Weight Loss Day 18



Day 18

 

There are some words that can conjure up scary associations in our minds. What does Aerobics mean to you? For some, the thought of a Richard Simmons headband and leotard aerobics session might be one of those associations, for others, programs like Oz style aeorbics was great to watch of a morning whilst eating your breakfast, hoping that by watching it you were getting some passive benefit.

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 period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods.

In general, aerobic exercises are those activities that require large muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal heart rate (220-age), are continuous in nature and are of 15 to 60 minutes in duration. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

 

Aerobic exercises fall in two categories: 

Low to Moderate Impact aerobics – These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone. 

High-Impact aerobics – Activities that belong to this group include running, dance exercise, 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 frequently and only with clearance from their doctor. 

 

Find your aerobic groove and keep burning those calories

1. Walking 
Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds or 3.2kg of body fat per year. Longer, moderately-paced daily walks are best for losing weight. 
    

2. Jogging/Running
In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, greater numbers of calories can be burned per time spent. 

 

3. Choreographed Aerobic Exercise 
Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well. 

 

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 moves that require participants to step up and down from the platform. 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 utilizes the resistance to movement that water creates to elevate heart rates and also helps you if balancing yourself on land is difficult. It is a good way to lose weight. 

 

6. Swimming 
Swimming is a very popular form of regular exercise. Due to the resistance of 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/Bicycling 
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 improved flexibility of selected muscles of the legs and thighs. 

 

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

 

Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate. 

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

High intensity cardio exercise will juice up your metabolism even after you have completed your workout.  What this means, is that your body will continue to burn body fat hours after you have left the gym.  This effect is nearly non existent in low intensity cardio or aerobic workout.   

Accumulatively, your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity. 

You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so, then break into some jogging for another 5 minutes or so.  Then, walk briskly again until you have caught your breath and then sprint for a minute before you walk again.  From this point, simply alternate your running and walking for the  next 15 minutes until you are finished. 

One of the best things about cardio is the more you do it, the more energy you'll have.  Cardio will help you to burn calories, although its more useful for keeping your energy levels high. 

Find a form that works for you!

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