Ever Trend Zone Exercises such as running and walking can play an important role in your weight loss journey. But is it enough to do 30 minutes of aerobic exercise to lose weight?
Running, cycling, swimming and walking are some of the heart rate-raising exercises. Aerobic exercise is linked not only to good heart health, but also to weight loss. This is considered to be one of the most effective ways to burn fat. You may have a list of exercises with you, but you may be wondering about the duration. Do you need 30 minutes of aerobic exercise to lose weight? Duration is important, especially without strength training, as too much aerobic exercise can lead to muscle loss along with fat loss. I would also like to know if I need more than 30 minutes to lose weight.
What is aerobic exercise?
Aerobic exercise is a short form of cardiovascular exercise, also known as aerobic exercise. “It means you’re using oxygen to fuel your physical activity. It’s an exercise that keeps your heart and lungs healthy,” says fitness expert Abhi Singh Thakur. Aerobic exercise can reduce the risk of early death from any cause, including heart disease, according to a study published in the British Journal of Sports Medicine.
It is intended to keep you strong, but aerobic exercise for weight loss seems to be becoming more popular. “Now, most people do aerobic exercise just to burn fat. Yes, apart from keeping their heart healthy, they can also burn fat, lose weight and improve stamina,” says the expert.
During this exercise, your heart rate should exceed 120 beats per minute. This means you are pushing your body enough to make your mind work more. “Aerobic exercise always uses your heart and lungs, but you can also train your arms and upper body muscles, especially when running or cycling, boxing or swimming.
Aerobic exercise for weight loss: What’s effective?
If weight loss is in mind, focus on calorie deficits. This means that you should burn less calories per day than you burn. Aerobic exercise to lose weight works as it helps burn calories. “The body needs more energy, especially when your heart rate increases above 120 beats per minute. To meet this need, we begin using storage fuels, mainly glycogen (sugar stored in muscles and liver) and body fat,” says the expert. As the strength increases, the body begins to mix and maintain both of these sauces. The higher the strength, the more calories you burn, and the body begins to access the energy and fat.
But how much weight you lose depends on factors like:
- Strength: Engaging in active workouts burns more calories.
- year: The older you get, the fewer calories you burn.
- Sex: Men usually have more muscles, and women often lose weight faster than women because women have more muscles, according to the US Department of Health and Human Services.
Aerobic exercise for weight loss: Is 30 minutes of aerobic exercise for a day?
“Yes, 30 minutes of aerobic exercise for weight loss works if you’re consistent and in a calorie deficit,” says Thakur. During a study published on the JAMA Network, participants engaged in aerobic exercise for 150-300 minutes a week showed significant losses in waist circumference, body weight and fat. This means that 30 minutes of aerobic exercise for 5 days can help you lose weight. “It’s better to do high-intensity 3-4 times a week to do low-intensity aerobic exercise to lose weight every day than skipping workouts,” experts say.
Aerobic exercise for weight loss: pound-loss exercise
This is part of weight loss aerobic exercise.
1. Shadow Boxing
How to do it:
1. Raise your hands and chin and stand in a fight
2. Move your toes left and right
3. Stabilize your body and throw a combination of left and right jabs.
4. Make an upper cut by bending your knees and sending a strong punch upwards. At least five rounds will be played for 3 minutes.
2. Jump Rope
How to do it:
1. To play the jump rope, stand tall with the rope behind your heel.
2. Jump your toes while maintaining the core firmly.
3. Use your wrists instead of shoulders to rotate the rope
4. Start at 1 minute, rest for 30 seconds, then try again.
3. Burpee
How to do it:
1. Crouch down and place your hands on the floor.
2. Return your feet to the push-up position.
3. Bend your elbows so that you can bring your elbows closer to the floor.
4. Return to the push-up position and return the foot to the squat position.
5. You jump up into the sky, return to the ground and land. Do this 10-15 times.
4. High knees
How to do it:
1. To kneel high, raise your hands and turn your back.
2. Lift your knees at a fast pace.
3. Pump your arms while doing this aerobic exercise to lose weight. You’ll be off 10 times in 30 seconds.
5. Mountaineering
How to do it:
1. Push your body down your forearm and start at the position of the board, raising your body out of the ground to form a straight line.
2. Pull your knees towards your chest.
3. Quickly switch legs. Stabilize your lower back. Do this for 20 seconds.
6. Squat jump
How to do it:
1. Stand with your feet shoulder-width aligned and perform a squat jump.
2. Bend your knees and take the squat position.
3. Jump while captivating glut, quad and hamstrings.
4. For another jump, land softly and descend to the squat position again. Do this aerobic exercise 15 times for weight loss and do 4 sets.
Aerobic exercise for weight loss is often suggested as it helps you burn calories. You can do 30 minutes of aerobic exercise a day to lose weight, but if you feel tired or uncomfortable, listen and stop.
Related FAQs
Is 10,000 steps a day enough aerobic exercise?
Yes, it’s a kind of low-intensity aerobic exercise. It keeps your metabolism active and supports fat loss. It can be done easily every day.
Does walking burn belly fat?
Yes, walking can burn belly fat if done consistently with a lack of calories. But remember that you can’t burn belly fat. You will also lose fat from other parts of your body.
Can aerobic exercise alone help you lose weight?
Yes, you can lose weight by doing only aerobic exercise. However, aerobic exercise does not challenge resistant muscles, so you lose muscle.
Can I lose 10 kg a month?
It’s neither safe nor realistic for most people. One kg is equivalent to 7,700 calories. 10 kg will be in a deficit of 77,000 calories over 30 days, which is extreme. You may lose weight quickly, but you may lose muscle and feel weak. The safe goal is to lose 1-1.5 kg per week. This amounts to about 4-6 kg per month.
