Quick Guide to High Impact Aerobics for Quick Weight Loss
Summer time is just around the corner. Are you ready to undress and unveil your banging beach body?
If not, don't worry. We are here for you.
The best way to lose weight in a fast (and healthy!) way is through a balance of good food regiments and high impact aerobics.
First and foremost, there are many different types of high impact exercises: running, boxing, cycling to name a few.
Today, we are going to tell you about the benefits and ways to incorporate high impact aerobics into your everyday life!
What is high impact aerobics?
The aim of this type of workout is to stay active at least four times a week for an hour cardio session. Unlike low impact or strength exercises, high impact aerobics keep you moving for long periods of time.
However, what's great about it is that it can vary a lot from person to person.
That being said, it is important to find the type of impact exercise that works for you the best and stick to it or you can change it up! Kickboxing, swimming, cardio dance class are some of the most popular types of aerobic exercise.
But you have tons of options!
Generally speaking, for high impact aerobics, the only requirement is that the exercise you choose keeps your feet off the ground. In addition, you want your heart working at 60-85% of its maximal heart rate.
Any high impact aerobics will reduce your risk of America's number one killer: cardiovascular disease. High impact aerobic exercise promotes physical fitness by working your musculoskeletal tissue and joints. One thing to note is that if you are doing these at home I would suggest investing in gym mat flooring that will give you padding that will help cushion the impact from jumping side to side.
The easy high impact aerobic? Tabata!
What on earth is Tabata?
It's not as complicated as its name sounds. Tabata is simply a type of HIIT (high-Intensity Training) interval workout which counts as high impact aerobics. In this type of regiment, you work out for 20 seconds and rest for 10.
This unique ratio of 2 to 1 means your heart rate stays high, which means you burn the most calories. Tabata is also a great way to build strength and get your cardio in at the same time.
The repetition of the same movements over and over again will also help you target your muscles while keeping your heart rate high.
Here is an example of a Tabata routine you can use to get started:
- Burpees for 20 seconds, rest for 10
- Lunges for 20 seconds, rest for 10
- Dumbell Squats for 20, rest for 10
- Jumping Jacks for 20, rest for 10
- Mountain Climbers for 20, rest for 1 minute
- REPEAT! (~5 times)
Repeat this routine until 45-60 minutes go by. It's great because the repetition keeps things simple, but the different movements help you keep things interesting.
The latest high impact aerobics trends of 2023
Started in New York City 2006, SoulCycle caught fire last year and is still gaining a lot of traction in big cities in The Unites States and all around the world!
In a single 45 minute class, cyclists can burn 700 calories! The class is intimate and motivational and is great for men and women alike. Together, cyclists go through a warm up, cardio and strength, and a cool down session.
Many followers of the SoulCycle club will claim it is more like a party than an exercise class!
It's exactly what it sounds like. As a combination of pilates and boxing, Piloxing can condition your entire body from your arms to your ankles. In this hour-long class, you combine dance, pilates, and boxing which means you should get ready to work.
Participants wear boxer like weighted gloves and dance/punch it out for the first half of the class and the second half takes place on the floor with precise pilates moves.
Viveca Jensen, a former jazz dancer, founded Piloxing after moving to LA from Stockholm in the 1990s. She was taking boxing for strength, pilates for slim muscle building and flexibility, between it all.
Naturally, Piloxing was the best way balance all three.
You don't need any dance background for this one, just a love for dance.
In Zumba, you'll get down to merengue, salsa, flamenco and other Latin-inspired music that is high energy.
The numbers include repetitive choreography which makes it easy for anyone to learn. The classes are more about having a good time and keeping your feet off the ground. It's a perfect way to make high impact aerobic exercise accessible.
General Benefits of Aerobic Exercise
Aerobic training not only can help you slim down fast, it also provides a lot of diverse benefits.
Mentally, for example, aerobic exercise can help you gain emotional stability and avoid depression. 19 million Americans suffer from depression and the endorphins release in high-intensity exercise can keep your brain happy.
In physical terms, aerobic exercise will strengthen your heart and lungs as well as your cardiovascular system overall. Healthwise, you will lower your cholesterol and boost your immune system!
Lastly, aerobic exercises, of course, burns fat and also can help your straighten your posture! You will look more in shape, and also increase your stamina. The added energy and endorphins also mean higher productivity levels and less stress.
Have fun on your exercise journey!
At the end of the day, if you can't fit in a complete hour or even 40 minutes of high impact aerobic exercise, it's not the end of the world.
Studies show that you can receive the same and just as many benefits if you perform your exercise regiments in short sessions throughout your day.
Even if you a have a busy day, if you can find a spare 10 minutes here, and another there, you are well on your way to building a healthier lifestyle. It's up to you. There is no perfect plan that you'll ever be able to follow perfectly.
You have to find what works best for you. It's easiest if you make exercising as attractive as possible. Maybe take a bike to work, or dance to some of your favorite tunes before dinner. Get creative and have fun!
With all that said, if you need some more inspiration on how you can incorporate high impact aerobic exercises into your life, you can continue your reading here.