How can i do aerobics

Warm up just as you would for low-impact aerobics, by marching in place. This is just to get your body ready for physical exertion. Perform dynamic movements with a full range of motion. Start by doing arm, shoulder, leg, ankle and wrist circles. Gradually increase the range of motion by doing knee, neck and back bends. March in place for about two minutes before beginning your combinations. Do scissor steps. This motion calls for you to jump, moving your legs back and forth in a scissoring motion.

You can keep your hands on your hips or swing them in a controlled motion at your sides, as you normally would during walking or running, but with a more exaggerated range. From a standing position, jump so your left foot is forward and your right foot is back. Jump again, switching the position of your feet. You should switch foot position for each beat of the song you're listening to.

Make sure to center your balance. Put your arms out to the side to stabilize yourself if you feel like you're going to fall. Do windmills. Extend your arms out directly to your sides, making sure they stay parallel to the ground. Keeping your arms straight through the elbow, reach your right arm down to touch the instep of your left shoe. Do you best not to bend your knees. Your left arm should swing behind your body, and your face should rotate to look out to the left.

Return to your original position, then repeat on the other side, touching your left hand to your right shoe. Keep your abs contracted. Make sure that your back straight as flat as possible instead of letting it slump and get rounded. Jog in place. Let your arms swing naturally at your side as they would during a normal jogging motion.

If you want to make this motion more difficult, bring your knees up higher. Alternate between normal jogging and high-knee jogging to keep your heart rate up without wearing yourself out completely.

Do ski jumps. From your bending position, jump up and to the right side, making sure you jump with both feet at the same time, then land with both feet at the same time. Balance your weight over your heels and sink down into your bent stance again. The jumping movement should be completely lateral, not forward and back. As you're completing the jumping motion with your legs, bring your hands up to the sides of your head as you extend into the jump, then bring them down to your sides, keeping elbows bent, as you land and go back into your bent position.

Jump from left to right, repeating this motion. To increase the level of difficulty, place an object next to you to jump over.

By increasing the required height of the jump, you'll get a better workout. Do repeater movements of basic steps. Regardless of which step you're doing — from hamstring curls to windmills — repeat each motion three times before switching sides. This increases the level of difficulty and makes your muscles burn more quickly, since you don't get a chance to rest that side of your body immediately after performing a movement. Find a high impact aerobics class.

There are many styles of high impact aerobic exercise, so you should be able to find one that meets your liking. Some examples of classes to keep an eye out for include: Step aerobics Zumba, a dance exercise that incorporates Latin and world music [19] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Crossfit training, a demanding exercise program that cycles you through a wide variety of exercises and styles [20] X Research source Capoeira, a Brazilian martial arts form that incorporates dance and acrobatics set to music Tae Bo, an aerobic exercise form that combines elements of Tae Kwon Do, karate, boxing, and dance.

Call your local gyms and inquire into the high impact aerobic classes they offer. Michele Dolan Certified Fitness Trainer. Michele Dolan. As a brief, straight to the point definition, high impact aerobics involves a lot of jumping exercises.

Not Helpful 0 Helpful 0. This is a group exercise class with a teacher who will lead the participants through various exercises for approximately 50 minutes.

Yes, aerobic exercise gets your heart pumping and burns fat, which means it can help you lose weight. Aerobic exercise burns fat in the presence of oxygen and usually begins after 20 minutes or longer of sustained exertion. Not Helpful 1 Helpful 0. Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube. If your muscles are sore from exercising, take it easy. Helpful 1 Not Helpful 0.

Do low impact aerobics if you are out of shape or injured. Helpful 23 Not Helpful 6. Helpful 16 Not Helpful Related wikiHows How to. How to. More References About This Article. Co-authored by:. This anaerobic metabolism results in the production of fatiguing factors that cause you to have to slow down and eventually stop.

The length of time before this occurs will depend on how much anaerobic metabolism is involved, with higher exercise intensities that require greater anaerobic metabolism causing fatigue to occur more quickly. How often should I do aerobic exercise? For general health and fitness benefits, such as reducing your risk of heart disease and improving your stamina, it is recommended that you do some form of moderate intensity aerobic exercise on most, and preferably all, days of the week, for a minimum of 30 minutes a day.

This minute total can be made up of shorter minute sessions, if this is better suited to your day. These short sessions will still provide health benefits and produce some fitness improvements, although to substantially increase your fitness you probably need to include at least some minute sessions in your week.

