The aerobics are used in oxygen for the process of generating energy for muscles. They are physical activities of low intensity and long duration. They are used mainly to lose weight, burn calories, improve physical and cardiovascular endurance.
If you need to lose weight, it will be difficult to escape aerobics. Dancing, jumping rope, pedaling, running, walking, climbing are types of aerobic activities that are the basis for any weight loss and physical gain and endurance.
Benefits of aerobic exercises
Aerobic exercises are not only beneficial due to the visual result, but also due to other improvements in the quality of life, such as:
- Strengthening of the cardiovascular wall;
- Increased physical endurance;
- Lowering of blood pressure and prevention of heart disorders;
- Increased muscle energy reserves;
- Increased readiness;
- Sleep disorders;
- Improved blood flow;
- Hormonal percentage regularization;
- Elimination of toxins;
- Strengthening the bones.
The aerobic activity is a good start for those who need to lose weight urgently, she will give the necessary increase mood you want to keep practicing the next day.
To lose weight and lose abdominal fat, you have to invest in foods rich in protein, so that you can begin to feel an improvement in your health, as well as a well-being by seeing that you begin to lose your belly.
How do aerobic exercises lose weight?
Aerobic exercise must be done with a lot of repetition to cause weight loss. However, it does not only have benefits in physical results. It facilitates the path to weight loss because it gives the body more disposition.
To lose 1 kg of body fat, you have to burn 7700 calories, therefore, you have to practice running for example for 30 to 40 minutes at least 4 times a week to obtain results from the third week of training. Since the first are of adaptation of the body. The weight loss process can be long, but it’s easier to wait when activity is fun.
Main aerobic exercises
Many of the aerobic activities can be done at home, for example jumping ropes or running (for those with treadmills). Music is always a good ally, leaving the most fun and lively movements to practice more.
Know, below, all the exercises to lose stomach quickly, so, in addition to losing weight, you will see what the physical exercises effects on localized fat loss are. It is important that you do not stop the exercises, if you stop losing weight, you can gain weight again and lose all the progress.
1- Jump rope
Heels and coordinated movements are great forms of aerobic exercise, they burn fat easily, and it’s fun. The correct way to practice is to jump for 30 seconds and stop for another 30 until you have completed an hour of activity.
Remember to keep both feet together when jumping, without putting one leg before the other. Remember belly under pressure, one of the best tips for losing fat. Also, drink lots of water.
2- Go up and down stairs
Going up and down stairs can be practiced at any time even at home. This exercise that became popular as Step is a practical way to tone your thighs, glutes and calves while losing calories.
The track is in the training division in 3 sets of 10 minutes, which can contain a break of up to 1 minute maximum between each set. Be careful not to overload the joints; and when there is pain, stop the exercise.
3- Race
Running is one of the most popular aerobic exercises. She easily falls into people’s liking, especially those who run on the street. Practice should be 30 minutes at a slow pace, which improves overall fitness.
However, the main reports are improvements not exactly for fat loss or the balance, but for the gain of well-being.
4- Dancing
Dancing to any style of music or rhythm is a great way to lose weight, which is why Zumba became so popular. This sporty sport mixes several types of dance that make you lose weight super light and fun.
Now that you know all the benefits and some exercise tips to practice fat burning without having to leave home, just in aerobic exercises, start now. To lose weight, you only have the willpower to run after the body of your dreams.