes to jump rope in 10 minutes is the equivalent of running a mile in 8 minutes. One hour of jumping rope equals 1,600 calories burnt. You’re greatly missing out if you haven’t included skipping to your workout plan.
Other than burning fat, skipping is also a full-body workout that stabilizes your entire body and strengthens the muscles of your shoulders, arms, legs and abdomen. It puts you in a natural rhythm, helping the blood flow from your heart to your lungs.
It also aids stamina and improves your reflexes and focus. More importantly, skipping is less jolting than running, according to Cosmopolitan.
4. Jumping jacks
Much like skipping, this exercise is also fun and less strenuous, but it is a great way to burn off some calories. It also relieves stress by triggering the secretion of serotonin, which makes you feel good.
Jumping jacks helps in the coordination of the limbs, and it is a great full-body exercise. It also aids flexibility as the repetition of jumping jacks will gradually loosen your muscles and make your joints less rigid.
Like other exercises, jumping jacks takes some time to get used to, and it should be taken gradually until you are fully capable of performing it for long periods of time.
Burpees are a callisthenics exercise. This means that they are systematic body exercises with a rhythm done without any special equipment and use your body weight for resistance. A burpee is a combination of a push-up and a jump squat.
It sounds intense, and it usually is. It is one of the best aerobic exercises for weight loss as it ensures that high amounts of calories are burned in little time. Burpees strengthens the muscles of your core and limbs. It should be done at a steady pace and not rushed.
This is a great way to work out for most people, but it should be noted that not everyone is good at dancing. The important thing to know is that you don’t necessarily have to know how to dance before incorporating it into your workout plan.
Of course, knowing some good moves does pay off, but you can still practice dancing even as a not-so-great dancer. Not only is dancing a full-body workout, but it is also one of the best aerobic exercises for weight loss. Dancing guarantees the loss of calories while still having fun. It can be done anywhere, even in the shower if you’re down for that.
Dancing for long periods will make you feel tired, but it improves coordination and strengthens the muscles. It is designed to make you sweat and get your heart pumping. It is a fun exercise that keeps you happy while losing weight.
Any form of dance, Zumba, Ballroom dancing, Ballet, Hip hop, etc., shapes your muscles and guarantees flexibility. Not only is it good for your heart and blood vessels, but you also get to learn some dance moves, and if you sign up for a dance class, you get to make new friends – which is great for your overall wellbeing.
Losing weight, having fun, learning new dance styles, and socializing. What could be better than that?
Planks are great for rounding up your workout. The good thing about planks is that they do not take more than 5 minutes. Scientists suggest that 90 seconds are effective for women, and for men, 106 seconds are effective.
Planks strengthen your core and increase stamina and resilience. A great benefit of planks is that they improve posture by working on your back and spine. It’s great for your butt, too, as it also works on your gluteus. There are variations of planks, and you should choose the one that works best for you.
Exercise is very beneficial for the human body. While hitting the gym might seem like a hard thing to do, in the long run, you’ll reap the benefits. Choosing a good workout plan as a beginner is fundamental because it isn’t wise to choose just anything.
Before embarking on an exercise journey as a beginner, it’s best to see a physiotherapist or to have a trainer guide you. Since enough effort should be put into being fit, it is good to understand that a good figure cannot be built in a day or week.
Consistency and discipline will help you on your journey, and if you have a problem with that, you should get a workout buddy. It shouldn’t also just be about working out alone; a good meal plan will also go a long way to help you achieve your goal. If you have issues about this, you can see a nutritionist or a dietician.