Question

Aerobic exercises examples

Dr.Deepak Jain · Accepted Answer

All cardio type exercises come in aerobic exercise for example brisk walking, swimming, running, cycling. Aerobic means activities with oxygen. These exercises increase the breathing and heart rate which in turn keep your heart, lungs, and circulatory system active and healthy. These exercises also prevent us from many heart and lung diseases.

There is anaerobic exercise which differs from aerobic. In anaerobic weight lifting, sprinting, running are the exercises. These exercises are done for a short time and include energy but aerobic exercise is for a long time and the body has time to use oxygen.

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There are many types of aerobic exercises performed at home and gym.

1. Jump rope

Equipment: sports shoes for gym like sneakers, jump rope.

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Benefits: jumping rope maintains the hand foot coordination, healthy heart and improves body agility.

Safety: you should adjust the rope according to your height. Avoid using too long rope, cut and tie rope.

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Duration and frequency: 15 to 25 minutes 3-5 times a day.

We should follow the jump rope circuit which is a great activity and it is fun. You can follow it inside but you must have plenty of space to do.

Steps for jump rope circuit:

Joog by rope in forward direction moving from head to feet.

Reverse the direction and jog in the backward direction.

Now do hopscotch jump.

Next step is to criss cross the rope while jumping. When you jump in place, in jumping you change the sides of the rope and rotate your hand. When your hand reaches back you release the criss cross in a position of normal jumping.

This is the circuit which we should do for 15 min. We should put a gap between the sets. For advanced level sets are done for a short time.

2) aerobic strength exercises ;

Equipment: sports shoes for gym like sneakers, a chair for dips.

Benefits: this aerobic exercise improves heart muscles and strengthens cardiovascular, tone many muscles. ;

Safety:

There must be focus on the exercise to avoid injury.

Heart rate should not exceed high.

Small conversation is allowed and necessary.

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Duration and frequency: we should perform it for 10 to 15 minutes, 5-6 times per week.

This aerobic circuit here is for raising your heart rate. And toning your muscles.

First, do squats.

Then do lunges.

Then perform push ups.

Then perform the triceps dips

Then do torso twists.

Do this circuit for 2 -3 times with a gap of 10 minutes.

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3) running or jogging

Equipment: running sports shoes

Benefits: this is the best exercise in aerobic exercise. It can increase heart rate and improve one's health. It burns fat, tone muscles and improves your health. ;

Safety concerns: good routes, good shoes, are needed as concerns because they can affect your leg.

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Duration and frequency: half an hour we should run.

We should run for 30 minutes daily. Pace in run can be changed from fast to slow.

We should walk for sometime and stretch before running.

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4) swimming

Equipment: pool, swimsuit, swimming goggles

Benefits: swimming gives strength to the body, it's for all body exercises. Those who are recovering from serious injury, swimming is good. It gives strength to the hand and leg.

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Safety: we should not swim alone in a pond or in a pool. We should go in the water when there is a lifeguard. For beginner you should get swim lessons

Duration and frequency: we should go swimming for 30 minutes. Thrice a week is good and exceeding the time increases your strength.

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There are many types of swimming such butterfly, breaststroke, backstroke, free style. Beginners should do a freestyle of 1 or 2 laps. Give the gap between the laps if needed and follow the guidelines of swimming. Many types of swimming are there in which more time is needed and helps us.

5) elliptical machine

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Benefits: elliptical machines used for cardio exercises. Working on this there is no pressure on hips, knees, back. In all other exercises like running, treadmills there is stress in this area.

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Safety:

We should look forward while using the machine, looking down may be stressful to our eyes. And that's not good posture to do.

For beginners if you feel unsteady please take help to do the exercise.

Duration and frequency: 30 minutes per day and 4 times in a week.

The elliptical machine for beginners is not so easy but after trying it for a few days it is easy to use. We should first warm ourselves at a slow pace for 10 minutes. Keep the head straight and forward, and the leg should be on the pedal while using these machines.

Whole body should be in posture, should be at the back, legs should move straight. After doing it for 30 minutes, slow yourself to slowly cool down. Step down the machines and do stretching.

Increases the time of activities so that your strength increases.

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Conclusion:

This aerobic exercise is good for health, heart, lungs, blood pressure etc. We should do it regularly to maintain the effect of it on the body. We should once know the posture of any exercise properly otherwise there will be any internal muscle injury. In that case please visit the doctors.

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