Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move.
Aerobic Exercise at Home
Here are aerobic exercises that can be done at home
1. Jump rope
Jumping rope is excellent for improving your cardiorespiratory fitness. Jumping rope is a high impact exercise that stresses the bones in a healthy way to make them stronger.
Continuously Jumping for a period of time requires more blood and oxygen to be pumped to working muscles, which increases your heart rate and respiratory rate to accommodate the increased demand.
Jumping rope is a fun exercise that can help strengthen your bones and muscle, enhance your cardiorespiratory fitness, and improve your coordination and balance.
Running is a popular form of physical activity. Running is the action or movement of propelling yourself forward rapidly on foot. Running (like other types of aerobic exercise) can boost your mood, energy levels, memory, and focus, and improve your cardiovascular health, respiratory function, and bone density.
It is aerobic if you’re keeping your pace and energy expenditure fairly consistent. Running is linked to improved cardiovascular and respiratory function because each of those systems is getting more oxygen and better blood flow.
Jogging is often defined as running at a pace of less than 6 miles per hour (mph), and it has some significant benefits for people who want to improve their health without overdoing it.
It can also help you improve your heart health and immune system, reduce insulin resistance, cope with stress and depression, and maintain flexibility as you age. A jog is basically a run at an easy or recovery pace.
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
Burpees can be challenging, especially if you’ve never done them before. But if you perform burpees every day, even if it’s just a few, you’ll be powering up like a pro in no time.
A burpee is essentially a two-part exercise: a pushup followed by a leap in the air. Doing several burpees in a row can be tiring, but this versatile exercise may be worth the payoff, especially if you’re looking for a way to build strength and endurance, while burning calories, and boosting your cardio fitness.
Burpees are a powerful, effective, and comprehensive bodyweight exercise that provides numerous health and fitness benefits.
6. Jumping Jacks
Jumping jacks might seem like a basic exercise, but they offer some serious benefits, including boosting your cardiovascular system and toning your muscles.
They’re a plyometric, total-body move that can also be part of a calisthenics routine. Since jumping jacks only require your body weight, they’re also a great cardiovascular exercise that you can do anywhere and anytime.
The standard jumping jack is a great calorie burner, but if you want to add some variety to your workouts, there are several ways you can change things up to make the move more challenging or target different areas of your body.
7. Reverse lunges
The “reverse” in reverse lunge refers to the motion of stepping backward to initiate the movement, followed by a powerful push from the front leg to stand back up.
There are many different variations of lunges that all have their own unique benefits. Reverse lunges are an awesome exercise and depending on your training can be used as your main lift of the day or as more of an accessory movement at the end of the workout.
8. Arm circles
The arm circle is a non-weighted exercise that specifically targets your shoulders and upper arms.
It is a simple exercise that involves extending your arms to the sides and making small circles in the air with your hands.
It requires very little equipment and it can be done almost everywhere.
9. Trunk rotation
Trunk rotation is an exercise used to improve core strength, stability, flexibility, and greater mobility of the spine.
The exercise can be done in a variety of ways allowing you to progress, challenge yourself, and perform what works best for you.
You perform a trunk rotation by lying on the ground, bending your knees by engaging your core, and rotating your knees from side to side. You will feel the stretch in your lower back, obliques, and abs.
10. Stair climbing
Stair climbing increases leg power and may be an important priority in reducing the risk of injury from falls in the elderly.
It can help you achieve and maintain a healthy body weight. Stair climbing can help you build and maintain healthy bones, muscles, and joints.
Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, and calves, losing inches from those love handles and belly, and building great abs.
Along with these benefits is the immense good it does for your lungs and cardiovascular system.
Aerobics can be done just about anywhere, with little or no equipment. To prevent injuries, always warm up before you do any type of workout.
According to ShaNay Norvell, a certified personal trainer, aerobic exercise keeps the heart rate elevated for sustained periods of time. Remember to seek advice from your doctor before carrying out these exercises if you have any health issues.