Aerobic exercises at home or gym that are easy to apply

Aerobic exercise, which belongs to the group of cardiovascular conditioning exercises, can include activities such as: brisk walking, swimming, running or cycling. Aerobic exercise means interacting “with oxygen”. Your breathing and heart rate will increase during aerobic activity. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.

Aerobic exercises can be done at home, and without the need to use a lot of equipment or aerobic gyms to help support the process. However, before doing aerobic exercises at home, you should warm up for 5 to 10 minutes.

2.1. Jump rope Benefits: Jumping rope helps develop better body awareness, hand-limb coordination, agility.
Safety: Your jump rope should be adjusted to your height. Stand with both feet in the center of the rope and extend the handles to your armpits - the height you will reach. If the cord is too long, cut or tie it to avoid tripping over it.
Duration and frequency: 15 to 25 minutes and done 3 to 5 times per week
Do skipping rope aerobics at home that can be spaced both indoors or outdoors
If you are Beginners apply these exercises:
Start by jogging forward as you swing the jump rope over your head and under your feet. Do this for 15 seconds. Next, reverse your direction and jog backwards as you continue swinging. Do this for 15 seconds. Finish your set by hopscotch for a short 15-second interval. To do this move, jump rope in place, and as you jump, alternate between jumping your legs out to the sides and then back to center, similar to how you move them when doing the move. jumping action. Do this for 15 seconds. Rest 15 seconds between sets. Repeat 18 times.
If you are an average person, you can do the movements for 30 seconds and rest 30 seconds between sets. The advanced circuit should be done for 60 seconds at a time, followed by 60 seconds of rest.
2.2. High Intensity Circuit Aerobic Benefits: This exercise helps strengthen your heart, strengthen, and tone major muscle groups.
Safety: Focus on proper form with each exercise to avoid injury. Keep your heart rate moderate throughout the exercise. You can continue a short conversation during this exercise.
Duration and frequency: 15 to 25 minutes, and done 3 to 5 times per week
This aerobic exercise is designed to get your heart rate up. Do the following strength exercises for 1 minute: squat; lunges; promote; body twist
Then jog or march in place for 1 minute to give you active rest. This is a circuit. Repeat the circuit 2 to 3 times. You can rest up to 5 minutes between circuits. Cool afterwards with some slight stretching.

2.3. Running or jogging Benefits: Running is one of the most effective forms of aerobic exercise. Running can improve heart health, burn fat and calories, and lift your mood, just to name a few.
Safety concerns: Choose well-lit, densely populated routes. Let someone know where you will be.
Duration and frequency: 20 to 30 minutes, 2 to 3 times per week
If you are a beginner, run for 20 to 30 minutes twice a week. Your pace should be conversational during the run. You can alternate between 5 minutes of jogging and 1 minute of walking to start, to avoid injury, always stretch your muscles after running.
2.4. Take a Walk Benefits: A daily walk can reduce your risk of heart disease, obesity, diabetes, high blood pressure, and depression.
Safety: Walk in well-lit and densely populated areas. Choose shoes with good ankle support to reduce the risk of injury.
Duration and frequency: 150 minutes per week or 30 minutes 5 days a week
If walking is your main form of exercise, aim for 150 minutes per week. You can break this time down into 30 minutes of walking 5 days per week. Or, walk briskly for 10 minutes at a time, 3 times per day.
You can also use the device to track the number of steps you take each day. If your goal is to walk 10,000 steps per day, start with your base (current amount you walk) and slowly increase your daily step count. You can do this by increasing your daily step count by 500 to 1,000 steps per day every 1 to 2 weeks.
So once you've determined your base, add another 500 to 1,000 steps. Then, 1 to 2 weeks later, increase your daily step count by 500 to 1,000 steps.

Gym, a great place for aerobics. They may have equipment such as treadmills, stationary bikes, and ellipticals. There may be a pool for you to swim in.
3.1. The stationary bike benefits: This low-impact exercise can help develop leg strength.
Safety: Having your trainer at the gym help you adjust your bike to the correct saddle height will reduce your risk of injury or falling off the bike.
If you are cycling at home, a general rule of thumb is to adjust the saddle height to keep your knees bent 5 to 10 degrees before fully extending, to reduce pressure on your knee joints . You should not fully extend your knees when walking on a stationary bike.
Duration and frequency: 35 to 45 minutes, 3 times per week
Static cycling another cardiovascular option. The stationary bike belongs to the group of good cardiovascular exercises, helps you develop leg strength and is very easy to use.
After stretching and warming up by bike at an easy pace for 5 to 10 minutes, increase your speed to 15 mph and aim for 20 to 30 minutes of steady cycling. Let cool for 5 minutes. Stretch to the end.
3.2. Elliptical Benefits: The elliptical offers a good cardio workout with less stress on the knees, hips, and back than a treadmill or running on a road or trail.
Safety: Looking forward, not looking down. Use the handlebars if you feel unsteady or to help you get on and off the machine.
Duration and frequency: 20 to 30 minutes, 2 to 3 times per week
The elliptical machine may seem intimidating at first, but it's very easy to use once you get the hang of it. After warming up, you should stay upright while using your foot pedal to move the machine. Look forward the entire time, do not look down at your feet. Keep your shoulders back and abs. Let cool and remove from machine to stretch.
Increase resistance on the machine for more difficult workouts.

4.1. Cardio kickboxing Benefits: Kickboxing is a high-impact exercise to build strength and endurance, which can also relieve stress and improve your reflexes.
Safety: Drink plenty of water during class and rest if you feel dizzy.
Duration and frequency: 60 minutes, 1 to 3 times per week
Cardio kickboxing a combination of martial arts, boxing and aerobics. Begin the workout with a warm-up with jogging, jumping rope, or strength-building exercises, such as push-ups.
There may be core or reinforcement exercises at the end. Always complete your workouts with cooldowns and spacing. Drink plenty of water during class.
4.2. Zumba Benefits: Zumba benefits heart health, improves coordination, tones your entire body, and can help reduce stress.
Safety: Drink plenty of water during class. Take a break if you feel tired or dizzy. You may want to wear shoes that provide good ankle support if you are prone to ankle injuries.
Duration and frequency: 60 minutes, 1 to 3 times per week
If you love to dance, Zumba is a fun choice for aerobic exercise. After a warm-up, your instructor will guide the class through easy-to-remember dance moves to vibrant music. You should drink plenty of water during the lesson. You can rest if you feel tired.

The American Heart Association recommends 30 minutes or more of aerobic exercise 5 or more days per week. That can be broken, though. For example, you can walk for about 10 minutes daily.
You should also add two or more strength training sessions per week that focus on major muscle groups. If you're new to exercise, see your doctor. They can assess your health and recommend a safe and effective fitness routine for you.
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Reference source: healthline.com