Aerobic exercise is the form of physical movement that expends the most energy. The President's Council on Physical Fitness and Sports says aerobic training works the large muscle groups in sustained movement. Examples include aerobic dancing or lap swimming. To maintain energy for exercise, oxygen is combined with your body's food reserves. As your aerobic workout continues, your body needs more energy to power muscles. As a result, more calories are burned.
Types
Many types of aerobic activity can augment your weight loss efforts. Moderate aerobic exercise includes brisk walking, ballroom dancing, roller skating and nonrace bicycling. If you're in the mood for more vigorous aerobic activities, consider nonstop lap swims, cross-country skiing or teaching an aerobics class. Soccer, singles tennis matches and basketball are also excellent vigorous aerobic activities.
Frequency
As a guideline, the President's Council recommends you exercise at least three times per week and schedule a minimum of 20 continuous minutes per session. Gradually increase your exercise sessions to 40 minutes each. To lose a larger amount of weight, consider working out five times per week. Remember to consider your age and fitness level when designing your program.
Benefits
The Mayo Clinic emphasizes that aerobic exercise provides several benefits. Along with an appropriate food plan, aerobic training leads to weight loss. Aerobic exercise also increases your stamina, which enables you to increase your exercise levels.
The President's Council also details several links between vigorous exercise and weight loss. The council notes that exercise helps to burn excess body fat. In addition, exercise builds muscle, and muscle tissue burns calories at a faster rate than does fat tissue. Finally, exercise reduces inches regardless of weight loss.
Weight Loss Rates
Because everyone's metabolism is different, it's not realistic to generalize about weight loss rates from specific aerobic activities. However, the Mayo Clinic does note that a 160-pound person who performs one hour of low-impact aerobics will burn 365 calories. As a comparison, that same exerciser will burn 511 calories during one hour of lap swimming.
Considerations
Before you begin aerobic exercise to lose weight, carefully consider your current fitness level. Choose an activity or intensity level that provides an adequate and safe workout. For example, if you're sedentary or obese, a high-impact aerobic exercise class may not be the best choice. Two good alternatives may be a water aerobics class or a regular walking program that gradually increases in distance and intensity. If you're in doubt, check with your doctor before you begin.
References
- President's Council on Physical Fitness and Sports: Aerobic Exercise Overview
- Women's Health: Moderate and Vigorous Exercise
- President's Council on Physical Fitness and Sports: Frequency of Aerobic Exercise
- Mayo Clinic: Benefits of Aerobic Exercise
- President's Council on Physical Fitness and Sports: Exercise and Calorie Burn
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