Month: May 2016

Aerobics cardio exercises are the best for when you want to increase your heart rate. In fact, that’s the very definition of an aerobic cardio exercise. Any exercise that can maintain and augment your heart for at least 20 minutes is basically considered as an aerobic or cardiovascular workout. If you want to know what the best cardio/aerobic exercises are, then read on.

Walking

Walking is probably the simplest and easiest form of aerobic exercise. This one’s a great choice if you’re just starting out. It’s a great warm-up activity that’s useful in all training regimens. If you haven’t been working out lately, then walking is the perfect option to get you back on track. It can be a prerequisite for helping you burn fat if you don’t have the energy yet for going into the more advanced types of exercises. However, its capability for fat-burning is minimal at best.

Running/Jogging

One of the best aerobics cardio exercises happens to be running, or jogging. It’s great for people who love the outdoors and want fresh air during their exercises. Jogging is the recommended standard for any athlete when they’re training. Experts, athletes, and other people who love to exercise, consider jogging as one of the most important workouts that should be done regularly. Most of the time, a runner will often do some jogging in the early mornings so as to take advantage of the usually quiet environment during these hours. Running happens to be the best cardiovascular exercise for burning fat. However, it’s recommended that you consult your doctor first before you attempt it. Over-exercising may lead to some complications so it’s best that you get a medical checkup to avoid straining your health.

Cycling

Cycling is an excellent type of exercise no matter how you look at it. Compared to other aerobics cardio exercises, cycling has more benefits. The main reason why it deserves such praise is because it’s absolutely fun to do, aside from the obvious advantages of burning calories, fat, etc. A gym is good for you if you want to try out those stationary bikes and get the full benefits of a real bike. However, stationary machines are just not as fun as the real thing. It’s not a substitute for cross-country Cycling or Mountain Biking. Outdoor activities are supposed to be exhilarating because of the sense of adventure involved.

Machines

On the other hand, a lot of people just don’t have the time to go hiking or other outdoor activities (whether on foot or on a bike). So the best way they can still have the advantages of the real thing without actually going anywhere is to try some exercise machines. Treadmills, stationary bikes, Stairmaster, and elliptical machines, are some good examples.

Aerobics cardio exercises can be enjoyable, if you know how. Try to add some weight-training sessions in your aerobic exercises at least 3-4 times a week. Not only is this a good method to make your exercises more fun, it’s more effective at helping you burn fat and increase your heart rate. As a final tip, always consult your doctor.

What makes an exercise an aerobic exercise? The definition is exercise which is of a moderate intensity that is performed for an extended period of time. Some examples of aerobic exercise are riding a bike, jogging, and dancing.

How Long Should I Work Out?

You should work out for at least 20 minutes and that does not count the warming up and cooling down (5+ minutes for each) periods. In other words your aerobic exercise should last a total of at least 30 minutes. Obviously, more is better.

What Is Cardio?

Cardio is the medical word for the heart. The reason that aerobic exercise is often called cardio training is that it gets the heart beat up. It is believed that aerobics is good for the heart.

What Is Anaerobic Exercise?

It’s basically the opposite of aerobics. Instead of moderate intensity over a long period of time, it tends to be very high intensity over a shorter period of time. An example of anaerobic exercise is strength training.

What Are The Positives Of Doing Regular Aerobic Exercise?

• It strengthens the muscles involved in respiration.
• It strengthens and enlarges the heart muscle. This improves it’s pumping efficiency and reduces the resting heart rate.
• It improves circulation efficiency.
• It reduced blood pressure.
• It increases the number of red blood cells in the body which facilitate the transportation of oxygen in the body.
• It has been shown to improve mental health. It reduces stress and reduces the chance of depression.
• It increases the body’s endurance.

Cardio and aerobic exercises are helpful to get the stronger muscles as muscle is a key to increasing your fat burning even you are not exercising. The most common way to get stronger muscles is weight lifting but lifting weight requires joining or going to gym. There are effective way of burning quick weight is cardio and aerobic exercises as these are very helpful.

Cardio & aerobic exercises helps in

Cardio and aerobic exercises are helpful to strengthen the respiratory muscles and it results in smoother and unlabored breathing. These exercises are good for strengthening the cardiovascular muscles and it also improves the hearts pumping efficiency. It tones the muscles of all parts of body that results in improved blood circulation and reduced blood pressure. It increases the number of red blood cells in the body, which makes for improved transport of oxygen throughout the body.

If you follow the regular and disciplined aerobics, you can reduce the risks of having cardiovascular diseases. It is also helpful in lowering the risk of having other health problems such as respiratory diseases and osteoporosis.

Most common cardio exercises:

Walking – Walking is considered the most common form of cardio exercise. Walking is a low-impact exercise and it can be done just about anywhere. It is one of a few aerobics exercises that can actually be incorporated into your lifestyle. If you practice 15-30 minute walk around the mall, it makes you lose just as much calories as you would on the treadmill. You can increase your fat loss by increasing the speed of your walks.

Running or Jogging – Another, most accessible & easier cardio exercise is running or jogging. You can do it depending on your physical capacity. Beginners have to try speed walking first before progressing to jogging and then running. Like walking and running, jogging can be done in a lot of places like beach, park, in your neighborhood or at a track. It is a very natural activity for your body and you can easily adapt once you make it a regular exercise.

