20 Best aerobic Exercises and its Importance.

WHAT IS AEROBIC WORKOUT? 

   Aerobic exercise is also called as "solely aerobic", as it is 

designed to be a low-intensity workout which is enough to turn carbohydrates into energy.

   Aerobic exercise is physical exercise of low-high intensity 

that depends primarily on aerobic energy. "Aerobic refers

to the use of oxygen to adequately meet energy demands during exercise through  aerobic metabolism

WHY AEROBIC WORKOUT IS IMPORTANT?

benefits associated with aerobics are Categorized into three.

1. PHYSICAL CONDITION  

2. HEALTH CONDITION  

3.NEUROLOGICAL HEALTH 


1.PHYSICAL CONDITION 

• aerobic workout strengthens the muscles involved in respiration.
• it facilitates the air that flows in and out during respiration 
• improves aerobic conditions by strengthening cardiac  muscles through increasing efficiency to pump blood 
• reduces blood pressure 
• increases  oxygenated blood supply to the organs 
• reduces the risk of type2 diabetes 
• reduces the risk of cardiac diseases in longterm 

2.HEALTH CONDITION 

• increases endurance by storing fats and carbohydrates in muscles
• prevents from intramuscular glycogen by proper usage of fats 
• maintains good hormone balance 
• improves vision as the result of good oxygenated blood supply for eyes and frontal area.
• improves healing mechanism in the human body that helps in speedy recovery from a high intense workout

3.NEUROLOGICAL HEALTH 

• aerobic exercises help to build brain structural connections 
• The gray matter in the brain which is responsible for the maintenance of muscle control and sensory perception like vision, touch, smell, etc will be healthy. 
• It helps to develop neurons and increase the cognitive properties of the brain.

best aerobic workouts 

1.SKIPPING 

   Skipping for 30 minutes could make you stay active as it burns a high amount of fat and calories. 

    Stand with your feet shoulder-width apart and hold a firm grip jump rope. Swing the rope over your head and jump as soon as the rope close to the front of your foot. It may need a little practice to go at a faster rate, which comes with regular practice.

2. JUMPING JACKS 

    The Jumping Jack is a total body workout that primarily focuses on your quads. To a lesser degree, it also affects your shoulders, abs, thigh, calf, lower and upper back, hamstrings, and outer thighs. 

     Stand straight with your feet together and hands next to your thighs. Now, jump with your legs spread to the sides and arms above your head simultaneously. Jump back to the normal position. 15-20 minutes of jumping jacks can help you shed 150 calories. However, doing it constantly can be a challenge and monotonous. Thus, break them down into three sessions of 10 minutes each and get the 5-minute rest in between. 

3.STAIRS TRAINING 

 Aerobic exercise is mainly targeting your calves, hamstrings, glutes, and quads. Apart from toning your lower body, improve your cardiovascular system stamina. Walking up and downstairs for 15-20 minutes at a steady pace. slowly increase the ease to 30 minutes and your speed to a faster rate.

 4. BUTT KICKS 

   This exercise works the hamstrings and glutes. Stand with feet shoulder-width apart and bend your arm toward the sides. Bend your right knee as you're jogging and touch your buttocks with your right ankle. Repeat with the other leg. Keep the pace slow until you have perfected it. Complete 2 or 3 sets of 30 seconds to 1 minute.

5.MOUNTAINEERING 

   

   The main muscles of this exercise are working on abs, glutes, hips, and legs. Sign in to the high plank position with your core tight. Now, bring your right knee toward the center of the abdomen and quickly switch to the left leg. Start at a slower pace and gradually increase. Do 1-2 sets of 8-10 reps. 

6. BEAR CRAWLS 

    This exercise strengthens the body and improves muscle strength over you. It boosts your metabolism and improves heart health. 

Down on the feet and hands, knees slightly bent, but with a flat back. Walking in this position with the right leg and left hand to the front, followed by the left leg and right arm forward. This completes one repetition. Practicing 2-3 sets of 15-20 reps each. 

7. BURPEES 

     Burpees intense full-body workout that increases your blood circulation, heart rate, strength, and flexibility. Stand with feet shoulder-width apart and into a squat position. Bend forward to place your palms on the front of your feet and stretch your legs in the back to get into the plank position. Soon, back into a squat position and jump. Practicing 3-5 sets of 8-15 reps of each. 

