Do rumba, boxing and aerobics to lose weight! Aerobic exercise satisfies your desire to make your muscles firmer and not too strong.

Aerobic exercise does not require fitness equipment, is not restricted by space, and does not require auxiliary tools. You can do it with your bare hands. It is simple, convenient, and efficient and can be done anytime and anywhere. You can even save a lot of exercise expenses. VG Enjoy Sports recommends you various aerobic exercise video tutorials. You can exercise at home to train muscles, burn fat, and consume calories to achieve short-term weight loss goals!

Aerobic Exercise, also known as Cardio

It has a considerable impact on the heart, lungs and circulatory system. It not only exercises cardiopulmonary function, but also helps the cardiovascular system to deliver oxygen to every part of the body more efficiently and quickly. Your breathing and heart rate will increase. Experts suggest that if you want to lose weight, firm your muscles, not look too strong, and develop beautiful slender lines, a combination of aerobic exercise and strength training will be most effective!

What is aerobic exercise?

1. Also known as aerobic training, aerobic exercise, and aerobic exercise.

2. Any exercise that can increase your heart rate can be called aerobic exercise.

3. To put it simply, you will be out of breath when exercising, but you will not be out of breath to the point of being unable to speak, and you can maintain exercise for a period of time.

4. Exercises aimed at improving endurance and enhancing cardiopulmonary function are often also used to increase calorie consumption in order to achieve fat loss.

5. During aerobic exercise, the body consumes oxygen as energy.

6. Aerobic exercise is the simplest way to burn calories, but it must last for more than 20 minutes to achieve the calorie-burning effect.

7. It can improve cardiopulmonary endurance. When the body has sufficient oxygen supply, the large muscles can exercise rhythmically for a long time.

(https://www.youtube.com/watch?v=gC_L9qAHVJ8)

Benefits of Aerobic Exercise

1. Helps relieve stress

2. Improve cardiorespiratory endurance

3. Improve respiratory function

4. Build muscle

5. Burns Fat

6. Burn calories

7. Reduce depression and anxiety

8. Improve sleep quality

9. Increase your focus

10. Maintain the health of the cardiopulmonary and circulatory systems

In addition, regular and continuous aerobic exercise can help you lose weight and reduce your risk of chronic diseases.

Can aerobic exercise really achieve weight loss goals?

The American College of Sports Medicine recommends that each aerobic exercise session should last approximately 20-60 minutes. Whether it is 20-60 minutes of exercise at a time or divided into 3 stages a day (20 minutes each), more than 5 days a week. When doing aerobic exercise, your heart rate must reach 65% to 85% of your maximum heart rate and last for at least 20 minutes to be considered effective aerobic fitness.

Taking a healthy person without cardiovascular disease as an example, the formula for calculating the maximum heart rate is 220 minus one's age.

According to the standards of the American College of Sports Medicine, it is recommended to exercise for more than 30 minutes a day, but this does not mean that you must exercise for more than 30 minutes at a time. It is okay to do it separately.

When is the best time to do aerobic training?

The best time for aerobic training is in the morning or after a heavy training session. Because when you wake up in the morning, your body is in a fat-burning state after a night of consumption. If you do aerobic exercise at this time, it can help your body burn fat and lose weight. As long as you persevere, you can successfully lose weight.

What are the types of aerobic exercise?

1. Jogging

2. Walking

3. Various types of yoga

4. High-intensity interval training (HIIT)

5. Aerobics

6. Aerobic dance

7. Swimming

8. Skipping rope

9. Cardio Boxing

10.ZUMBA

11. Flywheel

12. Bicycle

VG Enjoy Sports recommends you various aerobic exercise video tutorials to help you exercise at home, build muscle, burn fat and consume calories!

What should you do if you don’t have time to go to the gym or can’t go out for a run? There are many aerobic exercises you can do at home.

Mixing aerobic exercise with strength training is the most effective!

*(https://www.youtube.com/watch?v=4PsM0IQ1I68) *

*(https://www.youtube.com/watch?v=tYzFas3QWkU) *

Juan Ruiz López, a Spanish weight training personal trainer, said, "If we have to prioritize weight training or aerobic exercise, I would choose weight training first, but the best exercise menu is to combine the two. If you have time, I suggest you spend more time and energy on weight training."

jogging

Jogging is a popular choice for weight loss, but some people cannot lose weight no matter how they run. This is because the method is wrong. The following is a collection of the most common mistakes in running. Correct them quickly to avoid wasting your effort.

