How to start aerobics

Aerobics refers to any exercise that uses one’s own body weight as resistance. There are many kinds of aerobics movements. You can choose the movements you like at will and make a training plan that suits you. Since you don’t need special equipment, you can do it at home. If you want to restore your original body shape or lose weight, you can start with aerobics and get into the habit of exercising every day.

Question1: How to practice aerobics at home?

1. Choose a few different aerobics movements to exercise each part of the body.

If you want to develop a set of exercise plan, you can incorporate push-ups, pull-ups, squats, sit-ups, jumps, lunges and other actions. Aerobics is any exercise that uses your own body weight as resistance, so you have many choices. First select 5 movements of interest as the basic exercises to ensure that the entire body is exercised, including the upper body, core muscles and lower body.
The best exercise for the upper body is push-ups! Pull-ups are good for shoulder exercises, while support exercises can effectively exercise the triceps.
Sit-ups, abdominal crunches, Russian twists and dead-worm movements can effectively exercise core muscles. If you don’t like strenuous movements, consider doing planks.
Exercises for the lower body include squats, box jumps or lunges. Most of the aerobics for the lower body can also exercise the back and buttocks.
Some aerobics exercises can exercise the whole body, such as poppy jumping. However, poppy jumping is a bit difficult for beginners.

2. Do not use too many repetitions at the beginning, it is recommended to increase the repetitions gradually.

The most popular strategy is to repeat each action a certain number of times, usually 5 or 10 times, and then gradually increase the number of repetitions to improve endurance. At the beginning, focus on the exercise posture and increase the number of repetitions after ensuring that the posture is correct.
If your goal is to build muscles, you can use a weight vest or elastic band to increase the amount of strength needed for each action. After mastering the correct exercise posture, increasing resistance can add exercise pleasure.
There are also high-intensity aerobics that incorporate advanced training movements, but they are not suitable for beginners.

Question2: Can I gain muscle just by doing aerobics?

1. Yes.

Lifting one’s own weight is basically the same as lifting free weights such as barbells and dumbbells. Any exercise that uses weight as resistance can help you build muscles, and aerobics is no exception. However, because you cannot control your weight and aerobics consumes a lot of calories, it may not be the fastest or most effective way to gain muscle. It can only be said that they definitely make you stronger and develop distinct muscle lines.
People who are extremely thin or have a low BMI (Body Mass Index) are more difficult to gain muscle through aerobics. This is because aerobics relies on one’s own body weight as the main resistance. If you are not very heavy, the pressure on the muscles is not great. You will still develop muscles, but you won’t see obvious results right away.

2. You can use a weight-bearing vest or ankle weight-bearing sandbag to promote muscle growth.

If your main goal is to lose weight or improve flexibility, there is no need to increase weight. If you want to build bigger muscles, you can wear a weight vest or ankle sandbag when doing exercises.
If you want to develop the body shape of a bodybuilder, the best way is to lift weights. You can continue to practice aerobics, but set aside at least 2-3 days a week to practice weightlifting.

Question3: Can aerobics consume fat?

1. Aerobics can definitely help you burn fat and lose weight.

Aerobics will increase the heart rate and make the body move, so it helps to lose weight. If your main goal is to lose weight, be sure to incorporate squats and jump jumps into your training plan. These two exercises exercise your whole body and will make you sweat, which is very effective in burning fat.

2. Long-term weight loss requires consideration of diet.

Don’t think that you can lose a lot of weight by doing aerobics for a few minutes a day. Changes in diet and lifestyle are more important for weight loss. Even if you successfully shed some weight with aerobics, if you eat an unhealthy diet, you will quickly rebound.
A healthy diet will also make exercise easier. Eating a lot of junk food or red meat can make you dull, sluggish, and unwilling to move.

Question4: How often should aerobics be practiced?

1. If your goal is to lose weight, do 30 minutes of aerobics every day.

If you want to lose weight but don’t do weightlifting or high-intensity exercise, you should practice aerobics for at least 30 minutes a day to effectively continue to burn calories without putting pressure on the body.
The biggest advantage of aerobics is that you don’t need fancy equipment, and you can do it basically anywhere in the house. It’s that simple to open a TV program that plays at least 30 minutes, watch it and finish 30 minutes of exercise.

2. If you have other forms of exercise, you can practice aerobics on the rest day.

Aerobics does not lift more than one’s own body weight, so it does not put too much pressure on the body. If you lift weights or do other high-intensity training, you need to rest for a few days after each training session. Practice aerobics on rest days, burn some calories without putting too much pressure on the body, and build muscles.
If you do high-intensity aerobics, treat them as weightlifting. After each exercise, you have to rest for 1 day to give your muscles time to recover.

Question5: What should I eat during aerobics?

1. Take a healthy, balanced diet as usual.

There is no need to follow a special diet during aerobics. Eat healthy foods as usual, and reduce your intake of red meat, fat, and sugar. Eat plenty of fruits, vegetables, whole grains and experience protein. Eat less junk food and avoid sugary drinks because they are full of calories that are not nutritious.
Don’t forget to drink plenty of water. No matter what exercise you do, you must keep your body hydrated. Drink 470-710ml of water before and after exercise. During exercise and sweating, drink 120-240 ml of water every 15-20 minutes.
If you exercise regularly, it is better to eat 4-5 small meals a day instead of eating 2-3 large meals a day.

2. To lose weight, the calorie intake must be lower than the calories consumed.

Reducing calorie intake is very important for effective weight loss. If your weight is 84 kg, 30 minutes of aerobics will consume about 200 calories.
For example, if you consume 1,200 calories a day, doing aerobics will consume about 400 calories, and you need to consume 801 calories to reach the goal. Remember that any physical activity can burn calories, including walking, practicing yoga, stretching and cleaning the house.
There are many applications that can help you record your calorie intake and consumption.

Question6: How long does it take to practice aerobics to be effective?

1. It depends on your exercise frequency and intensity.

How long aerobics can take effect depends on how often you exercise and whether you do other forms of exercise. The initial weight and physical condition also have an impact. Don’t be discouraged if you don’t see the effect right away.
If you are overweight and have not exercised for a period of time, you may need to practice longer to achieve significant results. Don’t be sad. In the long run, starting exercise now will definitely benefit the body.

2. Keep practicing aerobics and you will start to see results within a few months.

Even if you don’t develop the perfect 6-pack abs, your body will feel significantly better after at least 1-2 months. As long as you practice aerobics regularly, you will find yourself more energetic, better balanced, and sharper in your thinking. Persevere, you will see results, don’t give up!