Aerobics at home – 4 easy ways to do weight loss exercises at home
Aerobic exercises are not too difficult or strenuous, and in many cases they do not require investing in expensive sports equipment. At the same time they can bring us many benefits, with regular weight loss at the top of the list! Find out how the easiest (and cheapest) aerobic exercises at home.
Aerobics – what exactly is it?
The term “aerobics” refers to many types of exercise. Aerobic training is basically any workout during which we exercise at a medium intensity, and our pulse is kept at about 70 percent of the maximum heart rate. Aerobic exercises are also called aerobic because during their performance our muscles are constantly supplied with large amounts of oxygen (which translates into effective fat burning). Their opposite are anaerobic (anaerobic) exercises, such as strength or interval training, during which we train with high intensity, which gives the effect of very fast blood flow and oxygen deficits in the muscles.
Aerobic training is definitely the most universal form of exercise, for young and old, slim and obese, beginners and advanced – practically for everyone. Its main advantage is the excellent results in the reduction of unnecessary body fat, of course provided that it is performed often and for long enough (that is, several times a week for at least 40 minutes).
Important advantages of aerobic training are also: the general improvement of physical condition and resistance of the body, lower risk of injury and overtraining than in the case of strength training and interval training, and a large variety of training forms, ranging from aerobics and jogging, through cycling, to swimming.
Four cheap ways to do aerobic exercise at home
If you want to start aerobic exercise at home, but you’re not going to spend a lot of money on sports equipment, try any of the following options:
1. skipping rope
This is probably the cheapest way to do aerobic training at home, but it also gives very good slimming results. The benefits of exercising with this simple piece of equipment will be quickly noticed on the scale. Jumping on a skipping rope for about half an hour can burn 300-400 kcal. This is already a lot, but if you add to it a few minutes training on a mat or with dumbbells, training effects will be even better. If you want to systematically burn fat, use skipping exercises a few times a week.
Set 2: Dumbbells plus gym ball
Providing yourself with two dumbbells and a gym ball you will perform effective aerobic training at home. Ideally, it should combine several or more different exercises with dumbbells performed in a vigorous manner, the appropriate number of times. Such training will promote the reduction of body fat and slim your figure, and at the same time it will strengthen your muscles. Note: if your goal is to lose excess weight, remember to exercise with dumbbells and ball 4-5 times per week, 40 minutes or longer each time.
3. twister rotary
Twister is a simple, small and inexpensive training device that is perfect for home training. It strengthens your thighs and abdominal muscles, helps to get rid of stubborn “sides” and slim your waist, and thanks to the included ropes, you can also exercise your upper muscles with it. If you want to get rid of excess weight, it is best to combine the twister training with other exercises, for example in the following configuration: 20 minutes on the twister and 20 minutes exercising with dumbbells or half an hour on the twister and 15 minutes skipping, etc.
Dynamic exercise to the rhythm of music is one of the most effective ways to get rid of excess weight. All the more so if our system includes step exercises. It is a small size platform which can be used to perform many variants of exercises based on the movement of ascending and descending. Since we burn a lot of calories during vigorous exercise on the step, systematic (approx. 45-minute) training with this device will surely bring you satisfactory results.
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