Aerobic training is also known as cardiovascular training. Regardless of what you call it, this type of exercise is performed in a repetitive motion. Unlike strength training, there is little to no added resistance. This in turn enables you to work out for a long time and burn calories. The end result is weight loss.
Considerations
Before you do aerobic exercise, it is a good idea to loosen up your joints and muscles with dynamic stretches. Unlike static stretches, dynamic stretches are executed in motion. These get your body acclimated to exercising movement, which helps prevent injuries. Perform stretches like alternating toe touches, walking lunges, leg swings, arm crossovers, spinal rotations, side bends and calf raises.
Types
All forms of aerobic exercises burn calories and contribute to weight loss. The main thing that matters is that you enjoy what you are doing. If you don't, you will not have the motivation to exercise on a regular basis. Brisk walking, running, stair climbing, swimming, jumping rope, rowing, kickboxing and indoor cycling are examples. With the exceptions of running and jumping rope, these are also low-impact activities.
Time Frame
Duration of exercise goes a long way when it comes to weight loss. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week to lose weight. This does not have to be done in one sitting either. If you have a business lifestyle, split your workouts into two or three smaller bouts to accumulate your time if it is more convenient.
Effects
To maximize your aerobic workouts, blend interval training into your program. Start off with a light five-minute warm-up, then exercise at a high intensity for 30 seconds. Reduce your intensity to moderate for 60 seconds, then increase it again. Alternate back and forth for your whole workout, and finish with a light five-minute cool-down. This type of training boosts your caloric expenditure and improves your aerobic capacity, according to MayoClinic.com. If you have an elevated aerobic capacity, you can exercise at a longer time frame with more energy.
Benefits
Whenever you get to your healthy weight range, you reap a number of health benefits. Your body more effectively circulates blood, your fluid levels are more easily managed and you are less likely to develop diabetes, heart disease, certain cancers and sleep apnea, according to the American Heart Association. You also improve your self confidence levels.
Potential
To boost the effect of your aerobic workouts, follow a healthy diet and reduce your caloric intake. By cutting back on your calories, you will lose weight faster. Eat foods that have a high nutrient value such as fruits, vegetables, whole grains, beans, low-fat dairy products, lean meats and fish.
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