Best Aerobic Exercises to do at Home

Aerobic exercises are the most effective for weight reduction since they create a higher level of intensity and target more than one muscle.

Maybe you’ve been using the words synonymously or interchangeably with cardio. For the most part, everyone gets it right, but aerobic exercise can get a bit more complicated than that—and really, it all boils down to how hard you work out.

What exactly is aerobic exercise, and which activities qualify as such? We spoke with specialists who break it all down so you can incorporate aerobics (and its counterpart, anaerobic exercise) into your workouts to help you figure it out. Learn exactly what these terms imply for your fitness—and your health.

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What is aerobic exercise?

When you do aerobic exercise, you use your major muscle groups (such as your legs, glutes, and core) at the same time in a repetitive way for an extended period, according to Michele Olson, Ph.D., CSCS, senior clinical associate professor of sports science at Huntingdon College in Montgomery, AL. Your respiration rate, as well as your heart rate, increases to around 60 to 90 percent of your maximum heart rate.

Because all aerobic activity is considered cardiovascular exercise, you’ll frequently hear “cardio” and “aerobic” used interchangeably. (FYI, not all cardio activity is aerobic, as I’ll explain later.) Aerobic activities, therefore, may be defined as any exercise that causes the body to burn fat. Activities such as jogging, swimming, cycling, and even speed walking can be considered aerobic.

“You need to be able to maintain the activity for more than two minutes and get enough oxygen,” says Noam Tamir, CSCS, owner of TS Fitness in New York City. This means that, even as your breathing rate rises, you should not be gasping for air. “The intensity is usually mild to moderate, allowing you to continue for around 30 to 60 minutes without increasing your heart rate.”

Aerobic activity is generally divided into low- to moderate-intensity categories, although several gradations exist. “Low-intensity aerobic exercise increases endurance, such as brisk walking or a dance-inspired group fitness session. This would be between 60 and 70 percent of your maximum heart rate, which is the area we’ll go for. The moderate-intensity aerobic activity would entail a heart rate of 70 to 80 percent of your maximum and may include activities like step aerobics and jogging. Finally, high-intensity aerobic exercises raise your heart rate from 80 to 90 percent of your max. You may use spinning, faster running, or staircase jogging. It stops short of making a total effort.

What’s the distinction between aerobic and anaerobic exercise

The aerobic exercises entail continuous physical activity between 30 and 60 minutes and maintaining a heart rate of 60 to 90 percent of your maximum. Because the amount of oxygen you take in is adequate, you can breathe and exhale at a constant rate and maintain your speed. Aerobic exercise is the use of oxygen. Aerobic exercise is most concerned with length than intensity. To keep up with a submaximal workload, your body must use fatty acids and carbohydrates as fuel.

On the other hand, Anaerobic exercise is when maximum effort is required. It’s a type of cardio in which you should be able to endure activity for only 30 seconds before needing a rest. While performing this kind of training, it should be difficult for you to breathe (anaerobic, meaning “the lack of oxygen”). Plyometrics, sprinting, and even vigorous weightlifting are examples of anaerobic exercise. Because they can be broken down rapidly, the body consumes phosphocreatine and carbohydrates as fuel [for anaerobic exercise]. “Fat energy sources are too slow to break down.”

Interval training and circuit classes are excellent examples of activities that combine both anaerobic and aerobic fitness. In these sessions, you push yourself to the limit for short periods, followed by lower-intensity rest intervals. “This improves your anaerobic and power ability and maintains your aerobic fitness.”

What is the health Advantage of aerobic exercise?

Cardiovascular days are the most OK days for your heart, but their impact extends beyond the gut. Aerobic exercises lower your blood pressure and blood lipids while also improving your blood glucose levels, which can help you live longer and reduce the incidence of diabetes.

Based on research, the American Heart Association encourages people to do 150 minutes of moderate-intensity activity each week. It can also aid in preventing heart disease, diabetes, and high blood pressure. It may also help preserve your brain sharpness, enhance your bones (even more so if you do it frequently and add a little impact), and combat sadness.

Plus, the more exercise you get, the better you’ll be at it. Aerobic exercise will enhance the size and strength of your slow-twitch muscles, which are utilized in activities like distance running. It may also boost your VO2 max, a key fitness indicator that estimates how much oxygen your body can absorb and use. Tamir explains that improved endurance results from regular aerobic exercise—just going to work or catching the bus without feeling excessively tired is an example.

How to do aerobic workout exercises at home:

Running, swimming, cycling, rowing, and fast walking are all examples of typical aerobics. Circuit workouts can also be done. Maintain the required heart rate and intensity levels to keep it up for a more extended period of time.

There’s a fantastic alternative if you don’t want to go outside or even leave your house but still want aerobic exercise. Do the 12 exercises below in succession for a total of 30 seconds each, with as little rest as possible between exercises:

High knees
Mountain climbers
Butt kickers
Walkouts/inchworms
Alternating bodyweight reverse lunges
High skips
Bodyweight squats
Lateral hops
Walking lunges
Jumping jacks
Crunches
Toe taps to a block or step

Remember that while performing this circuit: You should work at a moderate intensity; so moving from exercise to exercise without stopping shouldn’t be too difficult. If you need a rest, take it somewhat slower. Each time you do it, you’ll get better.