Trying to lose weight? I know, most of us are and while it may be difficult to reach our weight loss goals. There are some exercises that help us to reach our weight loss goal in good time. Aerobics is one way of reaching your goal weight quickly. Now you must be wondering what is aerobic exercises. It is a kind of exercise that will help you sweat. Your heart starts beating faster and you experience a quickened pace of breath. There are several benefits of aerobics exercises, it improves your cardiovascular health and helps reach oxygen to different parts of the body. Aerobic exercises employ large muscle groups that lead to weight loss. Aerobic means your body’s ability to use oxygen and caters to the energy requirement, especially during high activity levels, such as exercising. Aerobic exercises give you quick results keeping your heartbeat high. They are pretty easy to follow and apply and what’s more, you can do without equipment. This kind of exercises has several benefits such as it increases energy, boosts blood circulation, reduces body fat, initiates weight loss, minimizes tension and anxiety, helps prevent type 2 diabetes, improves endurance levels and helps in building a strong and fit body. These days you are really short on time and don’t have enough time, then aerobics is just what you need. And since you do not need any fancy equipment it hardly creates a dent in your pocket. Regular aerobic exercise helps you stay slim and svelte. It also helps keep the fat off for good. The best aerobic exercise at home, not only benefits your physical health but also helps keep stress at bay. This is mainly because when you exercise happy hormones takes over your entire body. Your body releases happy hormones which improves your mood. Your energy goes through a drastic makeover and you literally start glowing. But yes, you cannot outrun a bad diet, so you need to eat right and do aerobic exercise at home in tandem. List of Aerobics Workouts at Home for Weight Loss Try these different types of aerobic exercise at home to lose weight and stay svelte for good! 1) Stair Training This exercise works on a number of muscles such as glutes, quads, calves, and hamstrings. This is how you do it Go up and down the stairs fast for 10-15 minutes. This will act as a warm-up exercise.
2) Skipping A perfect aerobic exercise routine that works on a number of muscle groups such as shoulders, glutes, calves, and quads. This is how you do it Stand straight with your feet shoulder-width apart. Hold the handles of your jump rope with both hands. Swing the rope above your head. Keep hopping over the rope as it nears your feet. Repeat the move.
3) Squat Jumps Squat jumps are a killer move that works on your glutes, quads and hip flexors. This is how you do it Stand straight with your feet shoulder-width apart. Try to sit, imagining you are sitting on an invisible chair. As soon as you go low jump explosively in the air. As you land on your feet, squat low once again completing one rep. Do at least 10-15 reps and remember you are not to take much rest between sets, just 30-60 rests between sets. Maintain a steady pace throughout the time you perform the exercise. 4) Jumping Jacks This is one of the best aerobic exercises at home with immense cardiovascular benefits. It works your glutes, calves, deltoids, and Lats. This is how you do it Stand with your feet hip distance apart and hands by your side. Now jump and put your feet apart by raising your both arms above your head continuously. Jump back to the starting position and repeat.
5) Burpees Burpees are a full body workout that works for multiple muscle groups. It works your delts, quads, chest, triceps, and hamstring. This is how you do it Stand upright with both your hands on the side. Squat down and plant your palms on the ground. Kick back your legs while extending your arms. Now you will be in a high plank position. Then return back to the squat position. Jump back to the previous position to complete the position,
I train in Muay Thai kickboxing, so on those days we all go for a run, then do sets of warm ups which are: -10 chain breakers -10 over & unders -10 twists --Repeat set 3 times. -10 push ups -10 sit ups -10 crunches -10 leg ups -10 killers --Repeat set 3 times. -10 leg kicks -10 knee kicks -10 knee twists -10 knee circles --Repeat set 3 times WITH WEIGHTS -10 squats -10 calf raises --Repeat 3 times.
I have Muay Thai 2 times a week (sometimes 3 if I have an evening off work) and on the other days I go to the gym for about an hour and a half, Warm up- 5km run -bicep curls 10kg weights -lifts 30kg weights -bench press 45-55kg -cycling -boxing training
- And yeah.. if the gym's not open I just go for a run. I've been training to run a marathon for a while but cannot seem to break past the 15km run stage. When I can run 20 easily I'll be happy and might start serious training for it.
I've currently made the transition from Bodybuilding to Olympic Weightlifting so my current routine is:
Wk. 1 Day 1 - Snatch Variations/Shoulders Snatch 5x5x60% Snatch Pull 5x5x60% Front Squat 3x5x60% Military Press 2x8-10x60%
Wk. 1 Day 2 Clean & Jerk Variations/Hamstrings Clean & Jerk 5x5x2x60% Clean Pull 5x5x60% Back Squat 3x5x60% RDL 2x8-10x60%
Wk. 1 Day 3 - Competition Lifts (Work up to new single) Snatch 5x1 Clean & Jerk 5x1 Back Squat 3x5 Bench Press 2x8-10
Wk. 1 Day 4 - Stretches/Cardio/Assistance/Technique Self Myofascial Release 20 min. (stretching ligaments/tendons) Cardio 20 min. Snatch/C&J technique work if needed
I try to just keep the fourth day as an open day to work on anything I feel needs work. Currently working on the hip bump for my Snatch because the bar doesn't go high enough to squat under. Stretches are super important because your hips and ankles and knees are always working so keeping them from cramping up is key to lifting explosively.
I'm not looking to compete or anything just yet, want to get at least a year of experience under my belt before I make the commitment. Prior to my transition I was doing a 4-day Bodybuilding split which was about 3-4 exercises per muscle group for 4-5 sets of 6-12 reps.
Warm up (5 min.), then fast walk (15 min.), then up and down bleacher seats (20 minutes), then sit ups (10 minutes), and last a warm down (5 min.)
I love to do dumbbell lifting, bench press lifting, running, practicing martial arts.
10 min running, 5 min push up n crunches and after sum rest go for swimming