Aerobics workouts are well worth your time and effort! This heart pumping, body strengthening exercise form is often referred to as cardio exercise. The best aerobic exercises can successfully increase your heart rate to 50% to 85% of your maximum heart rate. Walking, jogging and dancing- these are just some forms of aerobics workouts that you can engage in to improve your health and fitness!
Cardiovascular or aerobics workouts are highly popular for their effective heart strengthening qualities. Before you assume that aerobics workouts only target the heart muscle you should know that the best aerobic exercises give your entire body a solid workout, and enhance the oxygen carrying and oxygen utilizing capacities of your body. It may be tempting to dive right into a rigorous, high pumped aerobics workout, but given the strenuous nature of this exercise form, it is highly important for you to get the green light from your health practitioner. Once your doctor declares you physically fit and able to withstand the demands of the bevy of aerobics workouts out there, you can board the bandwagon and take your pick from the following effective aerobics workouts! Remember to pick a cardio workout that you enjoy, be well prepared with a water bottle in advance, wear workout gear made of breathable, sweat absorbent fabric, and give yourself a break whenever you feel like your body has run out of steam and could do with a breather!
You can attempt this workout at your local gym if there is space enough in the studio, or at a suitable place out in the open. Warm up by jogging lightly for a few minutes. Sprint for 10 meters. Pause momentarily when you have covered the designated distance. The pause should be equal to the time it takes for you to breathe in and out once through your nose. Then sprint back 10 meters to your starting point and pause for one inhalation and exhalation through the nose again. Continue this sequence until you are no longer able to breathe through your nose during the momentary pause. The idea behind breathing through the nose is that it is a whole lot more challenging to breathe through the nose than via the mouth, and this revs up the intensity level of the workout!
Using a stationary bike at the gym can be just as rewarding as cycling outdoors. Before you start the workout, adjust your seat so that it is not too low or too high. A seat that is not at the right height causes unnecessary stress on your legs and knees. Begin by pedaling lightly to warm up your body. This workout is all about short bursts of high-powered pealing contrasted with short recovery periods. Start with 2 to 3 minutes of high cadence pedaling, and follow it up with a 3 minute recuperation time. During the high cadence pedaling portion, try standing up to heighten the intensity of the workout. Repeat the sequence for 15 minutes at least.
We all remember spending countless childhood hours performing jumping jack variations and trying to break our own personal records. Well, there’s no reason for not taking up jumping jacks as an aerobics workout now that you’re well past your childhood days! This workout follows a pyramid sequence. Begin by performing as many jumping jacks as you can in 10 seconds. Follow this up with 10 seconds of resting time. Then do as many jumping jacks as you can in 20 seconds and follow that up with 20 seconds of recovery time. Then increase the time to 30 seconds and follow it up with a 30 second recovery period. Then go in reverse order and start with a 30 second time interval followed by 20 seconds and then 10 seconds. Repeat this sequence at least thrice!
This high intensity workout will put your physical capabilities to the test! Begin with a sequence of one body-weight squat and 10 push-ups. Give yourself a 30 second interval for recovery and recuperation. Then perform two body-weight squats and 9 push-ups. Continue the sequence until you reach 10 body-weight squats and 1 push-up. Without even consciously realizing it, you have just performed 55 repetitions of each exercise! Now that’s what we call a solid workout!