Many aerobic exercises can be done at home, such as jumping rope, climbing and descending stairs or dancing in front of the TV, for example, and are excellent for increasing physical endurance and burning calories, as they stimulate circulation, lung and heart function, and work many muscle groups.
Thus, this type of exercise can be a great way to burn localized fat and lose weight if it is practiced for at least 30 to 60 minutes, 3 times a week and accompanied by a balanced and balanced diet.
Watch the video with the best aerobic exercises to lose belly, burn localized fat and lose weight:
1. Jump rope
Making jumps and movements coordinated with the rope are a great way to burn calories, besides being practical and fun, but it is important to keep posture upright, look forward and contract the abdomen. Over time, you can vary exercises and create different jump shapes, such as jumping on one leg, spinning the rope more than once, or walking.
7 best aerobic exercises to lose your belly
It is important to wear appropriate sneakers when skipping rope, as well as practicing on a flat surface to reduce the impact on the knees. To adjust the rope, you should step in the middle and lift the tips with your wrists along the body, which should reach the height below the shoulders. Although it is a very practical physical activity, it is not recommended for people who have problems with the knees or shoulders.
Training Tip: Alternate intense activity with rest to speed up calorie burning by skipping 1 minute and resting 1 minute until you reach the desired exercise time. It is possible to burn about 650 calories in 1 hour of exercise.
Jumping is a fun way to burn calories, and you need a trampoline and a selection of favorite songs to ration the moves. In this activity, it is possible to do several exercises with combinations of choreographies and jumps, in addition to improving the balance and control of the body, but for this, it is important to keep the spine upright and pay attention to step inside the elastic area.
Training tip: Alternate exercises every minute, such as running with raised knees, jumping with open and closed legs, alternating one leg in front of the other (such as the movement of scissors) and squats on top of the device.
With this exercise, you can spend between 600 and 800 calories, depending on the intensity of the exercise.
3. Up and down stairs
Climbing or down stairs can be practiced at any time, being a great way to gain physical endurance, in addition to toning the thighs and glutes. This activity can reach a great intensity for burning calories but, people who have pain due to wear and tear of the joints of the knees should avoid.
Training tip: Divide the training into 3 parts of 10 minutes, with rest or other type of activity between them, to avoid overloading the joints. Over 30 minutes of this activity, you can spend 500 calories.
4. Walking or running on the treadmill
Walking and running are very efficient exercises for weight loss and for improving fitness. For this, it is important that the heartbeat is fast, so that you can still speak and do not feel bad, to know that the body is exercising at the right intensity.
Training tip: Switch the intensity of the exercise with 5 minutes of walking and 2 running, or 1 minute of intense running and 1 walk, for example. The walk spends about 400 to 500 calories, while running spends around 500 and 900 calories, depending on the intensity of the exercise. See
5. Repetition of movements
Performing a sequence of rapid movements makes a large amount of muscles in the body work and accelerates weight loss. Exercises such as flip flops, climbing, burpees and running in place with raised knees or with the heel on the butt, for example, can be alternated, so as not to get repetitive.
Training tip: Make movement circuits for 5 to 8 minutes, with rest from 30 seconds to 1 minute between them. These exercises, practiced for about 1 h, burn around 400 to 500 calories.
Dancing to favorite songs, following the choreographies of an app on smartphones or a zumba DVD, for example, are excellent ways to practice physical activity, improve balance and improve reasoning, and be very pleasurable.
Training Tip: Do rhythmic and intense choreography, with lots of movement to accelerate calorie burning. Practicing 1 hour of dancing helps burn about 500 to 800 calories.
Do spinning exercises or pedaling on an exercise bike, in addition to burning many calories and helping in weight loss, strengthens and tones the butt and legs. It is easy and practical to do, and can be adapted to the endurance of each person, being very good for people who are beginners in the practice of physical exercises.
Training tip: Switch the speed and intensity of the pedaling every minute so as not to get repetitive and speed up energy expenditure. Pedaling can spend about 500 calories in 1hour.
Tips for beginners
These exercises can not only be practiced at home, but also on the street, when there is willingness and time. However, it is important to remember that an evaluation should be made with the general practitioner or cardiologist, in so that the physical conditions necessary to the practice of physical activities are evaluated safely.
In addition, staying well hydrated during activities and throughout the day is essential to improve performance. In these exercises, the greater the intensity, duration and frequency of the activities, the greater the fat burning and resistance gain, but, you should never struggle beyond the account, to the point of feeling a lot of pain, shortness of breath or dizziness.
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