Guaranteed 10 Amazing Guides To What Are Aerobic Exercises In 2020

The whole world right now is in a state of unrest mostly in developed and developing countries as more and more people are suffering from all kinds of health and fitness-related issues.

Especially related to heart, cancer, joints, back, lung problems, etc.

We somehow have not been able to take care of our health regularly, our eating pattern is not regular, sleeping patterns changed a lot, we consume so much junk foods, which in long run affected our health.

According to the World Health Organization “Insufficient physical activity is one of the leading risk factors for death worldwide“.

Also See – https://www.who.int/health-topics/physical-activity#tab=tab_1

Most people are not physically active, are busy at work so much that, somehow they have neglected that part of their life. Which most of the time results in a disease or injury.

But at least we can try to do some basic exercise or any physical activity which will start something positive for us.

There are many simpler exercises that anyone can perform from the comfort of their homes such as aerobic exercises.

Aerobic exercises are super easy to perform and has many benefits. So here we will try to decode, what are aerobic exercises, its benefits.

And how can we benefit from it in the long run, and what are the health issues which we can prevent, etc.

What are aerobic exercises

In simpler terms, this is an exercise that increases the need for oxygen in the body. This exercise can turn into anaerobic if we perform high-intensity physical activity.

It is a moderate-level medium-intensity physical activity in which you perform certain exercises for a few minutes which increases your heart rate, blood circulation, and you receive fresh oxygen right into your brain.

In this exercise, our large muscles in arms, legs, and hips move due to the movement of all the body parts together.

It is a cardiovascular exercise which is also known as “cardio“, which includes walking, swimming, running, dancing, spinning, hiking, etc.

I hope now you must have got a fair idea about what are aerobic exercises. Now let’s try to understand why it is important.

Why do you need aerobic exercises

Exercising regularly even for a short duration is really beneficial for our body, aerobic exercises such as walking, running, swimming improves our heart, lungs, and blood flow.

You know there as many reasons you should be doing this exercise to improve your health and lifestyle. Regardless of whatever your age is aerobic exercise is always helpful.

Below you will see why it’s so important for our body-

• The first thing it does is increases our heart rate and breathing, which is good for lungs as more level of oxygen is entering our body.
• This exercise is important for reducing the risk of diabetes.
• It is also helpful in increasing bone density.
• Chronic lifestyle diseases like hypertension can be cured by aerobic exercise working daily for 30 minutes.
• Maintaining aerobic fitness will help in the long run as you will be fit and strong for the day-to-day different tasks.

Moving on, now you must have understood why do you need aerobic exercises, so let’s try to understand how it is different from anaerobic exercise.

Aerobic Vs. Anaerobic Exercise

Anaerobic exercise is any activity or physical workout in which your body performs high-intensity exercises. It is an exercise that builds muscle through tension.

Weightlifting, sprint, sprinting, etc. all come under anaerobic exercises.

In the anaerobic exercise, you tend to use more energy compared to aerobic exercise, in which most of the oxygen is going into our lungs. Whereas in anaerobic we are doing the opposite.

Few more aerobic vs. anaerobic exercise –

• Anaerobic is processed by energy stored in the muscles through a process called glycolysis while aerobic relies on oxygen.
• Regularly doing anaerobic exercises reduces lactic acid from the body, which is the by-product of glycolysis.
• This exercise helps build lean muscle and also in building endurance and fitness levels in the body.
• Another main difference is that aerobic exercise is more gentle, rhythmic, and long-duration but anaerobic exercise focuses on high-intensity short exercises.

List of Aerobic Exercises

Now, I think you have got a fair idea about the importance of physical activities and what are aerobic exercises, here we will see exercises which come under aerobic exercises.

Skipping

This is the most common and easiest one which you can perform at home with a rope. It is a great exercise for burning calories.

If you can perform this exercise for up to 40 minutes you can easily burn 400 calories.

