Valuable Exercise at home and gym
Valuable Exercise at home and gym

During the pandemic of COVID-19, we can’t go to the gym. So, we are here to bring such easy and valuable exercise at home. This exercise is known as Aerobic exercise. These are those exercises which help in our daily routine activity. It will improve our health system and mind control system.

What is Aerobic Exercise?

“Aerobic” means “in the presence of oxygen”. 

Aerobic exercise is also known as “cardio exercise that helps to pump oxygenated blood by the heart to deliver the oxygen for working muscles. 

Aerobic exercise can also become anaerobic exercise if it is performed at a high level of intensity.

Aerobic exercise not only improves fitness but also has physical and emotional health benefits. 

We should plan aerobic exercise simply, practically, and realistic. Specific equipment such as cardio machines may be useful but it is not necessary that it is useful in every successful aerobic exercise.

Examples of aerobic exercise include Cardio exercise, spinning, running, walking, swimming, hiking, aerobic classes, kickboxing, dancing, etc.

Benefits of Aerobic Exercise

Aerobic exercise has many health benefits, no matter any age. It is useful for every age person.

  1. Keep excess pounds at bay– A combination of aerobic exercise with a healthy diet helps to lose body weight.
  2. Increase your stamina, fitness, and strength– When you are a beginner at the regular aerobic exercise you may feel tired. But over a long time, you will enjoy the exercise and also increase your stamina to work and reduce fatigue.
  3. Ward off viral illness– Aerobic exercise activates your immune system in a better way. This may also help you to be less susceptible to a minor viral illness, such as cold and flu.
  4. Reduced your health risks– By doing regular aerobic exercise, it will reduce the risk of many conditions such as obesity, heart disease, type 2 diabetes, high blood pressure, metabolic syndrome, stroke, and cancer.  Weight-bearing aerobic exercise such as walking will reduce the risk of osteoporosis.
  5. Manage chronic condition– Aerobic exercise may help to reduce blood pressure and control blood sugar, relieve pain and improve function in arthritis. It can also improve the quality of life and fitness in people who have cancer. 
  6. Strengthen your heart– A stronger heart pumps blood more efficiently, which improves blood flow to all parts of the body. Regular aerobic exercise stimulates the heart rate and breathing rate. 
  7. Boost your mood– It may decrease depression, reduce the tension associated with anxiety and promote relaxation. It may increase your sleep hours. 
  8. Stay active and independent – It helps to keep your muscles strong, which can help you to maintain mobility as you get older. It can reduce the risk of falls and injuries in older adults. It helps to improve your quality of life.
  9. Live longer- Research shows that people who participate in regular aerobic exercise live longer than those who do not exercise regularly.

Is Aerobic Exercise Good for you?

  1. Oxygen delivery– Breathing rate increases during aerobic exercise which brings oxygen into your body.
  2. Oxygen consumption– It describes the process of muscles extracting or consuming oxygen from the blood.
  3. Burning fat– A high percentage of fat is burned during aerobic exercise rather than during anaerobic exercise.Oxygen delivery- Breathing rate increases during aerobic exercise which brings oxygen into your body.
  4. Oxygen consumption– It describes the process of muscles extracting or consuming oxygen from the blood.
  5. Burning fat– A high percentage of fat is burned during aerobic exercise rather than during anaerobic exercise.

How do I Calculate the Target Heart Rate?

The heart rate reserve formula

  • 220-Age = Max HR
  • Subtract resting heart rate from Max HR= Heart rate reserve (HPR) 
  • Multiply HPR times percent at which you want to train 
  • Add back resting heart rate
  • Assuming a 27 year old person has resting heart rate of 70 beats per minute and 70% training range: 

220-27 = 193

193-70 = 123

123 X 70% = 86

86 + 70 = 156

So this 27-year-old person will try to maintain a heart rate of 156 beats per minute while doing aerobic exercise.

Classification of aerobic exercise

There are 2 types of aerobic exercise-

  1. Moderate-intensity aerobic exercise   
  2. High-intensity aerobic exercise

Types of Aerobic Exercise:

  1. Continuous training
  2. Interval training
  3. Circuit training
  4. Circuit interval training

At home Aerobic exercise

Cardiovascular exercises can also be done at home. There are so many exercises which you can perform with little equipment. Always warm-up for 5 to 10 minutes prior to any exercise.

