Aerobic Exercise Workouts
The following article deals with information about different forms of aerobic exercises. The importance of these workouts is also explained in the paragraphs below.
Aerobic Exercise Workouts and Routines
The aerobic exercise workouts have many benefits viz., body fat burning, cardiovascular exercise, flexibility and many more. The free aerobic exercise workouts mentioned below would prove to be helpful.
Walking
It is one of the simplest forms of aerobic exercise. The distance/duration of walking should be increased gradually. If the intensity of exercise needs to be increased, one should resort to jogging/running. Those people with joint problems should avoid running or jogging. Obese people can also face similar problems; thus, walking exercise should be preferred.
Nordic walking is another form of walking exercise which is performed with the help of ski poles. In Nordic walking exercise, 90% of the body's muscles are worked out. Normal walking on the other hand, makes use of only 70% of body muscles. Energy consumption of body increases by 46% with the use of ski poles during walking exercise.
Cycling
Cycling can be performed both indoors and outdoors as well. Stationary bikes can be used for indoor aerobic exercises. Recumbent bikes can be used by people with back problems.
Swimming
It is one of the best aerobic workouts that gives fair amount of exercise to the body. The heart rate increases considerably while swimming; this is because the body is not used to water movements in day-to-day life. An extra effort is therefore, required for swimming, than in the regular exercises we perform.
Water Aerobic
Different water aerobic exercise workouts can be incorporated in our daily routine for burning calories, to increase flexibility and build strength. Walking and water jogging are important aerobic exercises in this category. A 30 minutes water aerobic routine can burn around 300 calories. These exercises are very helpful from the point of improving cardio-respiratory fitness of the body. Walking and jogging underwater is also useful in strengthening the hip and leg muscles.
Athletic Training
This kind of training consists of a variety of exercises which work out the different body parts. Various exercises included in the category of athletic training include jumping rope, squat jumps, high knees, squat thrusts, jump lunges, football runs, jumping jacks, etc.
Cardio-aerobic Exercises
To perform cardio-aerobic exercises, one can use different types of cardio equipment like treadmills, stepping machines, elliptical trainers, etc. The exercises mentioned above can be performed daily for 20 minutes or 45 minutes on alternate days. The time limit of 20 minutes has some thought behind it; the endorphin and cardiovascular benefits experienced by the body require at least 20 minutes of workout.
Step Aerobics
In this form of aerobic exercise, an elevated platform/step is provided for working out. Height of these steps can be changed as the need arises. Step aerobics workouts include different moves such as the 'basic step' and many other. Here are the moves which form step aerobics exercises: Corner key, T-Step, Repeater knee, Lunges, Over-the-Top, L-Step, Straddle Down, V-Step, I-Step, Split Step.
Plan for Aerobic Exercise Workouts
The aerobic exercise plans or routines incorporate three phases i.e. warming-up, comprehensive and the cooling phase. The warming-up phase is necessary for loosening muscles and stretching. This phase lasts for about 20 minutes. It prepares the muscles for taking the stress and pressure during the comprehensive phase. The comprehensive phase should include different types of aerobic exercises mentioned in the paragraphs. These exercises continue for 30 minutes. The workout routine ends with cooling exercises that are performed for 20 minutes.
The different aerobic exercises enlisted in the article above should provide information regarding working out the body.
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