The Best Fat Burning Aerobic Exercises

According to the American College of Sports Medicine, aerobic exercise is an activity that uses large muscle groups repetitively for an extended amount of time. The exercise is beneficial to overall health and aids in weight reduction and weight management. Aerobic exercises have different levels of intensity and difficulty. Depending on your fitness levels and goals, there are several activities you can choose from. Some of the best fat burning aerobic exercises include walking, running, swimming and cycling. Elliptical machines and steppers also provide good aerobic activity.

Walking and Running

• Walking is the best aerobic exercise for beginners. It is low intensity and easier on the joints, as compared to more vigorous forms of exercise. For people who are overweight or have health problems, walking is a great way to start getting active. Running is a more intense form of aerobic exercise, which requires some level of physical fitness. For optimal fat burning, the intensity of exercise must be high enough to facilitate energy expenditure. Brisk walking or running at an incline are excellent ways to boost results from the workout. With both forms of exercise, the advantage is you only need to invest in a good pair of shoes if you plan to exercise outdoors.

Swimming

• Swimming is an excellent fat-burning aerobic activity, which places no strain on the joints. The buoyancy of the water protects the limbs and joints from stress. Swimming can be challenging for people who are just starting out, have heart conditions or are overweight. The U.S. Masters Swimming Organization suggests an easy starting routine. You can swim for 30 seconds and take a 30 second break to start off. Repeat for a total of 10 sets. Some of the swimming styles you can try are freestyle, back stroke, butterfly, side stroke, and the breast stroke.

Cycling

• Cycling is another activity that can be done at home, in the gym or outdoors. It is easier on the joints as compared to walking or running, wherein you are bearing your own weight as you move. This makes it possible to continue exercising for longer periods of time and to burn more calories. Beginners can start by riding for about 10 minutes daily. The key is to be regular and increase the duration slowly, if you do not experience any adverse effects.

Jumping Rope

• Jumping rope is a high-intensity fat-burning aerobic workout. All you need is a skipping rope and some space. As with other activities, start by exercising for a few minutes. Once you get accustomed to the activity, you can improve your timing and coordination. This exercise puts some strain on the ankles and knees and is not suitable for people with knee pain. To minimize strain on the joints, avoid jumping too high or landing too hard on the floor.

Step Aerobics

• Step aerobics involves repetitive stepping to and from a raised platform. By altering the height of the step, you can increase or decrease the intensity of your workout. Stair climbing is somewhat similar to this activity. You can use regular stairs or a machine for stair climbing. People who have knee or hip problems must avoid both these exercises, which predominantly use the lower body. Start slow and take frequent breaks till you get accustomed to the activity. To avoid falls and injuries, always step on the platform or the stair with your entire foot and avoid landing on your toes or balls of the feet.