1. Jump Rope

Equipment: Gym shoes (sneakers), jump rope.

Benefits:  Jump rope helps to develop better body awareness, hand-foot coordination, and agility.

Safety: Your jump rope should be adjusted according to your height. Stand in the middle of the rope and extend the handles of the rope through your arm. If it is too long, cut or tie it to avoid tripping on the rope. It is an indoor and outdoor activity, though you should want to make sure that you have plenty of space.  

Duration and frequency: 15 to 25 minutes, 3 to 5 times a week.

2. Aerobic Strength Circuit

Equipment: Gym shoes (sneakers), study chair or couch for dips.

Benefits: This exercise increases heart rate and cardiovascular health, build up strength, and tones of major muscle groups.

Safety: Focus on each exercise to perform in the correct manner to avoid injury. Keep your heart rate at a moderate level throughout the exercise. During this exercise, you should be able to continue a brief conversation with your trainer and other health practitioners. 

Duration and frequency: 15 to 25 minutes, 3 to 5 times a week.

The aerobic circuit is designed to increase your heart rate. Perform the following strength exercises for 1 minute:

  • Squats
  • Lunges
  • Pushups
  • Dips
  • Torso twist

Then jog or march in place for 1 minute for your active rest. This is your 1 circuit.

3. Running or jogging

Equipment: Running shoes

Benefits: Running is one of the most effective forms of aerobic exercise. It can improve cardiovascular health, burn fat and calories, and lift up your mood. 

Safety: Choose well-lit, populated running routes. 

Duration and frequency: 20 to 30 minutes, 2 to 3 times per week.

4. Walking

Equipment: Gym shoes (sneakers)

Benefits: Walking daily can reduce the risk of heart disease, obesity, diabetes, high blood pressure, and depression.

Safety: Walking in well-lit, and populated areas. Choose shoes that offer good ankle support or reduce the risk of injury. 

Duration and frequency: 150 minutes a week or 30 minutes for 5 days a week.

Aerobic exercise at the gym

Your nearby gym is a great place to get some aerobic exercise. They may have equipment such as treadmills, stationary bikes, and elliptical machines. There may be a swimming pool for you.

Swimming

Equipment: Pool, swimsuit, Google

Benefits: It is a low-impact exercise, so it is good for people who are more prone to or recovering from an injury or living with limited mobility. It can help you to increase your tone of muscles and build strength and endurance.

Safety: If possible avoid alone swimming, choose that swimming pool where the lifeguard is on duty. If you are a beginner then begin by enrolling in swim lessons.

Duration and frequency: 10 to 30 minutes,2 to 5 times a week. Add 5 times to your swim time each week to increase your duration.

Stationary bike

Equipment: Stationary bike

Benefits: This low-impact exercise can help to develop your leg strength. 

Safety: At the gym ask your trainer to help in adjusting the bike seat according to your height. This will help to reduce your risk of injury or falling off the bike. 

Duration and frequency: 35 to 45 minutes, 3 times a week.

Aerobic class workout

If you don’t like exercising on your own, a class can provide a supportive and encouraging environment. Ask the instructor to show proper form if you are new. They can help you to modify the exercise if you are a beginner.

1. Cardio-kickboxing

Equipment: Gym shoes (sneakers)

Benefits: Kickboxing is a high-impact exercise that builds strength and endurance. It may also reduce stress and make you relax.

Safety: Drink plenty of water during class. Take a break if you feel dizzy and dull.

Duration and frequency: 60 minutes,1 to 3 times a week.

2. Zumba

Equipment: Gym shoes (sneakers)

Benefits: Zumba is beneficial for heart health, improves coordination, and tone of your body muscles, and may help to relieve stress.

Safety: Drink lots of water during the class. Take a break if you feel tired or dizzy. You have to wear shoes that provide good support to your ankle if you are prone to ankle injuries.

Duration and frequency: 60 minutes, 1 to 3 times a week.

3. Indoor cycling class

Equipment: Stationary bike, cycling shoes, padded bicycle shorts or pants 

Benefits: It builds up strength and improves muscle tone and cardiovascular endurance.

Safety: If you are new or need a refresher, ask the instructor to help you to set up the stationary bike. Lower your resistance if you get tired or take a break if you feel lightheaded. 

Duration and frequency: 45 to 60 minutes, 1 to 3 times a week.

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