What is the best exercise for aerobic?
aerobic exercises activity in the aerobic zone is of moderate intensity. This is the case of a slow race for example. During this kind of activity, you will be able for example to speak. So it’s an effort you can sustain for quite a long time.
Classified in the endurance category, it will mobilize between 65% and 80% of your maximum heart rate. The energy reserves used for the occasion are essentially fatty. Running, cycling…
You will understand, to lose this little buoy that weighs you down so much, it is better to focus on aerobic exercises.
An effort in the anaerobic zone, on the other hand, will be more intense. It will be almost, of the order of a sprint. We then speak of resistance effort, and you will be at 85-90% of your HR max.
Your muscles will produce waste products (essentially lactic acid) and this time you will burn sugars. This effort cannot be prolonged for more than a few minutes, like bodybuilding exercises for example.
And there is no question of embarking on this type of effort when you are just getting back into the sport.
To choose your training plan wisely, and to wisely include activities in the aerobic and anaerobic zones, seek advice from a sports doctor.
6 aerobic exercises to move at home
There are 6 aerobic exercises to move at home. To keep you active during this difficult time, we thought of offering you small exercises that you can do at home. Today, aerobic
The burpee, or squat pushup, is a full-body exercise. The exercise is performed by following these steps:
- Start in a standing position.
- Lie in a squat position with your hands on the floor.
- Return your feet to the plank position, while keeping your arms straight.
- Immediately return to a squat stance with your feet.
- Rise from a squat to a standing position.
Performed from a plank position, in this exercise you alternate movements bringing one knee to your chest, then stepping back again, accelerating each time until you are “running” against the floor.
Although it sounds simple, this exercise puts most of your body to work and, one thing is for sure, your heart rate will increase.
One of the most popular exercises is the crunch. It involves the entire abs, but primarily it works the rectus abdominis muscle and also the obliques. It allows both to build “six-packs” and to tighten the belly.
Begin the exercise lying on your back. Your legs are bent, but your feet stay on the floor. With your hands placed behind your head, elbows apart. You will move your shoulders forward, towards your knees, contracting your abs. Important: the arms are there to support your head, not to pull it forward.
Stand with your feet shoulder-width apart.
Start by doing a regular squat, then jump with force.
To accomplish one rep, drop your body into a squat stance when you land. Two to three sets of ten reps are recommended.
This exercise consists of running on the spot. We’re talking about a good cardio exercise that will also work your legs and abdominal muscles.
The “push-up” is a popular bodyweight exercise because it can be done anywhere and requires no equipment.
The goal of the push-up exercise is to lower the whole straight body using only the work of the arms. The body descends until the chest (or chin) grazes the floor. A lowering and a rising constitute a push-up.
There are a large number of variations, starting with the position of the arms and hands: push-ups can be performed with the arms more or less close to the body, the hands more or less apart. Other variations exist with the position of the bust, inclined or declined (raised hands or feet) for more targeted action on the shoulders. Push-ups can also be done with one hand, jumping, or even handstand (handstand).
Benefits of pumps
The “pump” combines sheathing (static bodybuilding), which is good for the abdominals, and the movement of the arms, mainly soliciting the pectoralis major, the triceps, and the deltoid.
When performing push-ups, the pectorals are the most stressed in the low position and the triceps intervene the most in the high position. The abdominals are always put to use because the push-ups must be done by keeping the body straight throughout their progress.