Aerobic Exercise for a Flat Tummy and Weight Loss

Have you ever wondered why Kenya and other African countries produce so many great runners who are in great health despite being skinny? I guess their good health and stamina in itself is a great proof for the success of aerobic exercises as a weight loss medium.

What are Aerobic Exercises?

Aerobic exercises are also known as cardio-vascular exercises. They are exercises involving large muscle groups like legs, hands, hips etc and involve sustained rhythmic movements. The most common example of an aerobic exercise is running or jogging, while walking, swimming, sprinting also are other forms of aerobic exercise.

Aerobic exercise increase our body’s oxygen need by making the lungs work harder. This has various benefits and apart from being  the key to weight loss it is also the answer to how to reduce tummy. Reduced blood pressure, increased efficiency of lungs and heart, better respiratory system and reduced stress are several of the other advantages of aerobic exercises apart from weight loss.

How Do They Help in Weight Loss From Tummy

It is important to understand how tummy weight loss and fat loss occur. Weight loss from the stomach and from other parts of body by a calorie deficit. It basically means you need to spend more calories than you eat to reduce weight. Aerobics are great for overall sustained weight loss as they burn the calories almost proportionally.  Half an hour of jogging may be enough to burn 300 calories, for example.

Aerobic exercises can even be done at a small corner in one’s home, and certain aerobic exercises are very enjoyable too. Or you can head outdoors to a park, on streets, in a local gym or swimming pool, dance classes.

Aerobic Exercises without Joining Gym

As mentioned above, many of the aerobic exercises can be done without joining any gym. Let us start with one of the few enjoyable exercises: dancing. Yes, dancing is a form of aerobic exercise and helps a great deal in reducing calories. So put on your favourite CD and start dancing. Alternatively, look up YouTube for dance class videos or sign up to some dance classes and learn them properly, and lose weight side by side.

Another exercise that can be done inside your home is to reduce thigh and tummy fat or love handles is Spot Jogging. Spot jogging means you’re staying at the same spot while making your body parts move as you’re jogging. It is generally not advised to do spot jogging, but it is a way of burning calories, anywhere and anytime. You can also get yourself a treadmill and do the running exercises at your home. it will also help you record your progress.

A simple and cheap skipping rope is also enough to get you a good dose of exercise. It costs under 20 dollars, fits anywhere easily and requires about a foot of headspace above, in front and behind, and can be used by anyone at all. You can burn calories equivalent to a mile run in about 10 minutes by skipping ropes. It’s easy, cheap, and convenient.

If weather and your time permit, heading to the nearest park or street pathway for running or jogging is a very good way to not only lose weight but also improve overall fitness. Running, jogging, brisk walking, all improve blood circulation and respiratory system. It is important however to heed caution when outdoors, especially on street.

While running is good, unless you can run for an hour or more every day, the results won’t be good enough to motivate you enough. For the same reason, instead of running regularly, sprinting is advised where you perform an exercise at full intensity in short bursts rather than taking a long route in consistent intensity.  Slowly and steadily, the stamina will increase, and so will the duration of the short bursts where you run or perform the exercise at high intensity.

Exercises at the Gym Help Reduce Tummy Fat

While most of cardio exercise machines are now available for sale, it is still a cheaper and more feasible solution to visit a gym where you can have various different exercise machines as well as a trainer to help you perform.

Various types of exercise machines at almost every gym include treadmills, cross-trainer, exercise bikes, while some of them also have rowing and ski machines. It is a good habit to have a routine of different exercises for short durations instead of one exercise for longer duration. It is good to balance out the training.

Another outdoor exercise which has multiple health benefits is swimming. Swimming is a gentle exercise with whole body movement and lesser threats of injury. Swimming is safe, and there is no fear of sweaty armpits either. It makes one feel fresh at the same time. However, if you are considering it for stomach and waistline, it probably isn’t a good exercise. Though for weight loss and fitness, it works wonders.

  

Aerobic exercises can be performed 3-5 days a week for half an hour to an hour. Not only will it help in weight loss, it will also improve blood circulation, reduce stress and help you reduce tummy fat.