Aerobic exercise is one of the most popular types of physical activity for maintaining fitness while also helping with weight loss.
The movements are performed repeatedly at a relatively fast pace and engage large muscle groups, such as the arms, legs, and hips. Besides being easy to follow, this exercise can also be done at home, even by beginners.
Not only does it make the body more active, but aerobic exercise also helps improve heart and lung function, allowing oxygen to circulate more efficiently throughout the body.
To maximize its benefits, it is important to understand the different types, benefits, and proper techniques. Let’s take a closer look in the following article!
What Is Aerobic Exercise?
Aerobic exercise is a type of cardio workout that can increase your heart rate and breathing rate during exercise.
This activity requires oxygen to be delivered to actively working muscles, causing the heart and lungs to work harder as the body moves. The movements in aerobic exercise are generally repetitive and involve large muscle groups.
This type of workout is also quite diverse, ranging from brisk walking, running, swimming, and cycling to exercise routines performed to music, such as Zumba or aerobic dance classes, which are often more enjoyable when done in a group.
Aerobic exercise can be performed easily at home, in fitness centers, or in open spaces. Since the movements are flexible and enjoyable, this type of exercise is often chosen to help maintain overall health.
Types of Aerobic Exercise Movements
Aerobic exercise can help improve heart function, burn calories, and generate energy, making it effective for maintaining a healthy body weight.
To maximize its benefits, this exercise is recommended to be performed regularly for at least 30 minutes per session.
Before starting any aerobic exercise movements, make sure to warm up for several minutes so your muscles are prepared and the risk of injury is reduced. After that, you can try the following aerobic exercise movements.
Low-Impact Aerobic Exercise
For beginners, low-impact aerobic exercise is recommended because the movements are generally lighter and do not involve activities such as jumping or running.
This workout can be performed for about 30 minutes every day or at least five times a week. Some examples of low-impact aerobic exercises include:
1. Low Impact Jumping Jack
To perform this movement, start by standing upright with your arms at your sides.
Next, move your right foot to the side while raising your right arm overhead. Perform the same movement alternately on the left side and repeat several times.
2. Skaters
The skater movement begins from a standing position, then you move your right foot behind your left foot in a crossing motion while slightly bending your knees.
At the same time, extend your left arm downward and bend your right arm. Perform the movement quickly and alternate to the opposite side.
3. Lateral Shuffle
Begin by standing with your feet shoulder-width apart, then slightly bend your knees and hips while keeping your hands in front of your body.
After that, move your body to the right by stepping with your right foot and pushing off with your left foot. Perform the movement for about 60 seconds, then repeat in the opposite direction.
High-Impact Aerobic Exercise
Once your body becomes accustomed to lighter movements, you can try high-impact aerobic exercise, which has a higher intensity level.
The movements are similar to low-impact aerobics, but the intensity is greater because they involve jumping or running in place. Some examples of high-impact aerobic exercises include:
1. Jumping Jacks
High-impact jumping jacks begin from a standing position with your feet together.
Next, slightly bend your knees and jump while spreading your feet wider than shoulder-width apart and raising both arms overhead. Return to the starting position and repeat the movement for about 30–60 seconds.
2. Jogging in Place
As the name suggests, this movement is performed by jogging in place for 30–60 seconds. To add variety, you can combine it with high knees, butt kicks, or raising your arms overhead while moving.
After completing the main workout, do not forget to cool down for about five minutes.
The movements are similar to a warm-up but are performed at a slower pace and with lower intensity.
Benefits of Aerobic Exercise
Aerobic exercise is a physical activity that can be performed by anyone, regardless of gender or age.
In addition to helping maintain physical fitness, this exercise is also beneficial for heart health, lung function, and the circulatory system. Here are some of the benefits of aerobic exercise that you should know:
1. Helping Control Body Weight
Aerobic exercise movements help burn calories and body fat, making them effective for maintaining a healthy body weight. The higher the intensity and duration of the workout, the more calories are burned.
This exercise also helps boost metabolism, allowing calorie burning to continue even after the workout session has ended. To achieve optimal results, combine it with a healthy and balanced diet.
2. Maintaining Immune Health
Regular moderate-intensity aerobic exercise can also help strengthen the immune system.
This is because aerobic exercise supports immune system function, which plays an important role in keeping the body's defenses working optimally.
3. Helping You Sleep Better
In addition to improving physical fitness, aerobic exercise can also help manage sleep disturbances and improve mood, especially for people with insomnia.
If you plan to exercise at night, try to leave a gap of about two hours before bedtime.
4. Helping Reduce Depression Symptoms
Regular aerobic exercise can also help improve mood and reduce symptoms of depression. In fact, even a single workout session can have a positive effect on your mood.
5. Maintaining Cholesterol and Blood Sugar Levels
Aerobic exercise is a cardio workout that is beneficial for helping maintain healthy cholesterol and blood sugar levels.
This exercise can increase good cholesterol (HDL), lower bad cholesterol (LDL), and help the body regulate insulin, reducing the risk of type 2 diabetes and heart disease.
6. Reducing the Risk of Cancer
Being physically active for 30–60 minutes every day is known to help reduce the risk of colon cancer. Furthermore, aerobic exercise may help reduce fatigue in patients undergoing cancer treatment.
7. Lowering the Risk of Premature Death
People who regularly participate in aerobic exercise tend to have a longer life expectancy and a lower risk of developing serious illnesses, such as heart disease and cancer.
Moreover, this exercise helps maintain balance and the body's ability to stay active with age, reducing the risk of falls and injuries in adults and older adults.
That is an explanation of aerobic exercise, from its different types to its benefits for helping maintain physical fitness.
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