Aerobic exercise is any form of cardiovascular conditioning or “cardio” as is any physical activity that uses the body’s large muscle groups.
Here the body is rhythmic and repetitive. It increases the heart rate. Increases the body’s use of oxygen.
What are the Aerobic Exercises?
Examples of this include brisk walking, running, cycling, jumping rope and swimming. These exercises reduce the risk of heart disease, diabetes, high blood pressure and high cholesterol. So today we are going to talk about some types of aerobic exercise that anyone can follow at home. But definitely remember that if you are new to aerobic activity, consult a health care professional before starting.
These activities increase breathing and heart rate and help keep the heart, lungs and circulatory system healthy.
1. Jump Rope.
This is one of the easiest exercise activities that you can do at home. The only equipment you need for this is sneakers and a rope. The benefits you get from this exercise include helping to improve body awareness, hand-limb coordination and agility. While adjusting the rope, stand with both feet in the middle of the rope and extend the handles to your armpits. That’s the height you’re going for.
This activity should take 15 to 25 minutes to complete. But if you are a beginner then do this movement for 15 seconds. Rest 15 seconds between sets and repeat 18 times. If you are an intermediate you can perform the movements for 30 seconds and rest 30 seconds between sets.
2. Running or jogging
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These forms of exercise have benefits such as improving heart health, burning fat and calories, and boosting mood. Also, choose well-lit, populated driveways to ensure your safety.
The average duration and frequency of this activity is 20 to 30 minutes, 2 to 3 times a week. But if you are a beginner, run twice a week for 20 to 30 minutes. Also, you can choose an option like 5 minutes of running and 1 minute of walking.
3. Aerobic strength circuit
This is another successful aerobic exercise activity that you can do at home.
Its benefits include increased heart and cardiovascular health. Builds strength. Tones major muscle groups.
Remember, focus on proper form with each exercise and keep your heart rate moderate to avoid injury. This should usually be done 3 or 5 times a week for 15 to 25 minutes.
Perform the following exercises for 1 minute to start this circuit.
squats
lunges
pushups
tricep dips
torso twist
Then walk for a minute to relax. This should be repeated 2-3 times, resting up to 5 minutes between sets.
4. Walking
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Did you know that daily walking can greatly reduce the risk of heart disease, obesity, diabetes, high blood pressure and depression?
Here too, choose to walk in well-lit and populated areas to ensure your safety. Also, choose sneakers that provide good ankle support.
Now we are going to talk about some of the best aerobic activities for beginners.
5. Hand circles
This activity can be done by any person sitting or standing. Here, both clockwise and counterclockwise rotation of the hands should be done in a circular motion. Some people have limited mobility in their hands, and they can stretch their arms out to the side and draw small circles. This is an easiest aerobic activity that anyone can do at home.
6. Dance to music
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This is a very fun activity that you can do at home. Dancing to upbeat music not only burns calories, but it can also be a very enjoyable form of exercise. Here you can move your limbs rhythmically.
7. Single Leg Stand
This exercise works the abdominal muscles. Start with feet no more than 3 inches apart. Bend the knee slightly and lift one leg 3-6 in off the floor. Move one leg like this for 10-15 seconds. Then repeat for the opposite leg. If you want to increase the difficulty of this exercise, you can jump from one leg to the more quickly.
8. Trunk rotation
Twist from the torso with a heavy object at chest height, elbows out to the sides, turning to one side, then the other. Otherwise, the hands can be held at shoulder height and rotated from side to side. If one wants to increase the intensity they can hold heavy weights like kettlebells or exercise balls.
9. Air squats
While doing this, first keep your feet shoulder width apart. The hips will move down and back during this exercise. The heel should be flat on the floor the entire time. In air squats the hips will descend lower than the knees.
How much Aerobic Exercises recommend for average person?
The American Heart Association Trusted Source recommends exercising for 30 minutes or more five or more days each week. Your exercise plan should include aerobic and anaerobic activities and try to do at least 150 minutes of these exercises every week. And you can get plenty of rest and stay hydrated.
