With optimal aerobic endurance, the human being can make greater physical efforts for a long time. Likewise, aerobic capacity allows us to improve motor function in daily activities. In this way, a person who works her aerobic resistance daily will be able to avoid muscular ailments and diseases associated with sedentary lifestyle and low physical form.
In this article we present you 10 aerobic resistance exercises. With this routine of physical work, you will work the respiratory system and the cardiovascular system, while you define muscle and burn fat and eliminate harmful toxins for the body.
Burpees are an excellent cardiovascular exercise, as they allow you to work your legs, buttocks and torso quickly and easily and by activating the cardiovascular system well, providing a lot of oxygen to the entire body. This exercise is a good example of the difference between aerobic and anaerobic exercises, since the burpee is an exercise where we need a lot of oxygen to complete it. Follow this simple step by step to do burpees correctly:
- Stand up straight, with your back and arms straight.
- Perform a static jump, without taking too much momentum to avoid reaching a considerable height.
- As you go down again, lie on the ground, supporting the palms of your hands and the balls of your feet to support you.
- Perform a push-up, keeping your back straight.
- Get back on your feet again and jump, that is, perform the same sequence.
- Complete 3 sets of 10 reps. Rest 30 seconds between each set and progressively increase the speed of the sequence with each repetition.
For people with overweight problems, rowing is an excellent resource to burn fat fast. This aerobic resistance exercise works the entire torso, as well as the thighs and legs. To do the rowing exercise to gain aerobic endurance and strength, you will only need a long and resistant bench and some dumbbells of a weight appropriate to your physical resistance to complete it or, use the rowing machine at the gym.
- Place the bench horizontally in front of you.
- Hold a dumbbell in your right hand and rest your knee and left hand on the bench, without flexing your spine.
- Raise the dumbbell with your right hand, flexing your elbow without detaching it from your torso. As you perform the movement, inhale deeply through your nose, contracting your abdomen.
- Complete 15 repetitions the right arm, expelling the air through the mouth when lowering the dumbbell.
- Reverse your body position to work your left arm.
- When finished, sit on the bench, holding a dumbbell in each hand.
- Bring your legs together and stretch them forward, leaving your heels flat on the floor.
- Contract your abdomen and slightly bend your waist forward, without hunching your back.
- Raise and lower the dumbbells with each hand, flexing your elbows without separating them from your torso as you lower your arms.
- Similarly, inhale through your nose when raising the dumbbells and exhale through your mouth when lowering them, completing 20 repetitions.
- At the end of these repetitions, modify the extension of the arms, stretching them towards the front(always holding the dumbbells).
- Similarly, keep your elbows close to your torso as you contract your arms. Complete another 20 reps.
Bicycle or elliptical, one of the most complete aerobic resistance exercises
Riding a bike, whether it’s traditional, stationary or elliptical, is great for improving aerobic endurance. You just have to make sure to set distances and periods according to your physical capacity and gradually increase them as you improve your physical condition.
In addition to helping you burn fat, cycling activates your entire body, optimizing the cardiovascular system. If you opt for the elliptical, it is important to have the help of an expert to guide you to set the appropriate intensity on the device, as well as to use it properly.
Similarly, before cycling, it is very important that you warm up beforehand to avoid injuries. A couple of sets of squats, jumps, lunges, push-ups and basic stretches will help you activate your muscles and begin to better oxygenate your body before you get on pedaling.
To improve aerobic endurance, stair climbing is one of the simplest and most effective techniques. Although it seems incredible, something as simple as going up and down stairs strengthens the glutes, thighs and legs, helping you to define muscle and improve your physical condition. Pay attention to these simple exercise variants to improve aerobic endurance by climbing stairs:
- Put your right foot on the first step, slightly bending your knee.
- Raise and lower your leg, from the step to the ground, 20 times. Then, do the same with the left leg, simulating the upward march.
- Then, perform the same movement as you started, but instead of using the first step, lean on the second.
- Contract your glutes and inhale through your nose as you raise your leg. As you lower it, exhale through your mouth.
- Always keep your supporting leg firm and elongated. Also complete 20 repetitions with each leg on the second step.
Jogging to gain aerobic endurance
Jogging is one of the basic aerobic endurance exercises. You just need to put on comfortable sportswear and running shoes and go out to exercise. In principle, jogging 20 minutes a day will be enough to improve your physical condition if you do it very regularly or, better, daily. As you gain endurance, you will be able to jog for longer distances and periods, always at a moderate pace.
This is one of the main differences between aerobic and anaerobic exercises, since, in competitive races, the premise is to travel a short distance in the shortest time possible, making the maximum effort to improve the brand. When jogging, the premise is not to arrive first, but to finish the route and the set time(20, 30, 40 minutes) without getting too tired.
