Aerobic Exercises

Aerobic Exercises

Aerobic exercise

Aerobic exercises are also known as ‘cardio’ is a physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. “Aerobic” means “relating to, involving, or requiring free oxygen”, and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.

Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. What is generally called aerobic exercise might be better termed “solely aerobic”, because it is designed to be low-intensity enough so that all carbohydrates are aerobically turned into energy. And the bulk of the energy in this type of exercise is due to mitochondria ATP production which relies on oxygen for the metabolism of carbs, proteins, and fats for energy.

When practiced in this way, examples of cardiovascular or aerobic exercise are medium to long-distance running or jogging, swimming, cycling, and walking.

Health Benefits:

Aerobic exercises help in:
1) Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs.
2) Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning.
3) Improving circulation efficiency and reducing blood pressure.
4) Increasing the total number of red blood cells in the body, facilitating the transport of oxygen.
5)Improving mental health, including reducing stress and lowering the incidence of depression, as well as increased cognitive capacity.
6)Reducing the risk for diabetes (One meta-analysis has shown, from multiple conducted studies, that aerobic exercise does help lower Hb A1Clevels for type 2 diabetics.)
7) Reducing the risk of death due to cardiovascular problems.
8)Stimulating bone growth.
9) Reducing the risk of osteoporosis for both men and women.

Aerobic exercises list

Aerobic exercises can be done just about anywhere with little or no equipment. Also to prevent yourself from injuries, warm up before starting any type of workout.
Aim for 150 minutes a week of moderate-intensity aerobic intensity or 75 minutes of vigorous exercise.
So here we go…

1. Running/Jogging

Aerobic exercises list, Tarun, letztrend
Procedure: If you’re new, start slow and alternate walking and running for 1 minute at a time — and don’t forget to cool down and stretch! Aim for shorter sessions a couple of times a week at first, and then add more as you get stronger.
Duration: 20–60 minutes, 2, or 3 times per week.

2. Walking

Aerobic exercises list, Tarun, letztrend
Procedure: When you pick up the pace to get your heart pumping, walking is an awesome aerobic exercise because you can do it just about anywhere without looking like you’re working out. Squeeze in a few brisk 10-minute walks before and after work and at lunchtime or carve out time for long walks.
Duration: 30–60 minutes, 2, or 3 times per week.

3. Swimming

Aerobic exercises list, Tarun, letztrend
Procedure: Start with laps using one stroke (the freestyle is great for newbies). Add more when you feel up to it, like the breaststroke, the backstroke, or the butterfly for more advanced swimmers. Rest between laps as needed, and never swim alone or without a lifeguard present.
Duration: 10–30 minutes, 2–5 times a week. Try to increase your duration by 5 minutes each week.

4. Skipping

Tarun, letztrend
Procedure: Stand with your feet at shoulder-width apart. Grasp the jump rope handles with both hands. Use your wrists to swing the rope over your head. Quickly hop over the rope as it comes towards the front of your feet. And repeat.
Duration: 2 repetitions of 1 minute each.

5. Squat Jumps

Tarun, letztrend
Procedure: Begin with a standing position with your feet shoulder-width apart. Perform a normal squat. As you complete the downward motion, jump in the air. As you land, lower the body back to normal squat position to finish rep one. Do four sets of 10-15 reps and take no more than 30-60 seconds of rest between each set. You should also keep in mind to keep a steady pace throughout the exercise.
Duration: 4 repetitions of 30 seconds each.

6. Burpees

Tarun, letztrend
Procedure: Start off with a standing position with hands on the side. Drop down to a squat position but with your palms on the ground. Kick your legs back while keeping your arms extended. You will be now in a high plank position. From high plank position, immediately return to squat position. Jump from this position to finish the first rep.
Duration: 4 repetitions of 30 seconds each.

7. Jumping Jacks

Tarun, letztrend
Procedure: Start with feet together and hands down by the side. Jump your feet out to the side and raise your both arms above your head simultaneously. Immediately jump back to starting position. And repeat. It’s a little warm-up exercise before you get into real hard aerobic training.
Duration: 4 repetitions of 30 seconds each.

8. Mountain Climber

Tarun, letztrend
Procedure: Get into a high plank position with core tight. Bring right foot forward just near to your right hand so that you are in a low lunge position. Now step right foot back and quickly step left foot forward. Do this in quick progression.
Duration: 2 repetitions of 45 seconds each.

9. High Knees

Tarun, letztrend
Procedure: Stand with your feet hip-width apart and run in place at a steady pace by pulling both the knees alternatively to the chest. Do as quickly as you can.
Duration: 2 repetitions of 1 minute each.

10. Jumping Lunges

Tarun, letztrend
Procedure: First of all, you need to master the basic lunge version before you move on to this variation. Start by dropping off into a low lunge position. Switch the feet mid-air as you jump up. Land with opposite feet as you get into a lunge position a second time.
Duration: 2 repetitions of 30 seconds each.

11. Skaters

Tarun, letztrend
Procedure: Stand with your feet hip-width apart and slightly bend knees. Now jump toward the right with your right foot, landing slowly on your right leg ankle and your left leg behind. Quickly, jump towards the left with the left foot with the right leg behind.
Duration: 2 repetitions of 40 seconds each.

12. Butt Kicks

Tarun, letztrend
Procedure: Stand with your feet shoulder-width apart. Keep your arms bent towards the side. Now flex your right knee and kick your right heel to your glutes. Bring the right foot down. Now repeat the same with the left leg.
Duration: 4 repetitions of 30 seconds each.

13. Invisible Jump Rope

Tarun, letztrend
Procedure: Jump over an invisible rope by landing lightly on your toes and pushing the ground with the balls of your feet. Make quick, small movements with your wrists alongside. With this exercise, you don’t need to jump way too up. Hop no more than 2 inches above the ground.
Duration: 2 repetitions of 1 minute each.

14. Corkscrew

Tarun, letztrend
Procedure: Lie on your back with your hands just below your lower back for extra support. Keep your navel sucked and legs straight. Liftoff the legs from the ground until it is at a right angle to your upper body. Keeping your core tight and legs together, make a complete rotation with your legs. Focus on keeping your abs tight throughout the exercise.
Duration: 4 repetitions of 30 seconds each.

15. Plank Jacks

Tarun, letztrend
Procedure: Start with a high plank position, keeping your core tight, jump your feet apart, and jump them back together. Remember not to jump your feet either too broad or too narrow. Also, maintain the hips at the same level throughout the exercise.
Duration: 4 repetitions of 30 seconds each.

Leave a Reply

Your email address will not be published. Required fields are marked *