When we talk about aerobic exercise, running, cycling, hiking always come to mind … It is true that these are aerobic activities, but they are not the only ones. Above all we must keep in mind that we not only have these alternatives when we want to train aerobic exercise. We can also do it at home.
It is true that if we are told that aerobic exercise we will start working at home, we will put our hands to our heads. This should not be a problem, since aerobic exercise or cardio training can be perfectly trained at home knowing the right exercises and mechanics to get it.
We can train aerobically at home and improve cardio without having to go home through exercises that will help us evolve
On this occasion we will stop in some exercises that will help us to train aerobic endurance and agility without having to go outside to get it and without having to get on a treadmill or an exercise bike, as many would think.
First of all it is important to keep in mind that aerobic exercise consists of work our respiratory and cardiac system through physical exercise. This makes the blood flow faster due to muscle activity and the requirements they will have. Thus the body will demand more oxygen to get more energy.
This demand for oxygen will make our breathing also accelerate and the organism learn to optimize energy and to get it quickly to nourish the muscles of everyone you need. Therefore, continued aerobic exercise will help us improve endurance and with it the time and endurance when developing any aerobic activity.
But it is important that we know that you do not always have to train aerobic exercise in the street. We can do it at home with movements that keep us static, but that increase the energy requirement and with it the metabolic acceleration of the organism.
Jump rope to get the cardio work in the best way
To start we will stop at a classic, the jump rope. Jump rope is not just a matter of children. Without moving from the same place, and only by jumping, we will work very completely. For this we will only need a rope and our own body.
Jumping rope is a traditional exercise that is very effective in activating our body and achieving better results.
The way to do it will be by grabbing one end of the rope with each hand, taking care that it is long enough to pass over our head and below the feet. The good thing about this exercise is that Work and involvement of body muscles is total. This is what will make aerobic work high.
It is a complete activity that it will help us to train the whole body In addition to the aerobic part. But it is important to learn the technique. For this we must know that the jumps should not be too high, as well as the movement of dolls, which will not be too pronounced. In this way we can make long sessions that will lead us to gradually increase time.
Burpees, a classic that will help us work cardio at home
Secondly, we are going to stop at another classic when it comes to aerobics training. Is about the burpees. Without leaving the living room of our house we can carry them out. For this we will only need a surface on which we will face up with the palms of the hands resting on the floor and also supporting the tip of the feet.
Burpees are one of the best ways to train and work cardio without leaving home
In this posture, and with the body stretched, without removing our hands from the ground, what we will do will be to move our feet forward, at the height of the hands, to support them on the ground. Once supported, and through the action of the legs, we will propel ourselves up.
While we propel ourselves up we will jump while we stretch our arms. When we fall to the ground we will bend down and rest our hands on the ground, to bring the body back again and return to the initial posture. This exercise seems simple, but performing routines of about 20 or 30 minutes will help us train aerobically. As in the previous exercise, as we practice it, we will improve the results.
Jump with knees to the chest to continue training cardio
As a third alternative we will highlight a simple but effective exercise. Its about jump with knees to chest. For this we will simply need our body and a padded place like a carpet, carpet or mat that absorbs the impact that we will develop with this jump.
Kneeling to the chest is one of the best ways to activate the upper and lower body and put the entire body to work
For its execution we will stand facing the front. We will place the legs apart, so that they are parallel to the shoulders. The arms at first will be relaxed, but throughout the exercise they will help us propel and control the posture avoiding losing our balance.
What we must do is, by jumping, raise the legs by bending the knees, as if we were going to touch the chest with them. With this exercise we will activate all the muscles of the body and subject it to an elevated activity that will help us to work perfectly the aerobic part.
Jumping Jacks to train thoroughly aerobically
Fourthly, we are going to stop at another exercise that can be very useful when training aerobically in the living room. This time we are going to stop at the jumping jacks. A very simple exercise that anyone can do and that will help us to start training at home the aerobic.
Jumping Jacks, a simple exercise that perfectly combines the best of aerobic training and cardiac work
For this we will place ourselves, as in the previous one, on a mat that absorbs the impact. Standing, facing forward and with relaxed arms we will stand with our legs together. The movement is simple, since we will make a small jump while opening our legs laterally while raising our arms up.
Then, when we complete the tour we will lower our arms down again while we close our legs and we return again to the initial posture. We must perform this exercise for about 20 or 30 minutes to achieve the best results. With this movement, what we will achieve will be to activate the whole body, since we will involve it in the movement completely.
Mountain Climbers, climb a mountain without moving from the lounge
In fifth position we will stop at another exercise that we can carry out in the living room. It is known as mountain climbers. What we will do is simulate the movement we will develop when climbing a slope. To do this we will stand upside down resting our hands on the floor with arms outstretched.
Mountain climbers, a simple way to imitate the climb to a summit at home to activate cardiac work
The body will be fully stretched and the feet supported by the tips, with the legs slightly apart so that we can execute the movement that we are going to develop. For this, what we will do, while still resting our hands on the ground, will be bring one knee to the chest and then the other.
That is, first we will take one that we will return to its original position and then the other we will take it in the same way to the chest and return it. This movement it will involve a great activity of the lower and middle part of the body. With this we will be able to activate all the muscles of the body and thereby accelerate the respiratory and blood rhythm.
In this way, what we will achieve will be to work perfectly and train the cardiac and aerobic part of our body. Therefore it is good that we sign up each and every one of the activities that we have highlighted, since with this we will be able to gradually evolve in training.
Of course, doing it at home is we need an appropriate place to do so, to avoid unnecessary inconvenience to our neighbors. To do this, as we said before we must place a mat, carpet or any material that absorbs the impact and allows us to execute each movement without problems. For the rest it will be necessary to spend a few minutes a day to train aerobic exercise and thus gradually achieve better goals and results.
This article was originally published by Diego Delgado in February 2019 and has been revised for republication.
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