One of the easiest aerobic exercises is walking. It is not the exercise that guarantees rapid weight loss, but it will definitely help you shed weight. No special equipment is needed and it can be done in anywhere. To resemble an aerobic exercise, walking has to be fast, so as to increase the pulse and respiration, but not fast enough to not be comfortable.
Some people choose to walk for 30 minutes during their lunch break or after the work program. Others choose 3 sets of 10 minutes. You can add other exercises during the day. Walking for 10 minutes 3 times a day is equivalent to walking for 30 minutes a day. Aerobic exercises are some of the best exercises to lose weight fast. These activities are increased gradually. You can make sure you increase them by using a pedometer, which will count your steps when you are parking in a place far away to enjoy a little walk, taking the stair instead of getting on the elevator, taking a supermarket tour before shopping.
Other aerobic activities include:
- Aerobics lessons
- Running or jogging
- Cycling
- Skiing
- Swimming
- Daily activities as walking the dog or playing with the children. At least 8-10 minutes with an average intensity
- Water aerobics are indicated particularly for the elderly, the obese or those with joint problems
- Sports like tennis, basketball or football.
To maximize the effects of aerobic exercise start with a brief warm up, such as walking or stationary cycling and then perform a short program of stretching. After this experts recommend:
- Moderate activity for 30 minutes a day, 5 or more days a week
- Intense exercise for 20 minutes a day, minimum 3 times a week
- Intense exercises that require 70% or more of maximum cardiac output
- For children and adolescents physical activity at least 1 hour a day is indicated.
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