The Best Aerobic Exercises for Weight Loss

We all know moving our bodies is important for optimal health and well-being. Yet, the many recommendations out there can be confusing. How much aerobic exercise should you do? Is it better than strength training? Is it different from cardio? Can aerobic exercise be part of a healthy weight loss regime?

In this blog, we explore why you should do a regular aerobic exercise workout, what this means, and the best aerobic exercise for weight loss. So, let’s dive in!

What is an Aerobic Exercise?

So, what is the meaning of aerobic exercise? Basically, aerobic exercise is any movement that increases your breathing and heart rates. 

In other words, it’s any exercise that makes your heart pump and causes you to take in more oxygen, which helps create energy. An example of an aerobic exercise can be anything from cycling to running or jogging and aerobic HIIT workouts. And yes, aerobic exercise machines also count (as long as your heart is pumping!).

Aerobic Exercises and Cardio: What’s the Difference?

Aerobic exercise is frequently used interchangeably with cardio exercise. This isn’t a mistake, as these are actually two of the same thing. Both strive to improve overall fitness by increasing one’s heart rate and oxygen intake. 

This means you don’t need to worry about doing one or the other; these terms are used synonymously along with endurance exercise.

Aerobic Exercise vs Anaerobic Exercise

While there is no difference between cardio and aerobic, there is a difference between aerobic and anaerobic exercise. Anaerobic exercise in the gym or at home doesn’t involve oxygen. 

For example, sprinting and weight training use anaerobic pathways to produce energy. For quick bursts or these heavy lifts, the body breaks down glucose for energy without oxygen. 

In fact, we can categorise aerobic exercise as a mode to increase endurance. Meanwhile, anaerobic exercise gives way to increased muscle mass and strength. Thus, both of these types of exercise are important to include in a holistic and well-rounded workout plan.

Aerobic vs. Strength Training

There’s no two ways around it: Both aerobic exercise and strength training are important for optimal health and weight loss. Aerobic exercise improves cardiovascular and respiratory health while burning calories. Yet, strength training helps build muscle, which burns more calories than fat at rest and can be beneficial for sustainable long-term weight loss.

It’s important to note that aerobic training will also build some muscle, but not to the same extent as strength training. 

At the end of the day, incorporating both of these types of workouts into your weekly routine can not only support your weight loss journey but also contribute to a long, healthy, and happy life.

How Aerobic Exercise Workouts Improve Your Health

The benefits of aerobic exercise should never be underestimated. Even a low-impact aerobic workout is better than no aerobic activity at all. So, with that in mind, here are a few benefits associated with aerobic exercise.

1. Fat Burn

Aerobic exercise burns fat after using up your glucose stores. In other words, aerobic activity uses calories for energy, which are gained through glucose and fat stores. However, aerobic activity must be very intense or long to burn major calories. Yet, at the same time, it always has a place in a healthy weight loss regime.

2. Improves Heart and Lung Health

The major benefit of aerobic exercise is its direct impact on your heart and lung health. Over time, you may see decreases in your resting heart rate, indicating your heart is becoming more efficient. In turn, this can also reduce your risk of a heart attack, stroke, diabetes, high blood pressure, and more.

3. Improves Mood

Even a small bout, such as 10 minutes of aerobic exercise at home or low-impact aerobic exercise, can lead to significant improvements in mood. This is because most forms of aerobic exercise help release endorphins, which help us feel good. Additionally, this can contribute to lower stress and anxiety.

All of the above can also help contribute to your weight loss efforts. When we’re less stressed, we’re more likely to engage in healthy behaviours and stick with them.

The Best Aerobic Exercises for Weight Loss

So, what exercises are aerobic? And which ones are best for weight loss? Below, we look closer at the types of aerobic exercise.

Cardiovascular Workouts

While cardio is frequently used interchangeably with aerobic exercise, “cardio workouts” can be defined as consistently performing a movement for long amounts of time, such as 30 to 60 minutes. Some examples include running, jogging, and cycling.

Running and Jogging

The great thing about running and jogging is that it’s accessible to almost anyone. All you need is a pair of runners and a path or treadmill to run on, and you’re set. 

If you’re new to running, it can be beneficial to start with a walk-run split. This may mean running for one minute, then walking for one minute, and alternating for 30 minutes or more. You can then begin to increase your running intervals as your body adapts.