It is a full-body workout that uses most of the important muscles in our body like legs, arms, abdomen, and strengthens them. This is a also great weight loss exercise.

Also See –https://jumpropehub.com/jump-rope-calories/

Method:-

1. Choose a jump rope (beaded rope) preferably a longer rope if you are beginner, and select a medium-hard surface, if you are indoor do it on a mat instead.
2. Now grip the rope from your fingers and keep your hands in front of your stomach while keeping elbows close to your body.
3. Put the rope behind you and turn it over your head. Now try to catch the rope under your toes and jump your feet and try to pass the rope under your feet and complete one round.
4. Now repeat the same process until you get comfortable spinning the rope. Its all about timing, the key is to keep practicing, to do it easily.

Jumping jack

A jumping jack is known to be a physical exercise performed with the legs spread wide at shoulder length, and then jumping in the air.

And simultaneously taking our hands over the head and touching it or clapping and returning to the position in which our feet are together. Great example of aerobic exercises at home.

Method:-

1. First, stand upright with both legs together and keep your hands close to your thighs.
2. Now jump in air keeping legs apart at shoulder width and take your hands over your head, touch both your hands or clap. And come back to the original position.
3. Then repeat the step depending on the number of repetitions you want to do.

Jogging

It is an aerobic exercise that is slightly different in terms of speed and intensity. In running your speed much high as compared to jogging in which you run at very slow speed.

# Involves more muscle whereas in running your require more power.

# This exercise has many health benefits like weight-loss and decreasing blood pressure levels.

# Burns calories and builds stronger bones.

Mountain climber

Mountain climber is a very popular exercise for shedding excess fat around the waist area, strengthening the core, shoulders, hips, and cardiovascular system.

It is a great workout for people looking for how to reduce belly fat.

Method:-

1. First, go into the plank position and try to straighten your back, hips.
2. Then try to squeeze pressure around your abs and maintain that position.
3. After this pull your left leg up to your chest while remaining in the plank position.
4. Then take back your leg to the original position and pull the right leg up to your chest.
5. And repeat the same steps alternatively.

Walking

Walking is the simplest aerobic exercise, walking daily for 30-40 minutes helps in reducing heart diseases, obesity, diabetes, high B.P, and depression.

And also walking in a pollution less environment is very important for your health. It also improves sleep, supports your joints, and strengthen your muscles.

Swimming

It is a great cardiovascular exercise that uses our whole body and keeps the heart rate up.

# Takes impact stress of the body, builds endurance, muscle strength, and increases lung capacity.

# An overall body exercise that tones our muscles and builds strength.

# Very relaxing and peaceful of all the aerobic exercises.

Knee high

Knee high also a great workout for lower body strength. It strengthens hip flexors and leg muscles.

# It strengthens the core and abdominal muscles.

# This is also a type of cardiovascular exercise which helps to improve the metabolism of our body.

There are quite a few other exercises are also which you can also try if you get bored with the above exercises like hiking, dancing, cycling, Zumba, etc.

Well, these are some of the most common and easy lists of aerobic exercises which you can do at home.

Aerobic exercises benefits

If you are performing these exercises consistently there are great health benefits and you can also save yourself from all the heart-related diseases.

The more you perform aerobic exercises your fitness level will increase and you can increase the duration of your workout while also increasing the intensity of your exercise.

• This exercise really helps in decreasing anxiety and stress level from your body.
• Increases body physical composition by decreasing the fat level in our body.
• Aerobic exercise helps in improving cardiovascular efficiency and also improves respiration efficiency.
• It helps in strengthening the muscles, tendons, ligaments, and bones.
• Improves your movement and also increases the efficiency of breathing muscles.

I hope you must have understood the most important aerobic exercise benefits, it surely benefits you if you are really committing yourself to aerobic exercises, you will see a change in your mind and in your body also.

Aerobic exercises at home for weight loss

If you are thinking of losing weight than you must understand than it is a herculean task, as you cannot lose weight overnight. Managing your body and burning all those calories is not easy for anyone.