Walking

How fast should you walk? Research from Arizona State University suggests that 100 steps per minute (about the speed at which a person feels late, about 3 miles per hour) is best. You can use a pedometer or time your own one-minute session until you can walk 100 steps while still keeping up. If you get between 135 and 140 steps, that's about 4 mph.

Various Yoga

There are many different branches of yoga that can be categorized as stretching, aerobics, or both. A well-rounded yoga practice can include stretching, strength training, and aerobic exercise in addition to mindfulness, meditation, and breathing exercises.

High-intensity interval training (HIIT)

The so-called high-intensity interval exercise is an intermittent exercise that repeats the cycle of "short-term exercise of a movement, short rest, short-term exercise of a movement, short rest", which quickly increases the heart rate to the fat burning range, consumes a lot of calories in a short time, and achieves the effect of weight loss and fat reduction.

(https://www.youtube.com/watch?v=zr08J6wB53Y)

Aerobics

Supermodel Sanne Vloet shares with everyone a workout that can be done anytime, anywhere, with very little or no equipment required. You don’t have to go to a gym, you can sculpt your entire body at home, outdoors, or anywhere there’s space!

(https://www.youtube.com/watch?v=Gox3fLX2Z1E)

Aerobic dance

Aerobic dance is an aerobic exercise that combines dance and music. It can not only satisfy your desire to burn fat and lose weight, but also create a lively and happy fitness atmosphere that is quite stress-relieving.

(https://www.youtube.com/watch?v=pXO99i7CRrw)

swim

Can swimming really help you lose weight? Experts share: Swimming the right way can help you lose weight faster! To lose weight by swimming, you need to maintain a certain speed and swim for a long time. To swim for a long time, you need to rely on "strong cardiopulmonary endurance" and "correct posture." Chen Shifeng, director of the Traditional Chinese Medicine Clinic, said that you must warm up before going into the water, and then stretch your muscles carefully afterward to prevent some muscles from becoming thicker and harder. In addition, swimming must be continuous and uninterrupted to avoid staying on the shore for too long and catching a cold. Otherwise, the more dampness in the body, the more difficult it will be to lose weight.

Boxing aerobics

Unlike most other sports that can only focus on single or partial training of the body, boxing aerobics is a comprehensive exercise that requires simultaneous participation of the entire body, from head to toe. Moreover, the exercise process not only focuses on the training of the body itself, but also emphasizes the coordination and reaction of all parts of the body. It is a sport that strengthens both the body and the brain. A whole boxing session can significantly help burn body fat calories, improve cardiopulmonary function, strengthen muscle endurance and body explosiveness, train concentration, reaction and body balance, and even release deep mental stress!

(https://www.youtube.com/watch?v=eu35p-MReEw)

ZUMBA

Xiao S is also a Zumba fan. She once shared that Zumba is a sport that combines various dances and cardiopulmonary exercises. It is fun and exciting! Let's take a look at the 7 benefits that Zumba will bring to you.

1. Very interesting. The more you enjoy the process of exercising, the more likely you are to stick with it.

2. Very suitable for weight loss. Zumba is a powerful exercise that can burn 600 to 1,000 calories in just one hour.

3. Sculpt the whole body. When dancing, you may exercise many muscle groups that you don’t usually use, achieving the goal of overall sculpting.

4. Promote heart health. Not only can it increase your heart rate, but it can also help you maintain a good cardiovascular and respiratory system.

5. Relieve stress. Research shows that exercise is very effective in reducing fatigue, improving mobility and concentration, and enhancing overall cognitive function.

6. Improve coordination. When doing Zumba, your arms and legs usually move in different directions, so a lot of coordination is required. Repeated practice can improve coordination.

7. Make you happy. Every time you exercise, endorphins are released, which trigger positive feelings throughout your body.

(https://www.youtube.com/watch?v=jPeVHzqbo-s)

( https://www.youtube.com/watch?v=uX2QCRhFlpo)

(https://www.youtube.com/watch?v=dRH7A BQbNQ&feature=emb title)

(https://www.youtube.com/watch?v=K-RBYJNmzko)

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