- Exercise & Fitness
Best Aerobic Exercises That You Can Do at Home
What's an Aerobic exercise?
Aerobic exercises, also known as cardio exercises, are pro-longed activities involving our muscles, heart and lungs. Our hearts beat faster; it works harder so we continue to receive oxygen as we perform these activities. Aerobic exercises are good for our cardio-vascular health and general well-being.
Examples of aerobic exercises:
- Running or jogging for at least 30 minutes is an aerobic exercise.
- Swimming for at least 5 laps is an aerobic exercise.
- Aerobic workouts in a class or with the use of DVDs at home
Benefits of aerobic exercises:
- stronger heart and lungs
- lower risk of cardio-vascular ailments such as stroke, high blood and diabetes
- major muscles become stronger, particularly in the thighs, hips and buttocks
- prevents depression because of the positive or happy endorphins being released as we exercise
- improves immune system
- fitter body
- increased self-confidence
- increased self-esteem
- weight loss
Whether you start now or whenever is definitely up to YOU!
Best Aerobic Exercises At Home
The great thing about aerobic exercises or cardio workouts is that there are many of them which you can do that at the comfort of your homes. You don't have to buy expensive gym memberships just to be fit and healthy. Personally, I enjoy running at the park or in our building's gym. However, when I don't feel like stepping out of the house, I refer to the best home cardio workouts I know and personally enjoy doing.
1. Jumping ropes
Yes, jump ropes, exactly the ones kids use to play. Jumping ropes is another inexpensive exercise that you can do at home. Try to 20-30 minutes a day; and with low jumps. As you progress, you'll notice you can jump higher and at a longer time period, too.
Climbing up and down the stairs is yet another cheap way to burn fats. If you live in a building, make us of those stairs to do this classic aerobic exercise. It's like walking or jogging up and down a hill. It's more challenging, thereby you are bound to really make a good burn. Make sure to bring water, though. You don't want to be dehydrated in the middle of the flight.
3. Jump in place
Jumping in place with heels alternately touching the butt is actually my workout before I run. It helps my blood warm up before I head for a 5-7.5km run. Jumping in place is a good aerobic exercise, if you really don't have a time to go out. I suggest doing this with other cardio exercises, though. Jump in place can be a tiring exercise and you don't want to be worn out easily during your exercise.
Even if you are not running a distance, I really recommend wearing a good pair of running shoes if you plan to jump in place. This will lighten the shock in your knees every time you jump.
This is the best aerobic exercise for those who love dancing. Buy a track that you can dance yourself into for at least 30-45 minutes, 3-5 times a day. When it comes to exercises, you really need to enjoy what you're doing. Else, you'll end up not doing them in the first place.
5. Step aerobics
You can do step aerobics on the lowest step of the stairs (for safety purposes) or any plank that acts as a platform where you can step on and off to. A simple up and down motion that is doing repeatedly can help your heart pump more blood. There are classes that offer step aerobics where you can perform various step activities that may help shape the legs, thighs and the butt. I would recommend to buy a DVD though, so you can perform easy-moderate step moves several minutes of your time each day. It's a brilliant way to stay active.
How Much Aerobic Exercise Should I Do Each Day?
Ascertain your fitness level first. If you haven't exercised for a while, asking your physician before doing any cardio workouts or aerobic exercises may be the right thing to do. In any case, like in anything else, start with baby steps.
Do light aerobic workouts (low intensity) that fit your lifestyle, age and capacity. Perform them at least 20 minutes a day. Then, increase your time and number of days as you progress.
Heart Rate Considerations:
Note your heart rate when you exercise and in choosing your exercise. You don't want to over do it. Low intensity workouts should be at 60%-70% of your normal heart rate. For some, this may only be their warm up. Moderate intensity should be 70%-80% of your normal heart rate. This is where I am at during my workouts. High intensity workouts are definitely intense. This covers 80%-90% of our normal heart rate. And lastly, the maximum intensity is at 90%-100% of our normal heart rate.
According to a Livestrong article, peak heart rate may be calculated as:
For men = 220 minus Age
For women = 206 minus (Age x 88%)
Know Your Heart Rate When You Exercise
The Easy Trainer HRM recalls activity time and average, peak, and minimum heart rate. It has an elastic chest strap that transmits heart EKG to wristwatch. It has an automatic activity timer that keeps track of exercise time.
Choose Aerobic Exercises That Appeal to You
Whichever aerobic exercise you choose, whether at home or outside, make sure that you enjoy it. That's how you'll be able to keep a habit. I enjoy running, at best. It's the cardio exercise that helped me lose weight. I'm currently maintaining my ideal weight right now. Thanks to running and yes, several other workout exercises.