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


Difference between aerobic and anaerobic exercises

It is a well known fact that in order to increase ones fitness levels it is essential that a regular exercise routine is carried out but what type of exercises should be carried out? There are lots of articles written by fitness specialists about aerobic and anaerobic fitness programs so it is important to define exactly what  is the difference between aerobic and anaerobic exercises.

So what is the difference between aerobic and anaerobic exercises?


Exertion that is lower in exertion level and lengthier in duration is called aerobic exercise.which is done to train the muscles to be more active for increased periods of time. It is commonly referred to endurance training

Aerobic ( literally meaning ‘requiring air or oxygen’ ) is is generally known as a type of rhythmic activity aerobic exercise which is used for improving one’s fitness levels in relation to muscular strength, flexibility and cardiovascular health. This form of exercise makes the lungs work harder to produce more oxygen as energy for the body’s needs.

To be effective for one’s health the exercises should be carried out at moderate levels of intensity over a period of time in order to produce oxygen to burn up fats and sugar in ones body. Getting at least 20 minutes of sustained aerobic exercise about three times a week, together with a good nutritious diet, will generally keep a person healthy.

It is important to ensure that your heart and lungs are worked hard enough and for long enough to gain the benefits of aerobic exercise but not so long that you run the risk of injury.However you should pace yourself depending on your fitness levels starting slower at first then gradually working up the duration and frequency of the exercises.



The health benefits of aerobic and anaerobic exercises

The health benefits of aerobic and anaerobic exercises

Lower impact aerobic exercises

  • Swimming
  • Cycling
  • Using an elliptical trainer exercise machine
  • Walking
  • Rowing
  • Using equipment to provide an an upper body cardiovascular workout. (Upper Body Ergometer )

Higher impact aerobic exercise includes:

  • Running long distance at moderate speed
  • Jumping rope
  • Performing high impact routines or step aerobics



  • Increased energy levels
  • Reduced stress and improved mental health
    (due to the release of ‘feel good’ endorphins in the brain)
  • Increased heart and lung efficiency
  • Reduced blood pressure, resting heart rate and risk of stroke or heart attack.



Anaerobic (“without oxygen”) exercise is the opposite of aerobic exercise  as your body does not use oxygen to help produce energy when you exercise anaerobically like it does when you exercise aerobically. Instead the body’s muscles switch to burning mainly carbohydrates, a fuel that burns quickly and does not require oxygen.

Anaerobic exercise is usually high intensity muscular activity that lasts for short durations of time and give you the best benefits for building and toning lean muscle. This is important as the more lean muscle you have the higher your basal metabolic rate resulting in you burning more calories during the day and night.


The health benefits of aerobic and anaerobic exercises


  • Weight lifting
  • Resistance based exercises – calisthenics or exercising with your own body weight ( push-ups, pull-ups etc.)
  • Resistance band exercises
  • Sprinting at high intense level



  • Reshapes the body and improves appearance
  • Builds and maintains lean body mass
  • Increases bone strength and density
  • Helps prevent health problems
  • Reduces body fat



It is fair to say that when comparing the merits and the difference between aerobic and anaerobic exercises both forms of exercise are equally as good for one’s overall health and wellness. To derive the maximum benefits of each type of exercise you should ideally be doing both as each has its own specific advantages. If cost is a consideration you can achieve free benefits of each by simply going for a brisk walk for 30 minutes to an hour each day ( your cardio workout ) which is followed by a series of resistance based exercises. ( your strength workout )

As a proper diet combined with exercise is essential to ones wellbeing check out the following video  which will give you useful healthy eating tips to complement your exercise program.





jk1Keep fit and enjoy a happy, healthy lifestyle.

James Kelly


High Wycombe, Western Australia,6057


Aerobic techniques for proper breathing.

A great way to lose weight and avoid the adverse health affects associated with obesity is to take up aerobic exercises and learn aerobic techniques for proper breathing. Not only will aerobic techniques help you to improve your overall health and wellness but the exercises will pump more oxygen into your blood vessels. Such physical activity will increase your body’s metabolism and burn up calories and fat. The word ‘aerobic’ literally means “living in air” and refers to the use of oxygen to adequately meet ones energy demands during exercise via aerobic metabolism in the body.

aerobic techniques








Recent research studies have painted a dismal picture of the state of general health for people living in the USA and no doubt if one looked at studies conducted elsewhere in the world comparable results would be seen for other countries as well. Statistics have shown that almost 300,000 annual adult deaths in the USA are as a result of illnesses caused from lack of physical activity and unhealthy diets with about one third of the total adult population being regarded as obese. Adults are not the only ones having weight problems as studies have also shown alarming increases in the figures for overweight children and teenagers because of lifestyle changes.

Aerobic techniques

Here are 3 aerobic techniques points to be considered in a health and wellness program:-

1. Is it possible to lose weight through aerobic techniques for proper breathing?

aerobic techniquesIt is a well known fact that proper breathing is an extremely important aspect in different types of exercises particularly in yoga where breathing exercises can remove stress and relax the body and mind. There are several different aerobic programs which involve breathing to achieve weight loss each having their own techniques and instructions. It is however important to note that whatever program is followed dramatic results in weight loss won’t occur overnight and that being obese or overweight won’t be remedied by aerobic breathing techniques alone. Proper diet combined with exercise is vital to achieve good weight loss

results and aerobic breathing exercises can supplement these to achieve better results. Many people these days are shallow breathers with most of us probably only using 20% of our lung capacity. Using aerobic techniques for proper breathing helps our body maximize its potential and great health results can be achieved by breathing properly for short periods each day.

