Aerobic Exercise Weight Loss and Other Benefits
What exactly is Aerobic Exercise?
Aerobic exercise is a moderately strenuous physical activity that enhances cardiorespiratory fitness and overall health. Aerobic exercise is a type of physical activity that requires you to breathe deeply and sweat. This workout has a steady beat or rhythm to it that engages all of your main muscle groups.
Aerobic exercise will generally make you feel little out of breath. However, you can keep up the action for extended periods of time without needing to sit down and collect your breath.[1]
Swimming, running, and walking are the most popular kinds of aerobic exercise. Aerobic exercise for weight reduction can also be done at home through physical activities such as spot marching, spot jogging, skipping, dancing, or by following an aerobic exercise video for weight loss.
Aerobic Exercise Types
Aerobic activities come in a variety of difficulty and duration levels.
Aerobic workouts include, among others, funk, hip-hop, kickboxing, boot camp, and cardio. Cardio classes are classified as beginner, intermediate, or advanced.
Make careful to select the level that is appropriate for your lifestyle and manner of activity.
Low Impact Classes
These classes are ideal for beginners and intermediate exercisers. One foot is always firmly planted on the earth.
High-Impact Classes
Both feet are lifted off the ground. There are numerous balancing and jumping feats that will require you to be in top physical condition. If you are concerned about injuries or have arthritis or back problems, you should limit your participation to low-impact classes.
Aerobic Exercise’s Health Advantages
Aerobic exercise has numerous advantages for people who engage in it on a regular basis. Your cardiovascular and respiratory muscles strengthen, increasing blood circulation throughout your body. Aerobic activities provide a number of advantages, including:
1. More Stroke Volume
The amount of blood that your heart beats with each pump is referred to as stroke volume.
Regular exercise strengthens your heart and increases the volume of your strokes. The mass of your heart increases, resulting in more blood being pushed through the organ.
Enhanced Endurance
Your muscles can absorb more oxygen when you do cardio on a regular basis. You improve endurance and are less prone to fatigue.
This occurs because your muscles can get more oxygen from your blood than the ordinary individual.
Aerobic Exercise Can Help You Lose Weight
Aerobic exercises are an excellent way to lose weight. These exercises not only help you lose weight but also improve your muscle endurance.
Furthermore, in order to lose weight, your body requires an increased flow of oxygen, which is why aerobic exercise is the most effective technique to burn excess fat. It enables you to lose weight by moving for lengthy periods of time without becoming exhausted.
The amount of weight you lose will undoubtedly be influenced by your existing weight. A bigger person will almost probably lose more weight practising aerobics than a normal-weight person.
Also read – Are Weight Fluctuations Normal?
Home Aerobic Exercise
Aerobic workouts are simple to perform at home and require little to no equipment. These exercises are ideal for folks who do not have time to attend workout courses every day. At-home aerobic activities for weight loss include the following:
1. Rope jump
Jumping rope for 15 to 25 minutes a day improves body awareness, hand-foot coordination, and agility.
2. Circuit of aerobic strength
Squats, lunges, dips, push-ups, and torso twists are among the five exercises in the aerobic circuit.
Aerobic strength circuits are intended to raise your heart rate. These workouts target all of your major muscle groups. As a result, your entire body is toned, and your cardiovascular functions improve dramatically.
Because these are moderate-intensity workouts, they should not be too challenging for you. However, if you find yourself stopping frequently for rest, you should switch to low-density routines.
A minute of spot-jogging workouts rounds off the circuit. A single exercise session should ideally involve two to three circuits.
3. Jogging
Running is one of the most effective cardio activities. To mention a few benefits, it can enhance your mood, substantially reduce fat, increase the condition of your heart, and give you a toned, athletic body in a couple of months.
Despite its benefits, running is quite difficult for the ordinary sedentary person. Once you get in the rhythm of things, jogging becomes the ideal exercise for you, not only physically, but also emotionally.
As a result, running is near the top of the list of aerobic workouts. To avoid injuries such as sprains, make careful to (warm up correctly before exercising and) stretch afterward.
4. Walking
If running appears to be too difficult for you, you may always begin your activities by walking every day.
Walking actively is seen to be as as good as jogging when it comes to lowering the risk of heart disease and obesity. To avoid injury, wear shoes with sufficient ankle support when performing this exercise.
Using a fitness tracker while walking is one of the most effective methods. You should ideally walk 10,000 steps per day. The best method to accomplish this is to add 1000 steps to your daily target every week.
How Much Weight Can Aerobics Help You Lose?
To lose weight through aerobics, you must burn more calories than you ingest and exercise on a daily basis. Increase the time and intensity of your aerobic activities gradually to achieve even greater weight loss.
Your Current Body Weight
The amount of weight you shed while practising aerobics may be influenced by your present weight. The more you weigh, the more calories you’ll burn when exercising.
According to Harvard Health Publishing, a 185-pound individual doing low-impact aerobics for one hour will burn roughly 488 calories, while a 125-pound person doing the same will burn approximately 330 calories.
This is because your weight influences your basal metabolic rate – the more calories you generally burn, the higher your weight. If no extra calories are taken, the 185-pound individual will drop around 4 pounds over a month, while the 125-pound person will lose about 2.5 pounds.
Aerobics Type
The sort of aerobics you perform also has an impact on how many calories you burn and how much weight you lose. Low-impact aerobics are less taxing on the joints and burn less calories than high-impact aerobics.
According to a February 2019 blog article from Loyola University Chicago’s Center for Fitness, what distinguishes low-impact aerobic activities is that one foot is constantly on the floor. Low-impact aerobics are a wonderful option for people who are over 50, pregnant, or obese.
A 155-pound person practising high-impact aerobics for an hour will burn roughly 520 calories, whereas a 155-pound person doing low-impact aerobics for an hour will burn approximately 410 calories. Aerobic exercises that are extremely intensive, such as Zumba and spinning, can burn up to 800 calories per hour.
Frequency and time
The amount of time you spend practising aerobics influences your calorie burn and, as a result, the amount of weight you lose. If you weigh 155 pounds and do 30 minutes of high-impact aerobics three times a week, you’ll lose a little less than a pound in a month.
However, if you perform high-impact aerobics for an hour six days a week, you will lose more than 3 pounds every month. According to Harvard Health Publishing, in order to lose one pound in a week, you must generate a calorie deficit and burn 500 more calories than you consume each day.
Low-Calorie Diet that is Healthy
Trying to reduce weight solely through exercise may tempt you to overdo your activities, which may result in injury. Increase your weight loss by incorporating healthy low-calorie items into your diet and eliminating higher calorie, lower nutrient ones.
For example, instead of garlic bread with dinner, eat a small spinach salad. Eliminate pastries and sodas, and drink plenty of water to increase satiety.
Prepare meals that are primarily composed of lean meats, such as chicken breast and fish, whole grains, fresh vegetables, and fresh fruits. Small amounts of healthy fat, such as avocado and olive oil, are permissible, but avoid saturated and trans fats.
Summary
It is recommended that everyone exercise for at least 30 minutes every day in order to stay healthy.
Aerobic exercise is the most effective technique to reach this aim in a single session. However, if you are new to this sort of exercise, you should contact with your doctor to determine that this is the right workout for you.
Not all workouts are appropriate for everyone. Relaxed stretching, such as yoga or meditation, may be beneficial for individuals. Others, on the other hand, require intense workouts to obtain the same result.
When losing weight is your primary aim, you should identify the exercise that works best for you and adhere to it, as well as a diet that helps you achieve your goal.