Like many, you may struggle with losing weight. Whether it's a few vanity pounds or a significant amount of weight, shedding the inches is difficult; however, there is no quick solution to losing weight. The process requires a long-term commitment to a healthy, controlled diet and an aerobic exercise plan. While altering your diet requires putting money toward healthier foods, you can perform aerobic exercises, such as jumping jacks and running, for free at home. These exercises, and many other aerobic ones, are your ticket to losing pounds effectively.
Aerobic Exercise: How it Works
You can't target weight loss on any specific area of the body. To lose weight, you have to lose weight all over the body using aerobic exercises. These exercises help shed the pounds on the body in two ways: first, they boost your heart rate to a moderate or vigorous intensity, allowing you to burn more fat and calories than you would being inert. They also build muscle in the process; muscles are calorie- and fat-burning entities in the body. Essentially, the more muscle you have the higher the caloric and fat burn. Perform 150 minutes of moderately intense aerobic exercise and 75 minutes of vigorous aerobic exercise a week. You can separate this amount throughout the week.
Knowing Your Intensity
Gauging your intensity is important in determining how long your workout should be and how many calories you're likely burning. During moderate intensity, you should have quickened breaths but not feel out of breath. You should also start sweating after 10 minutes of activity. During vigorous intensity, you should have deep, rapid breathing and should not be able to speak a few words without having to pause for breath. You should also start sweating after a few minutes of activity. However, it's easy to overdo intensity; to know how fast is too fast, subtract your age from 220. This number is the maximum speed your heart rate should beat per minute during exercise.
Running
Running is one of the top aerobic exercises. It burns 374 calories in 30 minutes and works the three top calorie- and fat-burning muscles in your body: the butt, legs and core. It's also one of the more versatile exercises; you can run anywhere you'd like and you don't have to buy any special equipment. For maximum results, run with your feet low to the ground, keep your body upright and swing your arms close to your sides, notes CNN.com. Also, hit the ground using the middle of your foot and lift your foot up using your toes. For increased burn, alternate between fast and slow speeds and add inclines or hills to your route.
Walking
Walking is an equipment-less aerobic exercise and can help you burn 170 calories in 30 minutes. It works the same muscles as running but in a more low-impact way, making it ideal for older adults, pregnant women and those with injuries that affect their exercise intensity level. However, taking a leisurely walk won't shed pounds, explains CNN.com. To get the 170-calorie burn, you need to walk at a brisk or vigorous pace. To get the most out of walking, take short, quick steps and keep your body upright. Also, swing your arms back and forth, not side-to-side, in time with your walking stride. Land on your heel and lift up using your toes.
Step-ups
Step-ups are an ample calorie-burner, shedding around 400 calories in 30 minutes. They also work the butt and legs, aiding in caloric burn. To perform, stand in front of a low bench of a stair in your home. Lift your right foot so that it is entirely onto the bench. Bring your left foot up onto the bench beside the right. Step backward onto the ground using your left foot first. Keep your back straight and your abs pulled and tight throughout the exercise. For a more efficient exercise, concentrate on keeping your movements slow and controlled. The height of the bench is not as important as maintaining the proper step-up form; perform as many reps as desired until you compromise proper form.
Jump Rope
Not only does jump rope provide a full body workout, it burns 340 calories in 30 minutes. However, you don't need the rope; by taking your body through the motions of the exercise with an imaginary rope, you can reap the same caloric burn. To maximize effectiveness, jump with your feet slightly apart and keep jumps low to the floor, advises CNN.com. Keep your body upright throughout the exercise as well and alternate between fast and slow speeds.
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