Aerobic Weight Loss

Aerobic exercise is an essential part of any weight loss plan. Many companies advertise miracle pills and machines that will help you slim down in no time at all. If this sounds too good to be true, that's because it is. You have to break a sweat if you are serious about improving your fitness level. Make aerobics a part of your weekly routine.

  1. Why Aerobics?

    • Aerobic exercise causes your heart rate to increase and boosts your metabolism. The harder you push yourself, the more calories you will burn. Trigger weight loss by burning more calories than you consume on a daily basis. Your body begins to burn up fat deposits for energy once excess calories are burned. Eliminating 500 extra calories each day can help you lose 1 pound per week.

    Types of Aerobic Activities

    • There are many different aerobic activities to choose from. Jogging and cycling are both good aerobic exercises. Swimming laps at a fast pace also burns a lot of calories. Gyms frequently offer step-dance aerobic classes. You can also use elliptical machines and treadmills in the gym or at home. Playing sports such as soccer and basketball provide some aerobic benefits, although the breaks in play often interrupt the workout. Still, intense sports are an acceptable alternative to standard workouts on occasion when you want a change in routine.

    How Often and How Long?

    • Perform aerobic exercise at least three times a week to start. Increase this to four or five times a week for maximum weight loss results. Each exercise session should last for a minimum of 30 minutes. While this minimum time is important, working out for longer periods of time will not necessarily translate to superior weight loss.

    Workout Intensity

    • Intensity is key for aerobic workouts. A slow jog will not burn off many calories, even if you jog for over an hour. You can burn more calories with high intensity interval aerobics over a shorter period of time. Whatever aerobic exercise you choose, push yourself hard for one to two minutes and then take it slower as you recover over the next two minutes. Repeat this cycle of high and low intensity of the course of your 30-minute workout. Interval aerobics jump-start your metabolism and burn off far more calories than an extended session at an easy pace.

    Additional Tips

    • Aerobics are necessary to lose weight, but there are some other necessary elements that go into a successful weight loss program. Dieting is key. Watch what you eat, and make smart decisions when it comes to nutritional intake. Also include strength training in your regimen. Strength training burns calories and increases lean muscle mass. Lean muscles burn fat more efficiently and help you look your best.