Many aerobic exercises can be practiced at home, such as jumping into the bed, climbing and downing stairs, or dancing in front of the TV, for example, and are great for increasing physical endurance and burning calories, as they stimulate circulation, lungs and heart function..heart, in addition to working many muscle groups.
Thus, this type of exercise can be a great way to burn localized fat and lose weight, if practiced for at least 30 to 60 minutes, 3 times a week and accompanied by a balanced and balanced diet.
The main aerobic exercises that can be performed at home are
Jumps and coordinated walking are a great way to burn calories, as well as being convenient and fun, but it’s important to keep posture straight, look forward and contract your abdomen.Over time, it is possible to vary the exercises and create different exercises.ways to jump, such as jumping on one leg, turning the rope several times, or jumping while walking.
It is important to wear suitable footwear when jumping the rope, in addition to training on a flat surface to reduce the impact on the knees. To adjust the rope, walk in the middle and lift the ends with the wrists, along the body, which should reach the height below the shoulders.Although it is a very practical physical activity, it is not recommended for people with knee or shoulder problems.
Training Tip: Alternate intense activity and rest to speed up calorie burning, skip 1 minute and rest 1 minute until you reach the desired exercise time.It is possible to burn about 650 calories in 1 hour of exercise.
Jumping is a fun way to burn calories, requiring a trampoline and a selection of favorite songs to set the pace for your moves. In this activity it is possible to perform several exercises with combinations of choreographies and jumps, in addition to improving the balance and control of the body, but for this it is important to keep the spine straight and be careful to enter the elastic area.
Training tip: alternate exercises every minute, such as running with your knees up, jumping with your legs open and closed, alternating one leg in front of the other (such as moving the scissors), and crouching over the machine.
With this exercise you can spend between 600 and 800 calories, depending on the intensity of the exercise.Learn more about the benefits of jumping.
The up or down of stairs can be practiced at any time, being a great way to gain physical endurance, in addition to tone thighs and buttocks.This activity can reach a high intensity to burn calories, but people who suffer from wear and tear of the knee joints should avoid it.
Training tip: Divide the workout into 3 parts of 10 minutes, with rest or other activity between them, to avoid overloading the joints.More than 30 minutes of this activity, it is possible to spend 500 calories.
Walking and running are very effective exercises to lose weight and improve fitness, for this it is important that the heart rate is accelerated, so that you can always talk and do not feel bad, to know that the body is exercising with the right intensity.
Training tip: Alternate the intensity of the exercise, with 5 minutes of walking and 2 minutes of running, or 1 minute of intense running and 1 hike, for example.
Walking uses about 400 to 500 calories, while running uses about 500 and 900 calories, depending on the intensity of the exercise.Check out weekly walking and running workouts for weight loss.
Performing a sequence of rapid movements works many muscles in the body and accelerates weight loss. Exercises like jumping jacks, rock climbing, burpees, and running in place with the knees raised or with the heel on the glutes, for example, can be alternated so as not to be repetitive.
Training Tip: Perform movement circuits, 5 to 8 minutes, with a 30-second to 1-minute break between them.These exercises, practiced for about 1 hour, burn between 400 and 500 calories.
Dancing to your favorite songs, following the choreography of a smartphone app or a zumba DVD, for example, are great ways to practice physical activity, improve balance and improve reasoning, as well as being very enjoyable.
Training tip: Do a rhythmic and intense choreography, with many alternate movements to speed up the burning of calories.Practicing 1 hour of dancing can burn between 500 and 800 calories.
Discover the health benefits of zumba
Doing rotation exercises or pedaling on an exercise bike, as well as burning many calories and helping you lose weight, strengthens and tones your buttocks and legs.It is easy and comfortable to do, and can be adapted to the resistance of each person.being very good for people who are beginners in practicing physical exercises.
Training tip: toggles the speed and intensity of the pedaling every minute to avoid repetitions and accelerate energy expenditure.Cycling can burn about 500 calories in 1 hour.
See the caloric expenditure of other aerobic activities
These exercises can be practiced not only at home, but also on the street, when there is time and availability, however, it is important to remember that an assessment must be made with the family doctor or cardiologist, so that the physical conditions necessary to evaluate the start of physical activities safely.
In addition, staying well hydrated during activities and throughout the day is essential to improve performance, in these exercises the greater the intensity, duration and frequency of activities, the greater the fat burning and endurance gain, but never try too much, point of feeling a lot of pain, shortness of breath or dizziness..
Discover other precautions for those who want to exercise at home.