Aerobics for weight loss for beginners
Aerobic Exercise By WLR Staff, by John Litchfield. The main thing is to ensure that your heart and lungs are worked hard enough and for long enough to gain the benefits of aerobic exercise but not so long that you run the risk of injury. Also known as cardiovascular exercise it is any sustained, rhythmic activity that involves large muscle groups. Your local gym will provide a wide variety of aerobic options, such as treadmills, cross trainers, exercise bikes, stairmasters, rowing and ski machines so that you can just switch on and get started with your workout. As it is very low impact it is often suitable for people who have had injuries or problems with muscles or joints. You can see how this works immediately with WLR Food and Exercise Diaries, you try it free here. This can make a substantial contribution towards achieving the necessary calorie deficit to lose weight, or alternatively it can earn you a bar of chocolate that you feel less guilty about eating. If you have access to a pool, swimming is also a very effective cardiovascular activity. For good cardiovascular fitness it is generally recommended to exercise 3 to 5 times a week and for 30-60 minutes, not including warming up at the start and cooling down at the end. For those who prefer to work out as part of a group, many gyms provide classes, such as various forms of dance, body pump, body combat, Zumba and step aerobics with a trained instructor to ensure that you get the most out of your workout. If a half an hour session feels like too much, start with 10 minute sessions for the first week then increase that to 15 or 20 minute sessions the next week and so on until you feel comfortable exercising for longer.
The cheapest options being putting on your favourite CD and dancing around the living room or giving the house a vigorous clean. For example, half an hour of low paced jogging can burn around 300 calories. It is not essential to join a gym or to go out in the middle of winter to get an aerobic workout. There are a number of exercises that you can do in the privacy of your own home. The real benefits of aerobic exercise come from constant movement. Reduced blood pressure, resting heart rate and risk of stroke or heart attack. To check whether you are working out at the correct intensity, you should be out of breath but still capable of speaking. Even taking a few extra brisk walks can be enough to improve fitness and receive the benefits of aerobic exercise, just as long as you are working hard enough that your heart rate is increased and you are breathing faster. Pretty much any exercise is better than no exercise at all, however, team sports are often less effective for developing aerobic fitness as while they involve periods where large amounts of energy is expended, these are often surrounded by periods of activity where the heart rate is allowed to drop. Weight is lost by creating a calorie deficit, burning more calories than you take in, so undertaking activities that burn large amounts of calories is an excellent accompaniment to a calorie controlled diet to help shift those unwanted pounds. There are numerous benefits for health and general well being to be gained from regular cardiovascular exercise.
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