To maintain your level of aerobic fitness, and the health advantages that go with it, you need to keep up a regular aerobic exercise routine. Giving up your routine or doing less exercise will cause your fitness and associated health benefits to decline. So, in addition to trying to incorporate exercise into your day, you should also try to break up your sedentary behaviours, for example by getting up and walking around your office for a few minutes every hour, or during the advertisement breaks when watching TV.

To improve your general health and fitness, moderate intensity aerobic exercise is recommended. However, if you are very unfit and currently do no exercise, even short bouts of light exercise will be of benefit.

With continued participation, this light exercise will produce fitness improvements that will enable you to progress to moderate intensity exercise. An example would be when going on a brisk walk, jog or bike ride with a friend.

If you want to be more exact in determining your exercise intensity, then you can use your heart rate as a guide. Moderate intensity exercise is likely to increase your heart rate to between 55 and 70 per cent of your maximum heart rate.

More vigorous exercise will increase your heart rate even further. But this is a rough estimate, and there is a lot of individual variation. Your maximum heart rate tends to decline by about 1 beat per year with increasing age. You can estimate your maximum heart rate by subtracting your age in years from For someone who is 40, for example, their maximum heart rate would be estimated to be around minus 40, which is beats per minute. So, during moderate intensity exercise, this person could expect to have a heart rate between 99 and beats per minute 55 to 70 per cent of their maximum heart rate.

However, this is just a rough estimate, and some people can have maximum heart rates more than 20 beats above or below that estimated for their age. Beta-blockers are one type of medicine used to lower blood pressure as well as treat angina and certain heart rhythm disorders.

They work by slowing down the rate at which the heart beats. People taking beta blockers should talk to their doctor about their planned exercise programme. Moderate intensity exercise is often recommended for people taking beta-blockers, but since the heart rate calculations described above do not apply to them, the best guide to determining a suitable exercise intensity is their perceived exertion. If you do not possess a heart rate monitor, an easy way to measure your heart rate is to count your pulse for 10 seconds then multiply this count by 6 to calculate your heart rate per minute.

Aerobic exercise: Top 10 reasons to get physical Regardless of age, weight or athletic ability, aerobic exercise is good for you. By Mayo Clinic Staff.

Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Peterson DM.

Overview of the benefits and risks of exercise. Accessed Jan. Aerobic exercise. Rochester, Minn. Physical activity and health.

Centers for Disease Control and Prevention. Laskowksi ER expert opinion. Mayo Clinic, Rochester, Minn. DeLee JC, et al. Infectious disease and sports. Philadelphia, Pa. Endurance exercise aerobic. American Heart Association. Systrom DM. Exercise physiology. Physical Activity Guidelines for Americans. Department of Health and Human Services.

Accessed Dec. How to start an exercise program. Arthritis Foundation. Watts G. While all exercise improved mood, the biggest benefits came from team sports, cycling, gym and aerobic workouts. Aerobic exercise has been shown to reduce the risk of anxiety and depression in adults ; it helps people manage stress via sleep and mood-regulating benefits, according to the Anxiety and Depression Association of America ADAA.

Weight Loss Benefits Aerobic exercise burns up calories, which in combination with a healthy diet can help you shed excess weight, Jonesco says. Aerobic exercise also tones your muscles and improves posture. Fitness Benefits Aerobic exercise over time gives you more energy to work out. Bone and Joint Benefits Moderate- or vigorous-intensity aerobic exercise like running or jumping rope can help increase bone density in older individuals and for those with osteoarthritis or other rheumatic conditions, notes the U.

Brain Health Benefits Physical activity has also been linked to lower risk of dementia, and may improve cognition as you age. Department of Health and Human Services in the most recent , aerobic exercise varies by three components:. The World Health Organization WHO also recommends the same duration of weekly aerobic exercise, according to recommendations published in Yet data published in the HHS guidelines report shows that nearly 80 percent of adults are not meeting the key standards for both aerobic and muscle-strengthening activity, which contributes to 10 percent of premature mortality.

Examples of Aerobic Exercises You have lots of options when it comes to getting your aerobic exercise in. A study published in the European Journal of Applied Physiology in October showed that exercisers who broke their aerobic workouts into minute bouts throughout the day improved their arterial stiffness, a marker of cardiovascular health, even more than those who performed the same amount of daily aerobic exercise, but all at once.

The most recent HHS physical activity guidelines eliminated the long-standing recommendation that exercise had to last at least 10 minutes to count toward your daily total. The new guidelines emphasize that small bouts of activity throughout the day can add up to big health benefits. Editorial Sources and Fact-Checking. Cooper GM.