Exercise can be aerobic or anaerobic. Aerobic exercises, popularly known as cardio, use up oxygen. The heart gets pumping, your breathing improves, you take in more oxygen, and oxygen fuels the fat burning process.
On the other hand, anaerobic exercises do not use oxygen. Instead, they use energy stores (like fat) to perform the exercise sets and reps. These exercises are mostly short bursts of high-intensity exercises (for example, 30 jump squats, 35 high knees, 20 mountain climbers continuously). As you do not have time to breathe, oxygen is not used to fuel the high-intensity exercises.
You might think that anaerobic exercises are better for burning fat. But imagine doing 30 jump squats, 35 high knees, 20 mountain climbers in one go and then skipping working out the whole week because of muscle cramps and fatigue. Cardio or aerobic exercises are a great way to get started with exercising. They have as many benefits as anaerobic exercises do. Let’s check out what those benefits are.
Here 5 exercise for you :
1. Jump Rope
The reasons rope jumping is first on this list are (a) it is an amazing warm-up exercise, and (b) it is a full body exercise that does not require you to move your body too much. All you have to do is jump and prevent yourself from tripping over. It gets your heart rate up and can burn around 200 calories in just 10 minutes! But, let’s not get too ambitious. Jumping rope continuously for 10 minutes is tough, especially if you are not in the habit of doing so. Take it slow, wear proper shoes, and increase the time as you progress.
2. Running Or Jogging
Ever feel like running when it gets too stressful? Well, that’s exactly what running helps reduce – stress. When you jog or run, your mind is more focused on preventing you from falling, your heart rate is up, you breathe fast, and you sweat. After 10 minutes, when you are out of breath, you will not be able to focus on the things that are bothering you. Running is a great way to burn 100-200 calories depending on the speed, time, and your current weight.
3. Walking
If you have bad knees, it is best not to run. Instead, walk. Walking is as effective as running and is soft on your joints. Walking every day on the treadmill or in the park will burn around 100 calories per mile, depending on your weight and intensity of walking. Start walking slowly and then walk briskly for a minute. Slow down again. Stop and take rest if you need to.
4. Dancing
If you want to add more fun to your workout, join a dance class. I am a fan of dancing! And Hip Hop draws me like a magnet. You can choose any form of dance – Cha Cha, Bachata, Contemporary (great for stretching and flexibility), Bollywood, Salsa, Ballet, or anything that you want to learn. If you are too busy or have loans to pay off (just another way of saying you are broke), blast music in your room and dance your feet out. Create your own dance style by mixing all the dance styles known to humankind. You sweat. You enjoy. You feel amazing!
5. Jumping Jacks
We often jump right into the main exercises without a proper warm-up. The jumping jack is a fun warm-up exercise. It helps to wake up the muscles in your body and burn about 50 calories if you do 3 sets of 30 jumping jacks with 10 seconds rest betweenevery set. Mix it up with other calorie burning exercises to get an effective 10-20-minute workout.
