Although dieting is one of the most popular means of losing weight, more and more nutritionists say that this method is not the safest and healthiest way to lose weight. This is because too much dieting alters the balance of nutrients and elements in a person’s body. To avoid further illness due to reckless dieting, experts say that people who are in the process of losing weight should try to find other means of doing so such as aerobic exercises.
As defined, aerobics refer to doing an activity for a longer period of time but with lesser effort. This enables the person to control his or her phase. This also enables them to be productive by enabling them to do other things such as carrying out a conversation while doing the aerobic exercises.
Unlike in other forms of exercise where much time, effort and energy is needed, aerobics exercises need nothing more but the amount of time that the person can dedicate to the exercise and of course, the discipline to carry out with the routine for as long as needed, until he or she has achieved the desired weight goal.
Experts say that losing weight through aerobics can be so much easier if a person would:
- know his or her calorie issues and learn how to deal with it since the first way to lose weight easily and safely is to find out how many calories your body really needs by using a simple step through calculating your body’s BMR or basal metabolic rate and your body weight;
- go for naturals like fruits and vegetables since four to five servings of fruits and vegetables daily can make you feel full because it fills up your stomach fast and aside from being low in calories, fruits and vegetables are packed with beneficial fibers, vitamins, and antioxidants that can help balance your body’s metabolism;
- keep an eye on food servings because watching out for the portion or serving size of the food you eat will help you develop a healthy eating routine;
- eat properly because skipping meals will only make you crave for big food servings. To avoid being hungry, try to eat small sizes frequently to balance your body’s calorie intake. Instead of eating three big meals, opt for four to seven small meals daily;
- go for water therapy since drinking at least 8 glasses of water daily will nourish the body. Veer away from sugary drinks such as juices, shakes, and creams. Aside from keeping you away from sugar and added calories, drinking water will also hydrate your body and make you feel more full; and
- opt for freshly-packed or prepared foods because when buying groceries and food stocks, these offer you processed foods that are high in sodium and fat content.
It is also best to keep in mind that you are doing exercises not only to lose weight and look good but also because you want to help your heart and lungs function properly, get good sleep and veer away from the tensions brought by the modern times.
Aerobics has taken the world of exercise by storm. Different from high intensity workouts used by professional athletes before, aerobics is a moderate exercise that is effective in improving one’s overall fitness.
After being developed by Dr. Kenneth Cooper, regular aerobics exercises and routines had been enhanced and were given innovations since its inception into the mainstream of modern life.
A big part of the appeal of aerobics on almost everybody is the fact that it is simply any moderate physical activity that can be performed continuously for a certain length of time.
This type of exercise works the body at the lower end of the target heart rate area, causing the heart and lungs to adapt and become strong.
Because of this, aerobics is known as the best cardio and weight-loss exercise routine. Most bodybuilders attest that aerobics provide a sustained calorie-burning effect not matched by any exercise.
The best aerobic exercise for burning fat and losing permanent weight will depend, of course, on the individual’s fitness level. If one has low fitness levels (most often, people who are just starting out), walking or step aerobics would probably be best.
Some recommendations
For starters, the best aerobics would include walking, running, jumping rope, ski machines, treadmills, rowers, health riders and more.
If you are just starting out or have not been working out lately, the best starter program is walking. Even if the fat-burning potential in walking is low, this is a great routine for beginners.
In time, on the advice of your trainer and doctor, you can step up your routine. Perhaps, you can later jog and increase the intensity level in your fat-burning.
Running and cycling
Running or jogging, the logical next level after your walking is rated the best aerobic exercises by many experts. It has a high fat-burning capacity, and if done with consistency, will produce obvious results every practitioner can feel and see for themselves.
One should be on alert, though, on the danger for individuals to over-train. The name of the game is moderation, especially if you have some medical history of cardio-vascular problems. As always, consult your doctor first.
Cycling, either on a stationary bike or a real one, is another fun and excellent aerobics routine. Cross-country or mountain biking not only gives you the exercise benefits you want, but will also get you to see scenic places that can excite the mind.
Treadmills and weights
In treadmills, you can combine walking, jogging and perform resistance training as well. The possibility of doing high intensity exercise routines in treadmills makes them very effective aids in your fat-burning goals.
This is also true with other exercise gears in the gym like rowing machines. In rowing, the whole body routines can greatly help in burning calories.
On the advice of your trainer, you may add a light weight training session to your aerobics. This might be done at least thrice a week. Weight training with aerobics is a potent combination for burning fat as well as preserving and toning your muscles.
Moderation and consistency
In all of these, the main frame of mind of the exerciser should be consistency. Aerobics needs moderation. Anything more intense is another exercise program.
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