Many of us exercise by going to the gym. The main reasons for going to the gym include losing weight, losing excess fat (primarily visible around the abdomen), and getting in better body shape by burning calories. But for many, after a while, even going to the gym at least three days a week becomes difficult. For this reason, they want to exercise at home so that their weight is reduced and their body shape is also beautiful. One such solution could be aerobic exercise. Indeed, even the people who don’t go to the rec centre can do these activities if they want to begin their wellness process at home. Learn about these activities from a physiotherapy expert.
Benefits of Aerobic Exercise for the Health:
* Burns fat fast.
* Heart is good.
* Blood pressure is under control.
* Morale to work increases.
* Anxiety comes down.
*Energy level increases.
* As blood sugar is under control, chances of diabetes are reduced.
How to do?
Up to this point, we have realized the medical advantages of oxygen-consuming activity. We should be aware of these activities and how to do them. Knowing the details lets you quickly start your fitness journey at home.
Jumping Jacks:
While this exercise benefits the entire body, it focuses more on strengthening the muscles in the front of the leg. The latter contributes to fat loss in the shoulders, abdomen, hips, lower leg muscles, back and other parts of the legs and Thai muscles. According to research, 30 minutes of jumping jacks burn 200 calories. Usually, after 10 minutes of exercise, one should take a break.
How to do?
Stand straight with both legs spread, as shown in the picture. Place both hands on the head. In this situation, you have to jump. When jumping, the distance between the hands and feet will decrease and become closer. You can also clap while joining hands to match the rhythm.
Mountain Climber:
This exercise improves the strength of the muscles in the stomach, thighs, and hips of the entire leg. It’s smarter to complete two arrangements of 8/10 reps first. The time should be increased later.
How to do?
Place both hands and knees on the floor. Start by bringing the right foot near the right hand and the left foot near the left hand. Switch the arms and legs in the same position several times.
Bear Crawls:
The whole body is exercised through this exercise, strengthening the muscles. This increases blood circulation in the body and keeps the heart strong. This exercise should be done 15-20 times in 2/3 sets.
How to do?
Keep all four hands on the ground. Now, keep both knees an inch above the ground. As of now, one knee will be twisted at a 90-degree point. Now, the right hand and left foot will move forward together. In the same way, the left arm and right leg will move forward. This crawling step should be done several times.
Jump rope:
Ordinarily, working out with rope multiple times consumes 200 calories of fat. Assuming you work out consistently, the shoulders, arms, and legs muscles are very much shaped. The smaller the leap, the more prominent the calories consumed. If you foster the propensity for bouncing rope routinely, your weight will be decreased, and your circulatory strain and glucose will likewise be taken care of. It is better to jump rope with a pair of legs; you can do it one leg at a time. Do as convenient. All ages can jump rope. However, it is better not to jump rope if you have knee pain and pregnant women.
Burpees:
This exercise is ideal for people who need to keep their entire body fit by doing only one exercise. Doing it consistently further develops blood flow, keeps the heart sound, fortifies the muscles, and makes the body adaptable. Making 3-5 arrangements of 8-15 reps is better.
How to do?
In the photo position, the head and shoulders should be kept in one line, and a light jump should be done by raising both hands. Now, take the chest a little forward and do the squat pose. Then you should spread your legs, sit on your hands and in that position, jump and pull your legs straight back. Do a push-up while keeping the body lying like a plank, then fold both legs in one jump and bring them to the hands.
Climbing the stairs:
This exercise is perfect for the legs. Besides strengthening the leg muscles, it boosts energy and improves respiratory efficiency. At first, you can climb the stairs slowly for 15-20 minutes. Later, the time can be increased to 30 minutes.
Squat Jacks:
This exercise helps in keeping the lower body and body structure in shape. It is also known as one of the best exercises for toned legs. Usually, doing two sets of 8-15 reps gives good results.
How to do?
Stand with your feet together and lift your hands over your head. Now, bring your hands in front of your chest and jump. At this time, both legs will be spread. Squat a few times in the same manner.
Inchworm:
It is recommended to warm up before starting the exercise. By doing this, the muscles are not strained during heavy exercise, the muscles remain flexible, and the body is ready for exercise. The whole body can be warmed up through inch-warm exercises. Doing it regularly strengthens the arms, chest, stomach, upper and lower body. Usually, this exercise should be done in 2-3 sets of 10-15 times.
How to do?
Stand tall in the position as in the picture. Now, roll and touch the floor with your hands. Now, stand in a plank position with your hands slightly forward. Now, pull your legs back and come to the position shown in the picture.
High Knees:
This exercise is beneficial for those who want to lose weight quickly. Doing this exercise burns calories quickly and increases blood circulation in the body. 2 sets of 15 reps on each leg will give quick results.
Donkey Kicks:
It is better to do this exercise regularly for those whose lower body is heavy. If you do this exercise regularly, the body structure will be beautiful. It is better to do three sets of 15-20 times.
How to do?
Initially, both knees and feet should be placed on the floor. Now raise one leg backwards and stay for a few seconds. In the same way, change the legs and do it several times.
Apart from these, there are many other types of aerobic exercise. There is no substitute for exercise to get fit. This exercise is ideal for people who need to keep their entire body fit by doing only one exercise. Doing it consistently further develops blood flow, keeps the heart sound, fortifies the muscles, and makes the body adaptable. Making 3-5 arrangements of 8-15 reps is better.