How Much Should A Woman 5 Feet 8 Inches Weight Aerobic Exercise for Weight Loss Can Be Fun

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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 time, and is rhythmic in nature. Aerobic exercises use oxygen as the main fuel to sustain activity for relatively long periods of time.

In general, aerobic exercises are those activities that require heavy muscle work, raise the heart rate to between 60 percent and 80 percent of maximum heart rate, are continuous in nature, and are of 15 to 60 minutes duration. An aerobically fit person can work longer, more energetically and achieve a faster recovery at the end of the aerobic session.

Aerobic exercises fall into two categories:

Low to moderate impact aerobics – These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Almost everyone in reasonable health can participate in low- to moderate-impact exercise. Brisk walking burns more calories than jogging the same distance because it takes longer to walk than jogging that distance and poses less risk of muscle and bone damage.

High-Impact Aerobics – Activities that belong to this group include running, dance exercises, 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 often and only with their doctor’s permission.

Here are some of the many aerobic exercises you can do, and because of the variety you have to choose from, not only can it take the edge off doing it, it can also make it fun to do.

1. Walks

Walking is a popular form of exercise because it requires little equipment or facilities. Walking an extra 20 minutes each day will burn 7 pounds of body fat per year. Longer, moderately paced daily walks are best for losing weight.

2. Jogging/Running

By jogging or running, a person is able to cover greater distances in a shorter time. Therefore, a greater number of calories can be burned per time spent.

3. Choreographed aerobic exercise

Choreographed aerobic dance is a very popular form of exercise all over the world. Aerobic dancing helps tone the body’s muscles, and many people also find it fun to do.

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 movements that require participants to step up and down from the platform. In 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 uses the resistance to movement that water creates to raise the heart rate and also helps you if it is difficult to balance yourself on land. It is a good way to lose weight.

6. Swimming

Swimming is a very popular form of regular exercise. Because of the resistance of the 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/cycling

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 improves flexibility of selected muscles in the legs and thighs.

8. Skipping rope

Jumping rope can be a great aerobic exercise as long as it is done at a slow to moderate pace and done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through the use of a healthy exercise program performed on a regular basis while following a healthy diet and nutrition plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps increase your metabolism.

This helps your body burn calories faster. It is only an effective way to lose fat if you are motivated enough to do it often. Aerobics only burns fat during the exercise itself. So if you want encouraging results, you need to be able to exercise daily and for longer periods of time.

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