Many aerobic exercises can be done at home, such as jumping rope, climbing and descending stairs or dancing in front of the TV, for example, and are excellent for increasing physical stamina and burning calories as they stimulate circulation, lung function and heart, in addition to working many muscle groups.
So this type of exercise can be a great way to burn localized fat and lose weight if it is practiced for at least 30 to 60 minutes, 3 times a week, and if it is done the right way.
The main aerobic exercises that can be performed at home are:
1. Jump rope
Making jumps and movements coordinated with the rope is a great way to burn calories, as well as being practical and fun, but it’s important to keep your posture upright, look forward, and contract your abdomen. Over time, it is possible to vary the exercises and create different jumping forms, such as jumping from one leg, turning the rope more than once or jumping on foot.
When jumping rope, you should preferably wear sneakers to lessen the impact of the floor but should be avoided by those who have problems with their knees or shoulders. To regulate the rope, you should step on your middle and lift the tips with the wrists, along the body, that should reach the height below the shoulders.
- Workout Tip : Switch intense activity with rest to speed up the calorie burning, jumping 1 minute and resting 1 minute until you reach the desired exercise time.
It is possible to burn about 650 calories in 1 hour of exercise.
Practicing jump is a fun way to burn calories, requiring a trampoline and a selection of favorite songs to rhythme the movements. In this activity, it is possible to do several aerobic 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 erect and pay attention to step inside the elastic area.
- Workout tip : alternate exercises every minute, such as running with high knees, open and closed leg jumps, toggling one leg in front of the other (like the movement of the scissors) and squats on top of the device.
With this exercise, one can spend between 600 and 800 calories, depending on the intensity of the exercise.
3. Up and down stairs
Climbing or descending stairs can be practiced at any time, being a great way to gain physical stamina, as well as toning your thighs and buttocks. This activity can reach a high intensity for burning calories but, people who have pain due to knee joint wear should avoid it.
- Workout Tip : Break the workout into 3 10-minute parts, with rest or other activity between them, to avoid overloading the joints.
Over 30 minutes of this activity, you can spend 500 calories.
4. Walk or run on the treadmill
Walking and jogging are very effective aerobic exercises for weight loss and for improving physical fitness. For this, it is important that your heart beats so that you can still speak and not feel bad, to know that your body is exercising at a correct intensity.
- Workout tip : alternate exercise intensity with 5 minutes of walking and 2 minutes of running, or 1 minute of intense running and 1 minute of walking, for example.
The walk spends about 400 to 500 calories, while the running spends around 500 and 900 calories, depending on the intensity of the exercise.
5. Repetition of movements
Performing a fast-moving sequence makes working a large amount of body muscles, and speeds up weight loss. Exercises such as jumping jacks, climbing, burpees and running in place with raised knees or with the heel on the butt, for example, can be alternated, so as not to become repetitive.
- Workout tip : Make circuits of movements, for 5 to 8 minutes, with rest of 30 seconds to 1 minute between them.
These exercises, practiced for about 1 h, burn around 400 to 500 calories.
Dancing to the sounds of favorite music, following the choreography of an application on your smartphone or a zumba DVD, for example, are great ways to practice physical activity, improve balance and improve thinking, as well as being very enjoyable.
- Training Tip : Do intense and rhythmic choreographies, with lots of alternating movements, to accelerate the burning of calories.
Practicing 1 hour of dancing helps burn about 500 to 800 calories.
Doing spinning or cycling exercises on a stationary bike, besides burning many calories and helping with weight loss, strengthens and tones the buttocks and legs. It is easy and practical to do, and can be adapted to the endurance of each person, being very good for people who are beginners in the practice of physical exercises.
- Workout tip : alternate the speed and intensity of the pedals, every minute, so as not to be repetitive and to accelerate the energy expenditure.
Pedaling can spend about 500 calories in 1 hour.
Tips for beginners
These exercises can not only be practiced at home, but also on the street, when there is provision and time. However, it is important to remember that an evaluation should be made with the general practitioner or the cardiologist so that the physical conditions necessary for the beginning of the physical activity with safety are evaluated.
In addition, staying well hydrated during activities and throughout the day is critical to improving performance. In these aerobic exercises, the greater the intensity, duration and frequency of the activities, the greater the fat burning and resistance gain, but you should never push yourself beyond the count to the point of feeling a lot of pain, shortness of breath or dizziness .