Aerobic Exercises To Lose Weight

Faced with the ever increasing publicity over the dangers of having too much body fat, people who are obese are now beginning to realize that they really need to lose weight  to avoid the hazards that obesity brings to their overall health and well-being. To lose weight they need to achieve a calorie deficit by burning more calories than they take in from eating food. A sensible approach for them to achieve this is to carry out activities that burn large amounts of calories as well as adopting a calorie controlled diet to help reduce surplus weight. As an example simple activities such as gentle paced jogging for 30 minutes can lose you up to 300 calories which could put a sizable dent in your daily calorie reduction target. Here are some guidelines on aerobic exercises to lose weight.

aerobic exercises



The American College of Sports Medicine  (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a form of exercise that puts an extra load on the heart and lungs and causes them to work harder than at rest.

Activities such as walking, jogging, swimming are commonly regarded as the easiest ways to do daily exercise. It is however important to note that, people who are planning on doing exercises to lose weight should also seek advice from their medical practitioner before engaging in them which could exacerbate current medical conditions, particularly if they are not used to regular exercise.



There are many benefits of aerobic exercise.To name a few they include healthy changes to the body such as reduced cholesterol and blood pressure, increased metabolism,reduction in body fat and improved muscular endurance. Furthermore aerobic activities strengthen the heart and lungs, making them more efficient and durable, thereby improving quality and quantity of life. Aerobic exercise not only lengthens your life,span but also gives you more energy to live it to the fullest extent. It also improves the strength of your bones, ligaments and tendons, thereby allowing your body to use fats and sugars more efficiently for ‘controlling body weight’ In addition these exercises burn lots of calories and have an important role in reducing the start and symptoms of aging and illness. It also reduces your risk to getting diseases such as heart disease, vascular disease and diabetes. Finally worldwide research has discovered that aerobic exercises reduces stress in people and wards off depression as it raises self-esteem and physical awareness.




1. HOMEexercises to lose weight

You don’t need to go out and join a gym and pay huge membership fees each month to get the aerobic exercise you need for controlling body weight. Also you don’t need expensive equipment to give your body an effective workout. All you need to do is use what you have in your house, and work out in the comfort of your home. You will generally feel more motivated to keep up an exercise program when you are in familiar surroundings at home.

Simple health and fitness exercises such as these will ensure that you get an effective workout – walking, step exercises, pushups, jogging in place, jumping jacks, crunches, squats, leg lifts, dancing and light weight lifting.




outdoor aerobic exercises

Just by taking a few extra brisk walks can be enough to improve your fitness levels and receive the benefits of aerobic exercise. However it is important that you do exert yourself during these walks so that your heart rate is increased and you breathe faster from the exercise workout to get the required health benefits.

Other good forms of aerobic exercise for getting a lean body and controlling body weight are running, jogging or cycling.

It is an indisputable fact that  any exercise is better than no exercise at all for controlling body weight.  However whilst outdoor team sports would generally be regarded as giving one an effective aerobic workout they can be ineffective due to the fact that although they involve periods where large amounts of energy is used up, these are often followed by periods of activity where the heart rate is allowed to drop.

The key to getting the  real benefits from aerobic exercise comes from constant movement.

aerobic exercises at the gym



There are many varieties of aerobic exercise activities that your local gym can provide you with using their equipment. These include treadmills, rowing machines, cross trainers and exercise bikes, which you can just switch on to get started on your aerobic workout. A good plan for an effective workout for controlling body weight at the gym is to try out different aerobic equipment machines and at different speeds/levels of resistance.  The reason for this is that your body can get used to a standard routine and after a number of similar workouts the same routine will not work your heart and lungs as effectively as it once did.

There are also many gyms who provide classes for people who prefer to work out as part of a group. They provide trained instructors, to enable you to get the best out of your workout, who lead exercise classes such as such as step aerobics, Zumba, body pump and different types of dance.

Swimming at the gym’s pool is also a very effective cardiovascular activity as part of an aerobic exercise program. It is usually very suitable for those who have had injuries or problems with muscles or joints.


As a general guidance to obtain good cardi0 fitness levels and ‘for controlling body weight‘ it is recommended that you should exercise 3 to 5 times a week and for 30-60 minutes each time, which doesn’t include time for the warming up at the start of each workout and the cooling down at the end.

Your main goal  is to ensure that your heart and lungs are worked hard enough and also for long enough to achieve the benefits of aerobic exercise but not to the extent that you run the risk of receiving injury. The test of whether you have achieved the proper level of workout is that you should be out of breath but still be able to speak easily at the conclusion of the workout.

Moderation is the key to success.Start slowly at the outset and know your limits, particularly if you have been inactive for some time. If a half an hour workout for controlling body weight feels like too much for you at the beginning, start with 10 minute sessions for the first week then gradually increase that up to 15 or 20 minute sessions the next week and so on until you feel at ease for exercising for longer.



It is very important that you listen to what your body is telling you. Whilst you can expect your muscles will get tired from physical exertion from aerobic exercises to lose weight, if they or your joints start to feel sore or your breathing starts becoming uncomfortable or labored  slow down or stop altogether to ensure that you are in a fit enough state for your next session. Don’t allow yourself to get dehydrated and drink lots of fluids, preferably water rather than energy drinks. The reason for this is that dehydration makes a person lose appetite and can in turn cause too much weight loss to the detriment of one’s overall health. Carry a water bottle with you at all times!

For more health tips on how to achieve a lean looking body check out the Get Lean Program

jk1Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

High Wycombe, Western Australia,6057