Aerobic Exercises

At the end of the module, the student is expected to:

1. Identify the different aerobic exercises
2. Determine the benefits of aerobic exercises in weight loss and basal
metabolic rate.
3. Determine the intensity level of workout or exercise that would fit one’s
purpose.

Aerobic Exercises
Aerobic exercises (also known as Cardio) are physical exercises of low to
high intensity that depends primarily on the aerobic energy-generating
process.
Regular aerobic activity, such as walking, bicycling, or swimming can help
you live longer and healthier.

Aerobic and Anaerobic Exercises

In contrast to aerobic exercises, anaerobic (without oxygen) exercises are
activities that causes you to be out of breath, like sprinting or lifting.
Examples of aerobic exercises includes cardio-machines, spinning, running,
swimming, hiking, walking, dancing, skiing, and some kickboxing.
Aerobic exercise is the type of moderate-intensity physical activity that can
sustain for more than just a few minutes with the objective of improving
cardio-respiratory fitness and your health.
Since aerobic exercises use large muscle group, they consequently lead to
“weight loss”. Aerobic means how efficiently your body uses oxygen to meet
its energy demand during high activity levels. For example, when exercising.
Aerobic exercise helps to lose weight due to how easy they follow.
Why are aerobic exercises the best way to reduce weight?
Aerobic exercises, primarily known as cardiovascular exercises or fat-
burning exercises, are rhythmic motions of more than one muscle group in
the body. The reason why aerobic exercises are also known as fat-burning
exercises is because of its potential to use fat over carbohydrates as a fu el to
keep moving during a workout.
Benefits of Aerobic Exercise
1. Look good and feel energetic. In just a few aerobic trainings, the body fat
drops down at a good rate.

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 2. Protection from heart and vascular diseases. Aerobic exercise prevents
accumulation fat is by reducing the blood pressure and making the blood
vessels a little stiff which averts clogging of blood vessels.
3. Prolonged exposure to aerobic training also increases the volume of the
blood pumped with each heartbeat.
4. Aerobic exercise tends to rely more on fats for fuel that decrease the
production of lactic acid which enables a person to keep going without
much fatigue and the finest way to increase oxygen intake and burn fat is
by performing aerobic exercises regularly.
5. Reduce mental health problems like depression, anxiety, and stress.
Aerobic exercises provide with much needed energy and stamina and it
therefore boosts up the mood.
It is very important to know your development through physical activity and
daily exercise.
Aerobics and stretching should be done regularly. As beginners, 8 to 10
minutes of exercise once or twice a week is advised. By doing this, warm up
activity can heat up our body and followed by exercises that will be able to
heighten the degree and intensity exercise.
Aerobic is one of the activities that strengthen the heart and lungs. A healthy
pair of lungs, strong heart and firm blood vessels will prepare the body in
every activity.
A highly recommended form of exercise is aerobic exercise. This exercise
uses oxygen and its purpose is to improve the level of efficiency of the oxygen
delivered to the body and efficiency by which the muscles produce energy.
Several programs are all designed to improve cardio -respiratory endurance
with proper frequency which should be at least three times a week. These are
cycling, jogging, swimming and indoor fitness or aerobic dancing.
Aerobic exercises are brisk exercises such as running or swimming that make
your heart and lungs work hard, increasing the amount of oxygen circulating
to the blood. Aerobic can lead to weight loss when combined with a low-
calorie diet. In losing weight by aerobics, we have to burn more calories than
the required consumption and regular exercise. Gradual increase in the
duration and intensity of aerobic workout results in greater weight loss. The
more you weigh, the more calories you burn during physical activity. Doing
aerobics might make an impact on current weight to the amount of weight
loss.
The weight is a factor in determining basal metabolic rate – the higher the
weight, the more calories to be burned.

Types of Aerobic Exercises

There are types of aerobics that may affect the number of calories to burn
and how much weight to lose. The low-impact aerobics are easier on the
joints and burn comparatively fewer calories than high impact aerobics
 activities. This is also a good choice for people who are older, obese and
pregnant. An extremely intense round of aerobic activities such as Zumba
and spinning. The amount of time spent during aerobics also affects the
calorie burn, thus the amount of weight lost.
Attempting to lose weight through aerobic exercises alone can tempt to
overdo workouts that may lead to injury. Increase the amount of weight loss
by adding healthy low-calorie foods to the diet. Eliminating desserts and
sodas and consuming plenty of water will improve satisfaction.

The Best Aerobic Exercise for Weight Loss

Of all the calorie-burning and fatigue-inducing workouts, running top speed
is the best for weight loss. Running or sprinting burns more calories than
other heart-pounding activities like cycling and climbing.
Aerobic exercises get heart going up, induce sweat and help burn more
calories. Activities like swimming and jumping rope are some examples of
aerobic exercises. Endurance activities are considered aerobics since oxygen
is used as fuel for the body and when oxygen is used, the exercise can’t be too
intense or else the body will be forced to exert more glucose for energy.
You burn calories when doing aerobic workouts but the number of calorie s
that you burn depends on how intense the activity is.

Exercise Intensity
The intensity of an activity depends on how fit you are. The key is to find
what exercise is the most challenging and appropriate for you. This also
depends on how long you work out: a lower-intensity activity can actually let
you burn more calories because you exercise longer. The final challenge to
losing weight with aerobic exercise is by staying motivated. One workout
can’t give an all-out result that you want but consistent workout can lose
weight overtime. That means that you have to pick the right activity that will
be enjoyable and suitable for you.
Any weight loss exercise program or aerobic exercises can be more efficient
and effective when the calorie content is taken into consideration through
monitoring food intakes or diet. Instead of creating full calorie deficit
through exercise you can reduce calories from your daily intake of food.
But it must be important to remember that you don’t have to starve yourself.
Eat a balanced diet of lean meat, low fat dairy, fruits, vegetables, whole grains
to provide proper nutrition in the pursuit of weight loss.

References:
Aerobic vs Anaerobic Exercise Training Effects on the cardiovascular system.
Retrieved from:

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 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/ on April
21, 2018
Aerobic vs Anaerobic Exercise – Which Gets Better Results? Retrieved from:
http://www.infofit.ca/aerobic-vs-anaerobic-exercise/ on April 22,
2018
Benefits of Combining Aerobic and Anaerobic Exercise into Daily Workouts.
Retrieved from: http://medfit.org/benefits-combining-aerobic-
anaerobic-exercise-daily-workouts/ on April 22, 2018
Aerobic Exercise and Heart Health. Retrieved from:
https://my.clevelandclinic.org/health/articles/16779-aerobic-
exercise--heart-health on April 21, 2018
20 Best Aerobic Exercises for Weight Loss at Home. Retrieved from:
https://www.myfitfuel.in/mffblog/best-aerobic-exercises-weight-
loss-at-home/ on April 21, 2018
Videos
Aerobics video for beginners. Retrieved from:
https://www.nhs.uk/conditions/nhs-fitness-studio/aerobics-for-
beginners/ on April 21, 2018
20-minute aerobics workout for weight loss. Retrieved from:
https://www.youtube.com/watch?v=141jmEQznK0 on April 21, 2018
Quick sweat cardio workout. Retrieved from:
https://www.youtube.com/watch?v=X1TuhAn6C-g on April 21, 2018