Cycling

Cycling, or spinning in the gym, is another simple option. It’s easy on the joints, which can benefit those with previous injuries or arthritis. Additionally, it can be a good alternative to running if you prefer variety over the same workout each time.

Swimming

Swimming stands out as an excellent aerobic exercise due to its accessibility and full-body engagement. The beauty of swimming lies in its inclusivity—whether you’re a beginner, intermediate or a seasoned athlete, all you need is access to a pool. For beginners, starting with a gradual approach, such as alternating between different strokes or incorporating rest periods, can ease the adaptation process. 

As your swimming proficiency improves, you can gradually intensify your workout by incorporating more challenging strokes and increasing the duration of your swims, allowing your body to adapt to the cardiovascular demands of this invigorating exercise.

High-Intensity Interval Training (HIIT)

HIIT combines high-intensity intervals with active recovery intervals. It’s another great way to get your heart rate up.

HIIT Workout Classes

A great aerobic class that may take up less time is a HIIT workout. For instance, Aura Leisure offers a HIIT cardio class and HIIT strength classes which will definitely get your heart racing while saving you time.

Spin

If HIIT spin classes aren’t your thing, you may want to try a lower-impact spin class instead. These classes involve intervals of intense work followed by recovery periods. It can be fun and motivating to perform this type of workout with a community of like-minded individuals. 

Alternatively, there are also many types of spin workouts available online or at home. If you have a stationary bike available, this may be something you want to explore.

Aqua Aerobics

An aqua aerobics workout is a wonderful, low-impact option. As part of your aerobic exercise plan, you could do this a few times a week. It involves performing movements in the water, which is easy on the joints and a great option for those with injuries.

Low-Impact Aerobic Exercises

Not all aerobic activity has to be intense, either. As per the above, aqua aerobics is a low-impact option. On top of this, aerobic step workouts, boxercise and dance workouts may also provide low-impact ways to get your heart rate up.

Aerobic Step Workouts

Step aerobic workouts offer all the same benefits as other types of aerobic activity but without the stress on your joints. Moving to the beat, this often involves a full-body workout that is both fun and effective.

Boxercise 

Boxercise is another excellent low-impact aerobic exercise, blending fitness and enjoyment seamlessly. Boxercise, modelled after boxer training, offers a cardio-focused workout with an emphasis on toning. Its inclusivity, catering to all ages and fitness levels, makes it an ideal choice for beginners, requiring no prior athletic experience. 

The exercise not only introduces basic boxing skills in a non-contact environment but also progressively advances to teach intricate combinations, encompassing footwork and body movements, ensuring a safe, effective workout that adapts to varying skill levels.

Dance Workouts

Zumba and other dance classes can further offer a great aerobic workout. Again, anything that gets your heart rate up is aerobic exercise; this includes any dancing you do at home!

Aerobic Exercises at Home

So, does aerobic exercise have to involve a gym? The answer is no! You can absolutely perform aerobics training in the comfort of your own home. There are many aerobic classes online that offer a great workout. 

You can even make it a whole event. Invite friends over. Plan a brunch afterwards, and make this a weekly event.

Sample Aerobic Exercise Plan

A sample of an aerobic exercise plan may include 30 minutes of aerobic movement five times a week. Alternatively, you could also do 60 minutes three times a week (such as three aerobic classes). Try alternating between different exercises to keep it interesting. This will ensure you achieve the recommended 150 minutes of aerobic exercise per week, keeping your heart and lungs in tip-top shape. 

Boost Your Aerobic Endurance with Aura Leisure

How much aerobic exercise should you do per week? At the end of the day, the amount of aerobic exercise you require will depend on your specific weight loss goals. However, as per the above, it’s recommended to get at least 150 minutes of aerobic exercise per week. When combined with strength training, you’ll have the perfect combination for overall health and sustainable weight loss and this is where Aura Leisure comes in. Signing up for a gym membership will give you the motivation and accountability to get those 150 minutes in each week.

So by now, we know the answers to how aerobic exercise works, what the benefits of aerobic exercises are and how much we should include in our lives. If you’re interested in joining a community of like-minded individuals and having fun while you exercise, look no further than Aura Leisure. 

Grab your gym membership today!