Keeping your diet under control and working out regularly is the only option you have, with aim of reducing your calories. And because of the current lifestyle, you are not able to get time for yourself.

Well, the answer to your problem is “aerobic exercise “. Below you can see why aerobic exercises at home for weight loss are really a must for all of you guys looking to shed that excess fat.

• Doing aerobic exercises at home will give you the result which you are looking for.
• If you don’t have time to go to the gym, you can easily perform aerobic exercises at home.
• Aerobic exercises are of very short duration you can very easily do it under 40-50 minutes.
• It gives peace, makes your body feel energetic, and losing weight will be a lot more fun than some different types of exercises.
• All the exercises which are explained above to you guys are very adequately helpful for your weight loss, just perform it regularly and results will follow.

Aerobic exercises to reduce belly fat

No one likes to see their fat belly being seen by anyone, hiding is the only thing they have got, “but you can’t hide that” can you?

But due to our lackluster lifestyle, bad eating habits we somehow get in that state where we have grown our belly, which seems impossible to reduce.

Now everything looks gloomy! we don’t know which exercises to do or which gym or trainer I can find which will give me result in sort time? We all have been to that kind of situation I guess!. Well, there is a simple solution i.e aerobic exercises.

There are number of different aerobic exercises to reduce belly fat like –

1. Circuit training:- A simple aerobic exercise that requires high-intensity workout which can be combined with resistance training. These exercises are performed in a circuit, meaning in continuity. This exercise requires both aerobic and non-aerobic exercises. There is less rest time between your exercises.
2. Stair exercises:- It helps not in toning down lower body but it helps in increasing your cardiovascular strength and stamina. This exercise gives results very fast and you will see changes in the abdomen muscles.
3. Dancing:- This is a great fitness exercise that improves our overall flexibility of the body and strengthens them. You can perform this exercise on any kind of dance Bollywood, Punjabi bhangra, Zumba, or belly.
4. Squats:- Is basically strength training exercise which improves our lower body muscles and its a high-intensity workout.

Aerobic exercises at home

Many of us are not able to go to the gym or go outside for a workout and try to complicate things, but there are many ways by which you can easily do exercise from home.

Therefore, aerobic exercise at home comes in handy which can be easily performed by everyone easily from the comfort of their home.

Cardio exercises pump the heart rate at a maximum rate which is easily achieved at home without leaving your living room.

The most important benefit of aerobic exercises at home is that it doesn’t require any equipment.

• No need for any personal trainer if you keep doing all the above exercises regularly.
• If you are consistently doing these exercises, then you can think of canceling your gym membership if you have one!
• If you like working out at home than aerobic exercise can be quite fun for you, you can lose weight, build strengthens achieve the desired result.

Disadvantages of aerobic exercises

Aerobic exercises are very simple and easy for everyone, which can become quite boring if you are performing it daily. Because these exercises don’t require any equipment nor there are many changes in the variations.

This can be boring for many of us and there can be a lack of intensity because of that. Below are disadvantages of aerobic exercises –

• There is no need to purchase any fancy equipment for the exercises but there are few instances where we have to spend on clothing for a workout, jogging shoes, tracking equipment, etc.
• If you have joint issues, then aerobic exercise can be very difficult for you.
• Whether you are performing this exercise alone or at home, you can get bored in a few weeks. And you will search for group exercises, where you will enjoy your exercises more.

Aerobic exercises: FAQ

Conclusion

So I am guessing now, you know the ins and outs of what are aerobic exercises which also means, determined to change something in yourself, come out a better version of yourself, isn’t it?

Well if you are really passionate about keeping yourself fit and strong then it’s not going to be a hard process. You will love the new challenges which come your way.

“It comes down to one simple thing: how bad do you want it?”

In the end, we just want, that do what you love and work hard to achieve your goals and bring change in yourself and just keep inspiring people around you.

If you have any questions please mention in the comments below and kindly share this article with your family and friends.

! yo