Should You Do Aerobics if You're Skinny?

While it's true that aerobic exercise helps some people get slimmer, there's no size requirement for this activity. Cardio benefits everyone and can help you enjoy a healthier, happier life. If you're concerned about weight loss, a few simple dietary changes can help. It's even possible to gain body mass while maintaining a regular cardio schedule -- so no matter what your weight goals are, don't ignore this important exercise.

  1. Aerobic Benefits

    • Aerobic exercise is any activity that elevates your heart and breathing rates for at least 10 minutes at a time; fast walking, swimming or using cardio equipment such as elliptical machines all provide an aerobic workout. The activity rushes oxygen to your muscles and organs while helping to remove waste such as carbon dioxide. Over time, your heart and lungs will grow stronger, and blood flow will improve. MayoClinic.com reports that aerobic exercise can reduce blood pressure and plaque buildup in the arteries, help control blood sugar and help your immune system fight illness. The exercise also releases endorphins in your brain, putting you in a better mood.

    Aerobics and Weight

    • Your diet and metabolism -- not exercise -- primarily determine how skinny you are. However, if you perform aerobics without making any dietary changes, you will gradually lose weight. You need to burn about 3,500 more calories than you consume to lose 1 pound; if a 160-pound person takes a 1-hour low-impact aerobics class, he'll burn about 365 calories. Therefore, you'd probably lose a pound after about 10 hours of this activity. With high-impact aerobics, the same person burns 533 calories per hour and would lose weight even faster.

    Preventing Weight Loss

    • There are two ways to maintain, or even increase, your weight while maintaining an aerobic routine: eat more calories and build muscle. To up your calorie consumption, sip on smoothies or snack on low-fat cheese and whole-grain crackers between meals. Also add healthy, high-calorie extras to dishes: For example, add avocado slices to sandwiches and top salads with chopped walnuts. To build muscle, add weight-training activities such as lifting weights or performing body weight exercises such as squats, pushups and crunches to your routine two or three times per week. Muscle is denser than fat, so you may gain weight even if your body becomes leaner.

    Aerobic Exercise Guidelines

    • The same cardio exercise guidelines apply to people of all shapes and sizes. To reap aerobic exercise rewards, get 150 to 300 minutes of moderate cardio, such as walking at a pace of 3 to 4.5 miles per hour or biking at a pace of 5 to 9 miles per hour, per week. Alternatively, get 75 to 150 minutes per week of vigorous aerobic exercise such as race-walking at a pace of 5 miles per hour or faster, running or biking at a pace of 10 miles per hour or faster. Warm up with light to moderate cardio before vigorous sessions, and see a doctor if you don't currently exercise, are severely underweight or have any other health concerns.