10 AEROBIC RESISTANCE Exercises

Burpees are an excellent cardiovascular exercise, as it allows working legs, buttocks and torso quickly and easily and activating the cardiovascular system well, providing a lot of oxygen to the whole organism. 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:

1. Stand up straight, with your back and arms straight.
2. Perform a static jump, without taking too much momentum so as not to reach a considerable height.
3. As you come down again, lie on the ground, supporting the palms of your hands and the balls of your feet to support yourself.
4. Do a push-up, keeping your back straight.
5. Get back on your feet again and jump, that is, perform the same sequence.
6. 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. With this aerobic endurance exercise the entire torso is worked, as well as thighs and legs. To do the rowing exercise for aerobic endurance and strength, you will only need an elongated and resistant bench and some dumbbells of a weight appropriate to your physical resistance to complete it or, use the rowing machine from the gym.

1. Place the bench horizontally in front of you.
2. Hold a dumbbell in your right hand and rest your knee and left hand on the bench, without flexing your spine.
3. 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.
4. Complete 15 repetitions the right arm, expelling the air through the mouth when lowering the dumbbell.
5. Reverse your body position to work your left arm.
6. When finished, sit on the bench, holding a dumbbell in each hand.
7. Bring your legs together and stretch them forward, leaving your heels flat on the floor.
8. Contract your abdomen and slightly bend your waist forward, without hunching your back.
9. Raise and lower the dumbbells with each hand, flexing your elbows without separating them from your torso as you lower your arms.
10. Similarly, inhale through your nose when raising the dumbbells and exhale through your mouth when lowering them, completing 20 repetitions.
11. At the end of these repetitions, modify the extension of the arms, stretching them towards the front (always holding the dumbbells).
12. Similarly, keep your elbows close to your torso as you contract your arms. Complete another 20 reps.

Riding a bike, whether it’s traditional, stationary or elliptical, is great for improve aerobic endurance. You just have to make sure to set distances and periods according to your physical capacity and gradually increase them, as your physical condition improves.

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 get started. better oxygenate the body before you get on pedaling.

In this other post we show you an exercise routine on an elliptical machine that can help you improve aerobic endurance easily.

To improve aerobic endurance, stair climbing is one of the simplest and most effective techniques. Although it seems incredible, something as simple as up and down stairs strengthens the buttocks, thighs and legs, helping you define muscle and improve your physical condition. Pay attention to these simple variants of exercises to improve aerobic endurance by climbing stairs:

1. Put your right foot on the first step, slightly bending your knee.
2. 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.
3. Then, perform the same movement as you started, but instead of using the first step, lean on the second.
4. Contract your glutes and inhale through your nose as you raise your leg. As you lower it, exhale through your mouth.
5. Always keep your supporting leg firm and elongated. Also complete 20 repetitions with each leg on the second step.

The trot is one of the aerobic resistance exercises basic. You just need to put on comfortable sportswear and running shoes and go out to exercise. At first, jogging 20 minutes a day It 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.

By including the running In your daily routine you will see how burning fat and calories is much easier. The same way, you will strengthen your respiratory and cardiovascular system, while improving your appearance with every kilometer traveled.

East medium intensity aerobic exercise It allows you to work arms and legs at the same time, helping you to tone your body in a fast and fun way. 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, to 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:

1. 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.
2. Keep your back straight and your gaze straight ahead so you don’t lose your balance.
3. It is very important to regulate the speed of the twist of the rope to avoid fatigue quickly.
4. As you gain practice, you will be able to 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 climer or climber exercise, a simple and effective aerobic endurance exercise:

1. Lay a tarp or mat on the floor.
2. Lie on your back on it, supporting the palms of your hands and the balls of your feet.
3. Keep your back and arms straight.
4. 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.
5. Alternate the position of the legs, simulating climbing on the ground.
6. Keep your arms and back steady so you don’t lose your balance. At the same time, breathe in through your nose and contract your abdomen, then continually push the air out through your mouth.
7. Complete 3 sets of 15 repetitions, gradually increasing the speed of the movement in the legs.

The jumping strides they are also a good example of the difference between aerobic and anaerobic exercise. Here we will need coordination and good breathing, in a moderate intensity exercise 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:

1. Stand up straight, with your back straight.
2. Hold a dumbbell in each hand, …