Lose weight 100% with aerobic exercises at home

Aerobic exercise is one of the physical activities that bring many benefits to both health and physique. The subject is quite easy to do at the gym or at home.

What is aerobic exercise?

Aerobic is also known as aerobics or gymnastics. Aerobic exercise involves activities that increase heart rate and breathing rate by coordinating a variety of movements to music. In addition, other activities such as brisk walking, swimming, endurance running or cycling are also included in aerobics.

6 effects of aerobic exercise

Aerobic exercise not only improves fitness, it also provides physical and emotional benefits. Here are the effects of aerobic exercise on the body:

1. Supports weight loss

In one study, scientists asked overweight people to stay on the same diet but participate in aerobic exercise sessions five times a week for 10 months.

The results showed that they lost a significant amount of weight, from 4.3% to 5.7% of their baseline weight in both men and women. Also, when doing aerobic exercise, you will breathe faster and deeper. This helps you get the most out of the oxygen in your blood. Thus, the body increases its ability to burn fat.

2. Improves Heart Health

The American Heart Association and most doctors encourage people who have or are at risk for heart disease to get regular aerobic exercise. This exercise helps strengthen your heart, improving the process of pumping blood around the body.

In addition, regular aerobic exercise can also help lower blood pressure, open arteries and reduce bad cholesterol levels. You only need to practice for about 40 minutes, 3-4 times per week.

3. Relieve Asthma Symptoms

Aerobic can help people with asthma reduce the frequency and severity of symptoms. However, patients should still consult with their doctor before starting to know the appropriate intensity of exercise.

4. Aerobic exercise improves sleep quality

If you have trouble sleeping, try aerobic exercise. A study of people with chronic sleep problems found that a regular aerobic exercise program is one of the most effective ways to treat insomnia.

The group of study participants reported that their sleep quality was better after performing aerobic exercises.

However, exercising too close to bedtime can make it harder to fall asleep. You should complete the exercise at least two hours before going to bed so as not to be counterproductive.

5. Strengthens the Immune System

Regular aerobic exercise also helps increase certain immunoglobulin antibodies in the blood. Furthermore, increasing your breathing rate during aerobic exercise can help clear some bacteria from your lungs and respiratory tract, thereby reducing your chances of catching a cold, runny nose, or other illnesses.

6. Aerobic exercise to improve brain function

Does the brain start to lose tissue after you turn 30? Scientists have found that aerobic exercise has the ability to slow this loss and improve brain performance.

To test this theory, 55 older adults submitted magnetic resonance imaging (MRI) scans of their brains. The results showed that participants who were fit and exercised had stronger brain tissue. This proves that aerobic exercise is not only beneficial for the body but also good for the brain.

Suggest aerobic exercise

You are easy to find aerobics classes at the gym, you will feel happy and excited when there are instructors and many other members participating. However, if you do not have the conditions and time, you can completely perform aerobic exercises at home with a few suggestions below:

1. Twisting exercise

This movement is simple but has the ability to strengthen the spine. Moreover, when moving with a fast rhythm, this exercise will have a strong impact on the abdomen, helping to reduce waist fat effectively.

You need:

• Stand with feet shoulder-width apart, arms extended and raised, twisting 45 degrees to the left
• Left leg raised, 2 hands down
• Then, lower your legs, then bring your hands up and repeat the same on the right leg. Twist each side 5 times and repeat the movement.

2. Hip shake exercise

Performing fast, strong hip-shake movements continuously to the music not only helps the waist area to be slimmer, but also helps to improve and firm the 3rd round.

You need:

• Feet shoulder width apart, toes pointed forward
• Hands on hips, shake hips and buttocks to the left and right respectively, do 2 times, 8 reps each time.

3. Jumping exercise

This aerobic exercise will help the muscle groups be stretched so that the thighs and buttocks are firmer.

You need:

• Feet shoulder width apart, stand up straight
• Lower your buttocks and knees so that your thighs are parallel to the ground, place your weight on your heels, and then bounce up. When jumping, swing your arms back and use your whole body to jump up. Perform about 20-40 beats for 5-7 minutes.

Selection of aerobic exercise music

One of the indispensable parts of this subject is aerobic exercise music. You should choose songs that you love that have a vibrant, rhythmic, joyful rhythm or are remixed to increase the efficiency and spirit of the practice session. If you do not know which music to choose, you can refer to the list below to make the session more fun and energetic:

• La Bomba – Eddy Wata
• Flute Remix – Barcode Brothers
• Anything For You – Short Dance Edit – Jeremy Kalls
• In The Club – Dutch Radio Edit – Syskey
• I Love My People – Eddy Wata
• I Leave The World Today – Baracuda
• I’m In Love (The Whistle Song) – Fabrizio Faniello
• Upside Down (Kevin Dee Remix)

In addition, when doing aerobic exercise you need to keep a few notes in mind:

• Drink water 30-60 minutes before exercise so that the body is not dehydrated. Limit water intake during exercise.
• Have a snack 1-2 hours before exercise to have enough energy for the body
• Wear comfortable, sweat-wicking clothes
• Choose a place to practice with fresh, clean air. Do not practice where there is high wind or too cold.
• Before exercising, you should warm up carefully and warm up your body for 5-10 minutes.
• Do not shower immediately after exercise.

With the great benefits of aerobic exercise, what are you waiting for without doing it right away? For optimal results, try to practice regularly.