A to include the running in your daily routine and see how fat burn calories much easier. In the same way, you will strengthen your respiratory and cardiovascular system, while improving your appearance with each kilometer traveled.
This medium intensity aerobic exercise allows you to work your arms and legs at the same time, helping you to tone your body quickly and fun. You just have to make sure to choose a rope with a length proportional to your height and the length of your arms. Likewise, it is advisable to use gloves to improve grip or, failing that, avoid rough material ropes that cause problems in the palms of your hands. Pay attention to the following instructions to jump rope and improve aerobic endurance:
- In rope jumping, coordination is the key. You must rotate your wrists or arms to move the rope, and then perform jumps so that the rope passes under your feet.
- Keep your back straight and your gaze straight ahead so you don’t lose your balance.
- It is very important to regulate the speed of the twist of the rope to avoid fatigue quickly.
- As you gain practice, you can increase the intensity and speed of the jump, as well as the types of jumps.
Also known as the climber’s exercise, mountain climbers allow you to work your torso, legs and glutes to gain and tone muscle. The best thing about this cardiovascular exercise is that you can do it at home, without having to rely on external machinery or have ample space. Let’s see how to do the mountain climber or climber exercise, a simple and effective aerobic resistance exercise:
- Lay a tarp or mat on the floor.
- Lie on your back on it, supporting the palms of your hands and the balls of your feet.
- Keep your back and arms straight.
- When you are in a position as if you were going to do a push-up, bend your right knee forward, leaving your left leg elongated back, with the ball of your foot resting on the mat.
- Alternate the position of the legs, simulating climbing on the ground.
- Keep your arms and back steady so you don’t lose your balance. At the same time, inhale through your nose and contract your abdomen, then continually expel the air through your mouth.
- Complete 3 sets of 15 repetitions, gradually increasing the speed of the movement in the legs.
The strides hopping is also a good example of the difference between aerobic and anaerobic exercises. Here we will need coordination and good breathing, in an exercise of moderate intensity where, as opposed to anaerobic exercises, we do not need to make great efforts in a short time. To optimize the effectiveness of the exercise, you can include dumbbells in your routine. Pay attention to the following step by step to learn how to correctly complete this variant of the traditional stride:
- Stand up straight, with your back straight.
- Hold a dumbbell in each hand, a weight proportional to your physical resistance.
- Bend your right knee and take a long step forward, leaving your left leg elongated back.
- Stretch your arms up, holding the dumbbells, and perform a jump. As you take off, alternate leg positions so that your right leg is elongated back as you land.
- Complete 3 sets of 15 repetitions each, alternating the position of the legs in each stride.
Bicycle crunches are a medium intensity aerobic exercise. With it you will not only work the torso, you can also tone the buttocks if you do it correctly. Here we explain, step by step, how to perform this abdominal modality:
- Lie on your back on a mat placed on the floor.
- Bring your legs together and bring them up, so that your heels are about 15cm above the ground.
- Put your hands behind your head, bending your elbows out.
- Lean your torso forward, without straining your neck or spine.
- Bend your right knee and bring it closer to your chest.
- Rotate your torso to the right side until your left elbow touches your right knee.
- Return to the previous position, keeping your legs elevated.
- Perform the same mechanics but in reverse, bending your left knee.
- On each rep, alternate sideways, without stopping. Keep completing reps for 1 minute.
Aerobic resistance exercises: cardio routine
The cardiovascular exercises are ideal to identify the difference between aerobic and anaerobic exercises. In cardio the intensity is moderate, the idea is not to make great efforts in a short time, but to adapt our body to continuous work to improve physical resistance. A good cardio routine is the ideal complement if you want to do aerobic resistance exercises to improve it. Here we show you a simple routine that you can do at home, without complications or risks.
- The first thing is to perform muscle stretches in the torso and extremities to avoid injuries and ailments.
- Start with a set of 30 basic squats to warm up. Put your hands behind your head and bend your elbows. Then, bend your knees and lower your torso, as if you were going to sit down. Raise and lower your torso, straining your glutes and thighs with each descent.
- Follow up with 20 push-ups to activate your torso. You should lie face down on the floor, supporting the palms of your hands and the balls of your feet. Raise and lower your torso, without arching your back and keeping your legs together and stretched back.
- Then complete an abdominal plank for one minute. To do this, lie on the floor face down, supporting your forearms and the balls of your feet to support yourself. Contract your abdomen and keep your back straight and legs elongated during exercise.
- To finish, do 10 repetitions of jumping jacks. You just have to jump and spread your legs in the air, bringing them together when touching the ground. At the same time, extend your arms upward and high-fives each jump. The back will always be straight in each repetition.