While strength training with weights is an ideal way to build muscles, doctors often recommend consistent aerobic exercise as the easiest and most effective method to burn calories and safely shed unwanted fat. Aerobic activities like jogging and swimming also offer a wealth of other benefits to your health, including stronger heart function and breathing and a lessened risk for depression. Learn about the concept of aerobic exercise to know how you can incorporate healthy activity into your lifestyle.
Understanding Aerobic Exercise
Effective weight loss regimens typically center around aerobic exercise, which burns more calories than workouts that feature weightlifting or stretching routines. The word "aerobic" is derived from the Greek phrase "with oxygen." Aerobic activities like brisk walking or cross-country skiing require the large muscles in your body to move continuously and force you to breathe faster and use large amounts of oxygen. Most experts recommend aerobic exercise for people of all ages on up to five days every week for a period of 30 to 60 minutes.
A Wealth of Benefits
A commitment to regular aerobic activity benefits more than just your weight-loss goals. People who participate in regular aerobic workouts generally have stronger hearts that can pump with more efficiency, which increases blood flow throughout the body. The exercise releases endorphins, also called natural painkillers, that provide a feeling of well-being and help your stress levels remain low. Aerobic activity also improves your future, as you'll have a decreased chance for high blood pressure, diabetes, cancer, stroke and heart disease. Your ability to remain independent longer also improves when you stay active, as MayoClinic.com reports that people who engage in aerobic workouts at least three days weekly have stronger bones and a reduced risk of cognitive decline.
Choosing Your Method
Aerobic exercise is most effective when performed often, so consider methods you enjoy in order to raise your likelihood for consistency. Your health is also a factor, as some exercises may be unsafe based on your overall condition. Brisk walking is a low-risk activity for most people and offers the highest level of convenience, although workouts that feature swimming or water exercise are recommended if you have arthritis pain or other orthopedic problems related to your lower body. People with orthopedic concerns, as well as those who have excessive weight, often benefit from a workout that combines a short walk with time on a regular or stationary bicycle. Additional aerobic options include basketball, volleyball, jogging, jumping rope or stair climbing. (See References 3)
Aerobic Safety
Start your aerobic fitness plan safely by scheduling time to meet with your doctor, especially if you have prescription medications, are significantly overweight or have a prior heart problem. Doctors often recommend dividing your initial aerobic exercise into shorter time periods until your body is ready for a sustained 30- to 60-minute workout. Carving out time to stretch for a few minutes after your aerobic workout --- when your muscles are still warm --- also ensures better flexibility.
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