More and more people who want to lose weight are into aerobic exercises because these are not so strenuous for them. Unlike other types of exercise where rigorous activities are needed to be able to achieve a desired weight, aerobics exercises give people an option to lose weight without too much pressure.
Experts say that two of the most crucial factors that affect weight loss are food—or calorie—intake and the frequency of physical activities such as exercise. Although it may seem easy to monitor calorie intake and exercise regularly, it is not always effective especially if the person doing it is not determined and disciplined enough.
For you to achieve your weight loss goals through activities such as aerobics exercises, here are some tips you can do yourself to be able to make exercise more effective:
1. Lose weight gradually. Make sure that you are experiencing gradual weight loss of about 1 to 2 pounds weekly without irritability, fatigue, or weakness. This will allow your body to regain the loss water and fats.
2. Monitor closely what you eat. Choosing the foods you eat from the food pyramid can help you develop a well-balanced diet. You can also check what is the best diet that could go along very well with specific aerobic exercises.
3. Take minimum consumption of calories. Make sure that you know your body’s required calorie-intake because cutting too much calories can slow down metabolism. This will also make it difficult for your body to consume the necessary nutrients it needs to performance well.
4. Skipping regular meals are not healthy. Food nourishes the body. Although dieting or cutting down on food intake can help you lose weight, this cannot assure permanent weight loss because you will tend to eat more the next meal.
5. Watch the amount of your food intake. Eating in smaller amounts or food portions will help your cut down on calorie and fat intake.
6. Practice eating bigger meals during daytime and eat smaller meals at nighttime. This will balance your body’s metabolism and burn the unwanted fats and calories in your body.
7. Go slowly by taking your time when you eat. If you are not in a hurry, take time to enjoy your food by eating slowly. Aside from relishing the food’s flavors, you are also giving your body enough time to adjust to the food eaten. When the satiety signal is sent to the brain, you can eat smaller amounts of food.
8. Drink lots of water to prevent dehydration. Now that you are on the process of losing weight through aerobic exercises, make sure that your body well-dehydrated to avoid dehydration-related problems.
Aerobic exercises do not only help people to lose weight but can also bring about other health benefits such as conditioning the person’s heart and lungs since it increases the oxygen that is available to the body. Through this, it can help people to prevent and even cure heart illness by enabling the heart to use oxygen in a more efficient and effective way.
Aerobics is basically a form of aerobic exercise with the purpose of improving one’s overall fitness that includes muscular strength, flexibility and cardio-vascular health. The development of this particular method of exercise, termed aerobic, was attributed to Dr. Kenneth Cooper and Col. Pauline Potts.
Puzzled by people with excellent muscular strength to perform poorly in such simple physical tasks as walking, running, swimming or bicycling, Dr. Cooper started measuring people’s abilities to use oxygen doing these physical activities.
Later, he published a book which provided the exercise methods that became the basis for today’s modern aerobics programs.
Aerobic exercise
In a literal sense, “aerobic” means “with oxygen”. It is the use of oxygen in the manufacturing of energy as performed by the muscles.
Aerobic exercise is any type of physical exercise performed at moderate levels of intensity for a period of time. In this exercise, oxygen is used to “burn” fats and sugar to produce adenosine triphosphate which is the basic carrier of energy in the cellular level.
In order for fats to burn completely during a physical exercise, it needs oxygen. The moderation required in an aerobic exercise enables the muscle cells to be continuously supplied with enough oxygen.
Examples of aerobic activity would include running long distance at moderate speed. (Sprinting is not an aerobic exercise.) Playing single tennis is considered an aerobic activity because the action is near-continuous. Golf and doubles tennis, however, are not considered aerobic activities because of their more frequent breaks.
Aerobics
Aerobics is the general term used for exercises that combine several elements – aerobic exercise, stretching, and strength training – with the main purpose of increasing one’s personal fitness (flexibility, cardiovascular fitness, and muscular strength).
Popularized by celebrities and celebrity exercise gurus, aerobic exercises are usually performed with music and with a group. Usually, there is an instructor who leads the movements and the cuing of changes in the exercise movements.
Aerobics today has evolved into something that is performed with various routines that include a number of dance-like movements. Also, aerobics classes are now divided into different levels of intensity and complexity.
Gyms and exercise centers offer a wide variety of aerobics classes for everyone. These classes are taught by a certified instructor. Sometimes, they have specialty areas and related levels of instructions.
Anaerobic Exercise
Anaerobic (“without oxygen”) exercise is the opposite of aerobic (“with oxygen”) exercise. Both words, aerobic and anaerobic, refer to energy courses that are used during a physical exercise.
An anaerobic exercise usually pertains to the initial phase of exercise, or any short burst of intense exertion, where the glycogen or sugar is consumed without oxygen.
These exercises are characterized by increased pace or with greater effort. Anaerobic exercises burn more calories requiring a greater demand for oxygen which are not available in adequate quantities for cells to burn fat.
In strenuous anaerobic exercises like sprinting or lifting heavy weights, we develop an “oxygen debt” to the body. The muscles will then switch to burning mainly carbohydrates (up to 95%), a fuel that burns quickly and does not require oxygen.
The anaerobic exercise causes the increase of the body’s metabolic rate. This, in turn, burns fat even if the whole exercise used the body’s carbohydrates.
For today’s busybodies, aerobics can certainly help strengthen your body muscles and that of your heart, tones the body, and helps improve overall blood circulation.
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