Aerobic exercise: the activity that burns calories and ensures health

Do you want to lose weight and gain a lot of energy and health? Bet on aerobic exercises! As the term implies, the fuel for this activity is air. They are excellent for losing weight, increasing physical resistance and working many muscle groups.

Physical educator Rodrigo Fabbi explains that aerobic exercise is a long-term, continuous, low- and moderate-intensity exercise that requires a lot of muscles in a rhythmic way. “Therefore, they use oxygen in the process of generating energy in the muscles, and also to burn fat and glucose, which produce adenosine triphosphate – ATP, which is an essential molecule for life”, he emphasizes.

9 benefits of aerobic exercise

Like any physical exercise, aerobic exercise has numerous health benefits in general.

1. Lowers blood pressure
2. Improves blood circulation
3. Increases the energy reserve in the muscles, which provides increased resistance
4. Tones the musculature
5. Strengthens the muscles involved in breathing
6. Improves the immune system
7. improves self-esteem
8. Fights depression and improves mood
9. Prevents stroke, diabetes, hypertension and obesity

8 best aerobic exercises to lose weight

That cardio is excellent is already clear, but did you know that they are the best for anyone looking to burn calories?

This type of exercise is the best for weight loss, according to Fabbi. After a certain time, the body starts to use lipids as the main source of energy, so that carbohydrate stores are preserved. “But both aerobic and anaerobic exercises speed up metabolism, so both help with weight loss.” Check out the best weight loss exercises:

1. Jump rope

Jumping rope is great for burning calories. It is important to maintain an upright posture, look straight ahead and contract your abs.

2. Jump on the trampoline

With the trampoline and a selection of music, you can pace the movements. You can run with your knees elevated, jump or do squats, for example.

3. Going up and down stairs

An activity that can be done in many moments of our day, it tones the thighs and buttocks and is great for gaining physical resistance.

4. dance

It should be a choreographed and intense dance, like zumba, for example. In addition to burning calories, it’s fun and improves balance and thinking.

5. pedal

On a bike or spinning, pedaling is excellent for toning your butt and legs.

6. Functional training

Functional training works a large number of muscles in the body, which accelerates weight loss.

7. Fights

Fights like capoeira, boxing or muay thai, for example, are also great to lose weight because they work different muscles.

8. Walk or run

Walking or jogging improves fitness and weight loss, but it should be done quickly.

Best aerobic exercises to do at the gym

In the gym, although many people prioritize weight training, aerobic training can also be performed.

Among the advantages of performing indoor exercises, Fabbi mentions the ambient temperature, which can be controlled without the interference of bad weather.

• Dance classes: there are several types of aerobic dance that are taught in gyms, such as zumba, hip hop, belly dance and others.
• Spinning: one of the most complete activities, as it works a lot of muscles. In a spinning class, you will use the stationary bike and will be guided to pedal at different speeds, positions and with different loads, alternately.
• Treadmill: when running on the treadmill, at the gym, you have the advantage of controlling the speed and load used.

Best aerobic exercises to do outdoors

Aerobic exercises have the advantage that they can be performed outdoors, on the street, on the beach or in parks, for example. In addition to all the benefits of the practice, you can still enjoy the scenery, relieve stress and improve your mood.

Fabbi recalls, however, that outdoors, the individual is hostage to the weather, such as cold and rain, which end up disrupting the training routine. The intense heat also requires care, such as the use of sunscreen, light clothing and hydration. Here are some suggestions for exercises you can do outdoors:

• walk and run
• Go up and down stairs
• pedal

Many cities also have fitness equipment in parks and squares. A practical way to exercise.

Difference between aerobic and anaerobic exercise

Aerobic and anaerobic exercises are different and have different purposes. But do you know what the difference is?

“In the case of aerobic exercises, as the term itself says, the fuel is air. Aerobic exercise is long-term, continuous, low- and moderate-intensity exercise,” explains Fabbi.

In the case of anaerobic exercises, there is no priority use of oxygen as a source of energy. “These exercises are short-duration, high-intensity activities, and many are targeted only to a few muscle groups, as in the case of weight training, 100m events, jumping, volleyball slashes, punching and kicking movements in a fight, that is, quick movements that last a few seconds.”.

However, regardless of which modality you choose to exercise, it is very important that you have the follow-up and guidance of a physical education professional.

Fabbi also warns about the practice of following tutorials and training videos from the internet: “I ask a simple question: are you a qualified professional? Remember that illegal exercise of the profession is a crime. Crime against your own health and with your life. If prescribing exercise is individual, how can I apply the same training to different individuals, regardless of individual health, gender, age, or chronic illness?”

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.