AMERICANLEGACYMAG.COM – Aerobic exercise is a type of exercise that involves moderate to high intensity physical exercise for a relatively long duration. The goal of this exercise is to increase the body’s aerobic capacity.
The body’s aerobic capacity is the ability of the respiratory and circulatory systems to provide sufficient oxygen to active muscles during physical activity.
Aerobic exercise is also divided into several types. Each is able to burn different amounts of body calories. This means that each type of aerobic exercise can help you lose weight.
Aerobic Exercise Options for Weight Loss
There are various types of aerobic exercise that you and your family can try to reduce body weight, including:
1. Swimming
The first recommendation is swimming . This sport does need to be done in water and does not feel like it makes the body sweat. However, the calories that the body burns when you swim are quite large.
For example, swimming butterfly for approximately 30 minutes contributes 409 kcal of calories. In the same duration, swimming backstroke and breaststroke contribute 298 kcal and 372 kcal of calories respectively.
Not only is it effective for burning calories, swimming is also a type of aerobic exercise that is recommended for those of you who have joint problems and injuries.
2. Cycling
Another option is cycling, a type of exercise that has been quite popular lately. You don’t have to do it outside, you can also use a stationary bike to do this exercise indoors.
Cycling outdoors for about 30 minutes will contribute 280 to 360 calories. Meanwhile, using a stationary bike for the same duration burns 250 to 280 calories.
Want to know interesting facts about endurance in sports? Read more in this article: “ Understanding Endurance: Types and Effective Ways to Improve It “.
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3. Walking
Who would have thought, this light aerobic exercise is also effective for losing weight if you do it regularly. In fact, you can walk anywhere, anytime. It can be at the market while shopping, at the mall while looking around, or on the way to the office from the bus stop or station.
Just walking for 30 minutes every day, the body has burned calories as much as 167 kcal. If you have made it a habit to do this activity, you can add the duration of walking to be longer.
According to research in MDPI Journals , walking can reduce total fat and belly fat in postmenopausal women. Simple aerobic exercise such as walking is a simple exercise option to maintain bone health, and stable weight postmenopause.
Have you heard about physical fitness and its health benefits? Read more in this article: “ Physical Fitness: Definition, Elements, Forms of Exercise, and Benefits “.
4. Gymnastics
There are also aerobics that require body movements at a faster tempo. This activity can increase heart rate and breathing, so that the heart’s work to pump blood becomes more optimal. Moreover, with the music that certainly makes you more enthusiastic about moving.
A study in the journal Obesity on obese people showed that aerobic exercise is one type of aerobic exercise that is effective in helping to lose weight.
After doing exercise for 5 days every week for approximately 10 months, there was a weight loss of around 4.3 to 5.6 percent with an average calorie loss of 400 to 600 calories.
If you are the type of person who likes to move actively, you can also try basketball. Check out the tips and guides in the article: 5 Basic Techniques and Benefits of Basketball .
5. Jogging
Jogging or slow running can burn body calories as much as 300 to 700 kcal in just 30 minutes. However, this depends on the speed and intensity. Just like walking, you have to jog regularly every day to be able to feel the benefits on the body.
6. Kickboxing Sport
Kickboxing is a fairly popular sport, especially among young people. Not only is it effective in burning calories, this martial arts sport can also be a means of channeling emotions and aggression.
A 50-minute kickboxing workout can burn anywhere from 430 to 600 calories. And depending on how the class is structured, the calorie burn doesn’t stop at padding .
If during training, the class applies a high intensity interval warm-up system, then the burning will continue even after resting.
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7. Zumba
Zumba is a fun aerobic exercise option. It doesn’t feel like you’re exercising, because the movements are dynamic and you do it while listening to music.
One hour of Zumba will burn between 300 and 900 calories. This depends on how much effort and enthusiasm you put into moving. Doing Zumba at least 2-3 times a week with a combination of strength training sessions and a proper diet, helps to achieve effective weight loss goals.
Not only does it help you lose weight, zumba is also good for your mental health. Read more in the article These are 5 Benefits of Zumba for Mental Health.
8. High-Intensity Interval Training (HIIT)
HIIT is a type of exercise that involves periods of high-intensity exercise and short rest periods. It can help burn more calories in a shorter amount of time. Including reducing belly fat.
Need exercise recommendations to reduce belly fat? Read the recommendations in the article: Effective and Safe, These 7 Exercises Reduce Belly Fat .
9. Skipping rope
Skipping rope is an effective way to burn calories and improve heart health. Skipping rope involves many muscle groups in the body and can be done indoors or outdoors. A good way to start this exercise is to increase the intensity slowly.