Aerobic exercise at home
Aerobic exercise is the kind of exercise that causes the heartbeat to accelerate and the body begins to sweat. Examples include walking, bicycling, jogging, rope jumping, running, aerobic dancing, swimming. For a healthy person, aerobic exercise for 30 minutes is essential every day. But anyone can do more if they want. But it will depend on his physical fitness and ability. According to researchers, 300 minutes of aerobic exercise per week is enough for a healthy person.
Aerobic exercises can release a type of chemical called endorphin, which reduces depression. Likewise, calories are easily lost as a result of such exercises, resulting in weight loss. So, aerobic exercises can play an important role in weight loss. If a person exercises aerobic for 30 minutes a day, then metabolism is most effective for the next one hour.
Aerobic exercise reduces the risk of heart disease, increases lung function, and strengthens the body’s long and lean muscles (thigh muscles). First of all, stay healthy and strong. However, for those who are beginning to exercise, or are suffering from heart disease or other physical problems, it is important to consult an expert before exercising.
Before starting any aerobic exercise it is important to complete the warm-up and cooling process. In this case loose clothing and comfortable shoes should be worn. It is possible to do aerobic exercise at home without going out.
■ Stand with two legs open.
■ Jump with two hands up. Jogging jump burns 100 calories in 10 minutes.
■ Each jump can take 30 to 60 seconds for up to 10 to 30 minutes.
■ Twenty minutes burns approximately 220 calories.
■ Although it is straightforward to look at, it is a high quality aerobic exercise.
■ Do this exercise for 10 to 30 minutes.
You can do any exercise for 30 minutes. Again, do any three aerobic exercises for 10 minutes each for total 30 minutes. For example: jogging, jogging jumps and rope jumps.
Physiotherapy consultant, PTRC