Aerobic exercises are those that work large muscle groups, causing the lungs and heart to work harder because more oxygen needs to reach the cells.
Some examples are walking and jogging, which burn localized fat and help decrease fatty deposits in the liver and, consequently, blood cholesterol levels. The main benefits of aerobic exercise in weight loss are:
- Burn the fat accumulated under the skin, between the viscera and the liver;
- Combat stress by decreasing the amount of cortisol - stress-linked hormone;
- Improve well-being due to the release of endorphins into the bloodstream.
However, in order to lose weight and lose belly it is necessary to increase the difficulty of the exercise that is done and to reduce the caloric expenditure that you ingest through the diet.
Aerobic exercises to do at home
Jump rope, dance to the sound of your favorite music, follow the guidelines of an application on your smartphone or a Zumba DVD may be great alternatives for those who do not want to go to the gym. It may also be helpful to have an exercise bike at home or other fitness equipment that can be purchased at sporting goods stores.
Another possibility is to invest in videogames like Wii where you can follow the guidelines of a virtual teacher or simply dance on a platform of this console.
Aerobic exercises to do on the street
Aerobic exercises can also be performed on the street, in the park or near the beach, for example. In this case, one should prefer to train in the coolest times of the day, protecting the skin from the sun, and always having water or isotonic to hydrate.
Hiking, running, cycling or rollerblading are some great options to practice alone or well accompanied. Remember that during training, your breath needs to get a bit more breathless in order to get slim.
Here's how to do a walking workout to start burning fat.
Training to burn fat and lose belly
An aerobic workout to burn fat and lose belly should be done for at least 30 minutes and should be repeated 3 to 5 times a week. Initially there is no need to worry about heart rate training, just make sure your breathing is always more breathless, but is still able to speak, but it is outside your comfort zone.
Know the ideal heart rate for weight loss.
If it is not possible to train for 30 minutes, you can start with 15 minutes in the first week, but you should increase the training time to burn more calories and thus to lose weight. If you do not exercise and are planning to start, it is recommended that you go to your doctor before starting your heart health workouts.
Food to lose belly
Here are 3 essential guidelines for burning fat and losing belly in this video with nutritionist Tatiana Zanin:
