A huge number of people of different ages and gender are trying their best to get rid of excess weight. Someone goes on a strict diet, limiting himself in everything, someone exhausts himself with long workouts. But not everyone, despite all efforts, manages to achieve weight loss to the desired numbers on the scales and the required volumes. According to experts, for the most effective weight loss, you need to approach this process wisely. Often there is such a term as aerobic exercise.

Let’s talk about whether aerobic exercise is good for burning fat, and also find out if there is any health effect of aerobic exercise.

What is aerobic exercise?

Aerobic exercise is a type of long-term training of the body, in which motor activity is performed due to the oxidation of glucose with oxygen, otherwise aerobic glycolysis. For example, this happens when cycling, walking, running, during active games.

It is believed that effective weight loss is possible only if an adequate balanced diet is correctly combined with systematic moderate physical activity. And aerobic exercise is a great option for those who want to lose weight.

To get really noticeable results, you need to adhere to several principles. Choose the type of activity that suits you. For some, dance aerobics will be an excellent choice, someone likes step, and someone likes water aerobics.

Start your workouts three times a week so that the break between individual classes is no more than a couple of days. Over time, the number of classes can be increased to five and even up to six per week.

The duration of one workout should be from thirty to sixty minutes. This time can also be gradually increased.

The effectiveness of fat burning largely depends on the heart rate, which is maintained throughout the workout. It is believed that fat-burning intensity means maintaining a heart rate range within sixty to eighty-five percent of the possible maximum heart rate. To determine the appropriate intensity, experts recommend focusing on the ability to speak. If you can calmly say a couple of words, but you can’t constantly speak, then you have chosen the right rhythm.

If the duration of one workout is less than twenty minutes, it does not have any fat burning effect. During this time, the body only manages to consume glucose reserves, only after that it switches to burning fat reserves.

The most effective aerobic exercises for burning fat

Experts say that for the most effective fat burning, it is worth giving preference to intense aerobic training, which involves a constant change in the types of load. It can be aerobics with strength exercises and martial arts elements. Water aerobics, dance aerobics and step aerobics are slightly less effective. Ordinary swimming, running and exercise bikes are rarely effective enough.

Some fitness experts argue that long-term aerobic exercise is not the best option for losing weight. They offer those wishing to lose weight to turn their attention to the so-called interval training. During such classes, a particularly intense load alternates with low-intensity movements. It has been proven that such a regimen of exercise forces the body to burn calories for a long time after the end of the workout. Such a lesson lasts only ten to twelve minutes, it can be carried out daily, at home, using a minimum amount of sports equipment.

The health benefits of aerobic exercise

Aerobic training has a positive effect on the activity of many organs and systems of our body. They have a beneficial effect on the general condition of the cardiovascular system. Regular exercise contributes to an increase in a person’s volume of the heart muscle and maximum cardiac output (the so-called amount of blood that is pumped by the heart in one beat). In addition, training leads to an increase in capillary density, normalization of the resting heart rate and a decrease in heart rate during exercise. Regular aerobic exercise helps reduce the likelihood of heart disease and heart attacks. There is also a normalization of blood pressure.

Regular exercise helps to improve the supply of tissues with oxygen and various nutrients, increase the level of hemoglobin, as well as red blood cells, and increase the volume of circulating blood by an order of magnitude. Due to the fact that the nutrients actively enter the tissues of the body (including the joints), they recover faster.

Aerobic exercise helps to speed up metabolic processes and increase the production of calciotonin, which has a positive effect on the absorption of calcium. Of course, exercise increases muscle tone, increases resistance to muscle fatigue, and burns visceral fat.

Aerobic training also affects the state of the respiratory system. They lead to an increase in the vital capacity of the lungs and to an improvement in the pulmonary blood supply.

Among other things, aerobics helps to improve mood and well-being, relax after serious mental work, develop overall strength and endurance of the body.
However, if you suffer from any diseases, then before classes you should consult a doctor.