Table of contents:
- 1. Jump Rope
- 2. Jump
- 3. Going up and down stairs
- 4. Walking or running on the treadmill
- 5. Repetition of movements
- 6. Dancing
- 7. Pedal
- Tips for Beginners
Many aerobic exercises can be done at home, such as jumping rope, going up and down stairs or dancing in front of the TV, for example, and are excellent for increasing physical resistance and burning calories, as they stimulate circulation, lung and heart function, in addition to working many muscle groups.
So, this type of exercise can be a great way to burn localized fat and lose weight, if practiced for at least 30 to 60 minutes, 3 times a week and accompanied by a balanced and balanced diet.
Watch the video with the best aerobic exercises to lose belly, burn localized fat and lose weight:
The main aerobic exercises that can be performed at home are:
1. Jump Rope
Doing jumps and coordinated movements with the rope are a great way to burn calories, as well as being practical and fun, but it's important to maintain an upright posture, look forward and contract the abdomen. Over time, you can vary the exercises and create different jumping forms, such as jumping on one leg, turning the rope more than once, or jumping walking.
It is important to wear proper shoes when jumping rope, in addition to practicing on a flat surface to lessen the impact on the knees. To adjust the rope, step on its middle and lift the ends with the wrists, along the body, which should reach the height below the shoulders. Despite being a very practical physical activity, it is not recommended for people who have knee or shoulder problems.
Workout Tip: Alternate intense activity with rest to accelerate calorie burn, skipping 1 minute and resting 1 minute until you reach your desired exercise time. It is possible to burn about 650 calories in 1 h of exercise.
Jumping is a fun way to burn calories, requiring a trampoline and a selection of favorite tunes to pace the movements. In this activity, it is possible to do several exercises with combinations of choreography and jumps, in addition to improving balance and body control, but for this it is important to keep the spine straight and pay attention to stepping inside the elastic area.
Training Tip: Alternate exercises every minute, such as high-knee running, open and closed-leg jumping, alternating one leg in front of the other (such as the scissors) and squats on top of the machine.
With this exercise, you can burn between 600 and 800 calories, depending on the intensity of the exercise.
3. Going up and down stairs
Going up or down stairs can be practiced at any time, being a great way to gain physical resistance, in addition to toning the thighs and glutes.This activity can reach a high intensity for burning calories, but people who have pain due to wear and tear on the knee joints should avoid it.
Training Tip: Divide your workout into 3 10-minute parts, with rest or other activity in between, to avoid overloading your joints. Over 30 minutes of this activity, you can burn 500 calories.
4. Walking or running on the treadmill
Walking and running are very effective exercises for weight loss and for improving fitness. For this, it is important that the heartbeat is accelerated, so that you can still speak and not feel bad, to know that the body is exercising at the correct intensity.
Training Tip: Alternate exercise intensity, with 5 minutes of walking and 2 minutes of running, or 1 minute of intense running and 1 minute of walking, for example.
Walking uses around 400 to 500 calories, while running uses around 500 and 900 calories, depending on the intensity of the exercise. See some options for weekly walking training.
5. Repetition of movements
Performing a sequence of fast movements works a large number of muscles in the body and accelerates weight loss. Exercises such as jumping jacks, climbing, burpees and running in place with elevated knees or heels on your butt, for example, can be alternated, so they don't get repetitive.
Training Tip: Do circuits of movements, for 5 to 8 minutes, with 30 seconds to 1 minute rest in between. These exercises, practiced for about 1 h, burn around 400 to 500 calories.
Dancing to favorite songs, following the choreographies of a smartphone app or a Zumba DVD, for example, are excellent ways to practice physical activity, improve balance and improve thinking, in addition to being very pleasurable.
Training Tip: Do rhythmic and intense choreography, with lots of alternation of movements to accelerate the burning of calories. Practicing 1 hour of dancing helps to burn about 500 to 800 calories.
Learn about the he alth benefits of zumba.
Doing spinning exercises or pedaling on a stationary bike, in addition to burning a lot of calories and helping with weight loss, strengthens and tones the butt and legs. It's easy and practical to do, and can be adapted to each person's resistance, being very good for people who are beginners in the practice of physical exercises.
Training Tip: Alternate your pedaling speed and intensity every minute so you don't get repetitive and speed up your energy expenditure. Cycling can burn about 500 calories in 1 hour.
Tips for Beginners
These exercises can not only be practiced at home, but also on the street, when there is time and energy.However, it is important to remember that an evaluation must be carried out with the general practitioner or cardiologist, so that the physical conditions necessary to start the practice of physical activities safely are evaluated.
In addition, staying well hydrated during activities and throughout the day is essential to improve performance. In these exercises, the greater the intensity, duration and frequency of the activities, the greater the fat burning and resistance gain, but you should never overexert yourself to the point of feeling a lot of pain, shortness of breath or dizziness..