2. So why is it important to breathe properly?

Shallow breathing can diminish the power of the lungs by preventing oxygen from reaching all of our body tissues. The operation of breathing deeply and fully will oxygenate the brain and body, flushing out waste, toxins and other pollutants and transforming our health in the process. Abdominal deep breathing aerobic techniques can assist in reducing cellulite, improving blood circulation, skin tone, digestion and even sleep.

3. How do we breathe aerobically to stretch the lungs to its capacity? aerobic techniques

  • Sit up straight
  • Breathe out from the lungs using your stomach muscles making sure you force out all the air in the lungs
  • Hold your breath for a while
  • Breathe in through the nose pulling your stomach in
  • Repeat the above for up to 20 times counting to three for each breath in and breath out motion


Let’s face it most people want to have lean looking bodies but care must be taken to ensure that they don’t go to extremes with crash diets and unrealistic exercise routines to achieve that goal. It is far better for them to adopt a sensible eating diet, eating plenty of fruit, vegetables and other healthy food types, combined with moderate exercise to do this.

Setting realistic goals is what is needed in aerobics and any weight loss program so that one achieves them more easier at their own pace. Aerobic techniques for proper breathing may not be the magic bullet for the trim body objective but they can certainly help us improve overall health situation

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


aerobic techniques for proper breathingKeep fit and enjoy a happy, healthy lifestyle.

James Kelly

High Wycombe, Western Australia,6057



Aerobic fitness equipment needed for an effective workout.

Exercise workouts through aerobics are not only great for your body but also for your overall health and wellness. These are also a great way for you to lose weight and trim off unwanted belly fat. Whilst aerobic exercises are good for maintaining high levels of fitness as it is like walking, jogging or similar exercise routines, using ‘aerobic fitness equipment‘ makes exercising even more fun and at the same time enables you burn up calories faster through a more effective exercise workout.

aerobic fitness equipment

 You will find below the types of equipment which could be used for different aerobic exercises, Some are expensive and others relatively cheaper. It really depends on your budget as to what you select and also whether your aerobic exercises are to be carried out in a gym or at home.

So what types of aerobic fitness equipment will you need?


aerobic fitness equipment

aerobic fitness equipment

This is usually the most common type of aerobic fitness equipment. The height of the step varies depending on the leg movements that would be used. Naturally, the height will depend on the experience and expertise of the person using it. Therefore, a beginner would generally start with a low 4-inch step. As you become more experienced with this type of workout, the height would gradually increase to build more endurance and flexibility. The good thing about this type of aerobic fitness equipment is that step benches are generally light enough to be carried anywhere.

When buying this equipment, choose a bench with a non-slip surface for safety reasons. Also remember that buying a higher step bench will generally mean a more intense workout which may be inadvisable if you are a beginner for this type of exercise.


aerobic fitness equipment

aerobic fitness equipment

Lifting weights is another component of an aerobic exercise program. If you are seriously trying to build muscle, then you should initially start with 3 and 5 pound weights. Gloves are recommended when using hand weights as they enable you to grip the weights better. Weights are also used in Water aerobics where people taking part in aquatic exercises use customized weights.


Unlike ordinary bicycles these are located only in one fixed position. This type of bicycle provides a no-impact aerobic workout that can strengthen and tone the muscles of the legs and buttocks. Stationary exercise bicycles allow for more variety of movement, such as riding while in a standing or racing position, which enables more muscle groups to be exercised as a rider changes position. To measure the exercise progress made, an ergometer is installed on the bicycle. There are even those which have computers that contain up to date details of the exercise information and sessions. The more computerized features that are on these type of bicycles the higher the cost of the equipment. There are lots of different types of stationary bicycles, and you don’t necessarily have to buy the most feature full and expensive model to achieve desired results from this type of aerobic fitness equipment.


aerobic fitness equipment

Treadmills can also be very expensive. You will find that many fitness centers will sell manual operation as well as motorized versions of treadmills. Features on the treadmills include pulse monitor, book rack and bottle holder. To stave off boredom the more computerized models include video and audio players to entertain you whilst exercising. The most important factor when buying a treadmill is its size as it needs to be able to fit into the room you have selected in your house for exercising in.


aerobic fitness equipment

aerobic fitness equipment

Like treadmills these can also be expensive. Rowing machines have a number of design features that permit you to increase the cardiovascular intensity of an exercise workout. Like stationary bikes rowing machines allow you to set higher resistance levels in order to push your cardiovascular system to greater limits. Unlike stationary bikes, rowing machines utilize dual-action movements, giving you a solid full-body workout. You can adjust the machine settings to increase the resistance for both the upper and lower body on the machine.


When carrying out aerobic exercises, it is important that you use the right clothes and shoes. Ensure that the clothes will allow your body to move easily and that the shoes are comfortable enough to keep you well balanced during your exercise workout.

Apart from paying attention to wearing the proper workout clothes, it is important to also get advice from your doctor or health-care provider with regard to what kind of aerobic fitness equipment and get lean program would be suitable for your health needs. If it is too costly to buy aerobic fitness equipment consider instead the option of signing up for a fitness center membership provided that they offer the aerobic equipment you would like to use.


Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

High Wycombe, Western Australia,6057