8. SQUAT JACKS 

   This exercise works great on the lower body and improves posture and stability. Stand with your feet together and hands next to your thighs. Jump and spread your legs while you settle into a squat position. Pushing through the heel and jump back to the top and back to the starting position. Do 1-2 sets of 8-15 reps of each.

 9. INCHWORM

    This gives a complete workout for your body warm. It strengthens the arms, chest, upper and lower back, and abs. Stand with feet shoulder-width apart. Bend and touch the floor. Walk your hands forward to achieve the plank position. Once you are in the plank position, walk to your hands and feet. Practicing 2-3 sets of 10-15 reps each. 

10. KNEEHIGH 

   Stand straight with your feet shoulder-width apart. Raise your knees up to waist level and drop your legs slowly. Repeat with the other leg. This completes one cycle. Practicing high knee to burn more calories and increase metabolism.

11. DONKEY KICKS 

This activity primarily chips away at glutes and hips. Get down on the ground to such an extent that your hands are beneath your shoulders and your knees are adjusted along your hips. Kick your correct leg noticeable all around and bring it back delicately. Rehash with left leg. Complete 3 arrangements of 15–20 reiterations each. 

12.COCKSCREWS

Corkscrew principally takes a shot at abs and obliques. Lie on your back and fold your hands beneath your butt for help (whenever required). Lift your advantages opposite to the ground, while sucking in your navel. Keeping your legs together, make a total turn with your legs. Ensure your abs are tight all through the activity. 

13.VACILLATE KICKS 

This activity mostly focuses on your stomach muscles and causes you to decrease your waistline. Falsehood straight on your back with your hands tucked beneath your lower back for help. Lift your advantages noticeable all around, opposite to the ground. Kick your feet here and there over and over. Do 2–3 arrangements of 18–20 redundancies each. 

14.SKATING

This activity upgrades the coordination and equalization while fortifying the cardiovascular framework. Lean forward and bounce to one side. Bring your abandoned foot your privilege and left arm in front you. Rehash the equivalent by hopping towards your left and bringing your correct foot behind and right arm in the front. This finishes one reiteration. Practice for a lot of 30 seconds for around multiple times. 

15.BOARD JACKS 

  This activity builds up your center quality and diminishes lower back torment. Come into the push-up position with your feet together. Bounce your feet sideways as much as possible and lay on toes delicately. Jump back to a typical situation by uniting your feet. Practice board jacks for 30 seconds to 1 moment. 

16. BOX JUMPS

 You would require a seat or a solid box to do this activity. Pick a crate with the tallness comparable to your mid-calf, on the off chance that you are doing it just because. Remain with your feet shoulder-width separated, confronting the container. Presently, twist your knees, swing your arms, and land on the case daintily. To return, simply step back each foot in turn. 

17. UNDETECTABLE JUMPING ROPES

This is like skipping aside from that you don't utilize a rope. Hop not multiple crawls over the ground, similar to you are utilizing the rope and land on your toes and bundles of the feet. Keep your wrists moving like you are holding the handle of the rope and swinging it. This activity deals with your calves, hamstrings, and glutes. 

18. BOUNCING LUNGES

This activity causes you to tone your butt and thighs and lifts your cardiovascular well being. Make a huge stride in reverse and lower your hips. Spot the knee of the leg set behind on the floor and the front thigh corresponding to the ground. Hop and switch your leg positions. Bounce again and come back to the typical position. 

19.BOUNCE FORWARD JACKS 

Remain with your feet hip-width separated and twist your knees. Swing your arms behind and afterward forward, and take a monster jump landing delicately on your toes. Run in reverse to the position where you began. 

20. RUNNERS SITUPS

Start with a situated situation with your arms twisted at the right edge and your legs reached out before you. Presently, captivating your obliques, lift your left leg with left knee and bring right elbow towards the left knee. Return to the beginning position and rehash it on the opposite side.



   PRECAUTIONS 

• Wear solace dress and all around cushioned shoes that can secure the impact points and curves of the feet.

• Put on proper apparatus for the movement, for example, head protectors and defensive cushions for cycling; 

• Continuously warm up before doing the activity and chill off a while later to bring down the danger of strains and injuries