Aerobic Dance-Throughout the decades, aerobics dance exercises may have changed but it has not faded. People still prefer exercising to a thumping beat & aerobic dances are very effective yet fun ways of keeping the weight off while maintaining a trim and tone body.

Aerobic exercises are some of the best ways to really build up one the strength of one’s heart and lungs. However, some people just aren’t convinced to sign up and get swinging to the beat.

That said, aerobics actually offers a lot of unique ways to build up cardiovascular resiliency, as well as a few extra perks that will help you out in the long run:

Evenly spread the muscle strain

One of first and foremost benefits of aerobics is the even spread of muscle strain throughout the body.

Jogging puts an incredible amount of strain on the feet and legs, and the jolts on the bones don’t help either. This strain will eventually wear out the joints and ligaments of the body, causing complications for people – especially those with heavy builds. Aerobics involves moving everything in the body, from the arms to the hips to the legs to the toes. This then spreads the strain evenly across the body, without the sharp increases of pressure like that of jogging or jumping rope.

Shape and tone your muscles

Another added benefit of aerobics is its innate ability to shape and tone muscles.

The smooth, repetitive actions make the muscles across the body firm and toned, which gets the heart pumping without enlarging any one particular muscle group in the body. This allows you to develop your cardiovascular strength without having to worry about building too much muscle in one part of your body, as is the case with jogging and leg muscles.

Minimal space and extras needed

Most aerobics only need a mat or a ball, while some aerobic exercises need nothing at all.

The rhyme was just a coincidence, but the point is there. You do not need a lot of fancy gadgets or a wide, open space to properly do aerobics. A Home Gym or a couple of sessions in your local fitness center will be more than enough to effectively do aerobics. Besides, the only other cardio exercise that will tone the body’s muscles like aerobics does is swimming, but not everyone has access to a large pool to use at their leisure.

Can be done anywhere

Whether you prefer to exercise privately or are looking to join a group, aerobics has the answer to all your cardio needs.

This is one of the best appeals of aerobics. It is a very minimalist activity, requiring no more than a few square feet of space to maneuver in. The lack of any specialized gear also makes it an extremely affordable exercise. This combination of small space and zero equipment makes aerobics a very attractive choice for the frugal to strengthen their cardiovascular system.

And one last thing: aerobics is one of the best ways to start the day or wind down at night. Sweating it up has a revitalizing effect, which both energizes and relaxes the exerciser. It is definitely one of the more enjoyable and locomotive ways to make you a healthier person overall!

The aerobics cardio refer to the form of physical activity that comprises a routine for the enhancement of the oxygen circulation through all parts of the body for enhanced metabolism, thus reducing the threat of demise owing to the cardiovascular dilemmas.

The routine involves a warm up session that is succeeded by around twenty to thirty minutes of a fair to rigorous routine that includes the thorough working of several muscles assembled together. It is followed by a period that involves the cooling off the muscles. The basic process involves the break down of glycogen with the aid of oxygen for the generation of energy.

This routine has several benefits with the most significant ones being mentioned here. It toughens the muscles that are involved in the process of respiration and are hence responsible for the facilitation of air within and outside of the lungs.

Further it also works towards the build up of the existent muscles of the heart and its extension. This helps in the eventual development of the heart and the improvement in both the heart rate and its competence. In addition muscles all through the body are toned, overall blood pressure and anxiety levels are brought down along with the threat level of the nasty ailment of osteoporosis in members of both gender. This exercise routine can also be followed via the mode of running and leaping ropes which also assist in the stimulation of bone development.

Despite these beneficial outcomes many experts are known to criticize it. They say that owing to aerobics cardio many individuals endure recurring anxiety damages and hence should choose some other kinds of exercise that has a lesser on the whole affect. They also maintain that it is utilized as an appetite suppressor by the individuals who have the medical condition of anorexia.

Aerobics and health benefits? Aerobics or aerobic exercises basically

refer to the process of physical conditioning which is designed to improve respiratory

and circulatory efficiency. The word ‘aerobics’ itself means ‘with

oxygen’. This involves intense and sustained exercise such as swimming,

cycling, and jogging etc.

So what exactly are the health benefits of aerobics?

Regular aerobics exercise helps to keep you fit and healthy. It also helps

your body to work more efficiently and effectively.

Aerobic exercises

yield are very beneficial to your health. Aerobics if carried out consistently

and regularly can be effective in weight loss. This is mainly because it burns

calories and can potentially increase your BMR rate (basic metabolic rate).

Other benefits of aerobic exercises include:

– Aerobics improves your respiration system by strengthening your muscles that

facilitate air flow around your body

– Aerobics improves your stamina by strengthening your heart and lungs (that

is, your aerobic system)

– Aerobics tones your muscles which improves overall blood circulation around

your body

– Aerobics improves the flow of oxygen around your body

Your heart, lungs and your blood system will be strengthened through prolonged

and sustained aerobic exercise. Regular aerobics exercise will

significantly improve your health and significantly reduce health risks commonly

associated with cardiovascular problems.