How To Do Aerobics For Weight Loss

Overweight and obesity occur when there's an energy imbalance in the body. Inactivity and high-calorie diets are common culprits in causing this imbalance. However, this type of weight gain puts you at higher risk for some types of cancer, high cholesterol and stroke, according to the U.S. Department of Health and Human Services. Lose weight by planning regular aerobic sessions and eating healthy meals.

Step 1

Select the right aerobic intensity level. Vigorous activity burns the most calories per minute. However, if you're just starting out, moderate activity is the best option. Examples of moderate activity include water aerobics, riding a bicycle on flat surfaces and walking. As you get stronger, challenge your body and increase calorie burning with vigorous activity, such as jogging, running, playing racquetball or swimming laps.

Step 2

Create a weight-loss goal to help you determine how many calories you need to burn during aerobic sessions. For example, losing 1 lb. of body fat weekly requires burning 3,500 calories weekly. This means, you need to burn about 500 calories daily with aerobic activity. Or, you can split the goal between reducing caloric intake and activity. For example, you might work out to burn 200 calories and cut calorie intake by 300 daily.

Step 3

Use circuit training, which alternates strength training moves and intense cardio. For example, you might complete pushups and then switch to jumping rope for a couple minutes. Then, you switch back to a new strength-training activity, such as abdominal crunches and then back to jumping rope for a few minutes.

Step 4

Build strength with interval training if intense activity is too difficult. First, start out with a light activity, such as walking at a moderate pace. Increase your intensity to jogging for a few minutes, then switch back to walking for a few minutes. Repeat this cycle for at least 30 minutes.

Tips and Warnings

The talking test will help you determine if an activity is moderate or vigorous. If you can sing your favorite song, the activity is moderate. However, if saying a few words, without stopping the activity is difficult, it's vigorous activity.
Discuss your aerobics plan with your doctor. He will evaluate your current health circumstances and make recommendations based on your situation.