Aerobic exercises help you burn calories and fat by boosting your heart rate to a moderate to vigorous intensity. They also help work some of the biggest calorie- and fat-burning muscles in your body for optimum weight loss. There are many types of aerobic activities, ranging from walking and biking to rock climbing and cross-country skiing. Running and jumping jacks are also aerobic exercises, so incorporate them into your weight-loss exercise regimen.
Running
Running is one of the top aerobic exercises. A 130 lb. person can burn around 300 calories in a 30-minute session. Running is also beneficial for weight loss because it targets the butt, legs and thighs. These three areas are the biggest calorie- and fat-burning muscles in the body, says CNN.com. To maximize effectiveness, swing your arms close to your sides, maintain an upright stance, keep your feet close to the ground and alternate between slow and fast speeds. To maximize comfort and safety, buy a pair of quality running shoes. Also, hit the ground with the middle of your foot and lead out of the step with your toes.
Jumping Jacks
Jumping jacks, or star jumps, are an ideal aerobic exercise because they require no equipment and little space. The exercise also burns ample calories. A 130 lb. person can burn 450 calories per hour, and a 190 lb. person can burn around 650 per hour. Jumping jacks work the arm muscles and leg muscles, which will contribute to your caloric and fat burn. To do a proper jumping jack, stand straight up with your arms at your sides. Explosively jump and spread your arms and legs out. Land with your feet shoulder-width apart and your arms reaching straight upward, says MotleyHealth.com. Jump again and return to the starting position. Repeat as often as desired.
Intensity of Exercise
For ample burn, you should be getting 150 minutes of moderate exercise and 75 minutes of rigorous exercise per week. Spread these out in sessions throughout the week. Gauge your intensity by knowing the signs of each intensity level. In moderate intensity, you should break a sweat after 10 minutes of aerobic activity. You'll also experience quickened breathing but not enough to make you feel out of breath. You should be able to carry on a conversation but not be able to sing, says MayoClinic.com. Vigorous intensity causes deep, rapid breathing and sweating after a few minutes of activity. You shouldn't be able to speak more than a few words without needing to pause for breath.
When to Stop
If you develop shortness of breath, feel pain during exercise or you can't exercise as long as you'd hoped, stop the workout. This may indicate that your intensity level is higher than what your current fitness level can handle. Decrease the demands of your exercise routine. Build intensity gradually as you begin to exercise more and your fitness level increases. You can gauge this by subtracting your age from 220. This is the maximum number of times your heart should beat per minute during your exercise routine. Any more may be overdoing it.
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