The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, might be maintained constantly for a long period of time and is rhythmic in nature. Cardio exercise exercises utilize oxygen as the major fuel for sustaining activity for relatively extended times.

In general, aerobic workout routines are those activities that need large muscle work, raise the heart rate to between 60 percent and eighty percent of maximum heart rate, are continuous in nature and are of 15 to 60 minutes in duration. An aerobically fit individual can work for a longer time, much more vigorously and achieve a quicker recovery at the end of the aerobic session.

Aerobic workouts fall in two categories:

Low to Moderate Impact aerobic exercise: These include things like walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Almost anyone in reasonable health can engage in some low-to-moderate-impact exercise. Brisk jogging uses up more calories than jogging for the same distance simply because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

High-Impact aerobic exercise: Actions that belong to this group consist of running, dance exercise, tennis, racquetball and squash. High-impact aerobics ought to be performed on alternate days. People who are over weight, older folk, out of condition or have an injury or other medical problem ought to do them even less frequently and only with clearance from their physician.

Here are some of the numerous cardiovascular exercises you can do and simply because of the variety you have to choose from, it can not only take the bordum out of performing it, it can make doing it totally enjoyable as well.

1. Walking - Walking is a well-liked form of exercise simply because it requires little in terms of equipment or facilities. Jogging an additional 20 minutes each day will lose 7 pounds of excess fat per year. Longer, moderately-paced daily walks are best for dropping excess weight.

2. Jogging/Running - In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, greater numbers of calories could be burned per time spent.

3. Choreographed Cardiovascular Exercising - Choreographed aerobic dance is a very popular form of physical exercise throughout the world. Aerobic dance assists in firming up the muscles of the body and many individuals find it fun to do as well.

4. Step Aerobics - Step aerobics incorporates the use of a step or bench normally about 1 foot wide and three feet long and about six inches high. Instructors use numerous moves that require individuals to step up and down from the platform. This way, the action will not be boring and tiring, but will be vibrant and motivating.

5. Water Aerobics - Water aerobics incorporates a range of actions from both swimming and land aerobics to develop energetic programs that are aerobic in nature. It utilizes the resistance to movement that water creates to raise heart rates and also helps you if balancing yourself on land is challenging. It is usually a good way to lose pounds.

6. Swimming - Swimming is a very well-liked form of regular physical exercise. As a result of the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the exact same distance. In other words, swimming can burn much more calories than running.

7. Stationary Cycling/Bicycling - Stationary cycling is outstanding forms of aerobic physical exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and enhanced mobility of selected muscles of the legs and thighs.

8. Jumping Rope - Jumping rope can be an excellent aerobic workout as long as it is performed at a slow to moderate pace and is completed constantly for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through use of the balanced exercise program which is performed on a regular basis while following a wholesome dieting & nutritional plan. Aerobic exercise is excellent for fat loss because it uses more calories than other activities and helps raise your metabolic rate.

This helps your body burn calories at a faster rate. It really is an efficient way to lose fat only if you are motivated enough to do it frequently. Aerobics only burns fat during the workout itself. So if you would like motivating results you need to be able to exercise daily and for longer periods.

Cardio work outs can help you lose body fat and help you reach your goal of "how to get a six pack". These exercises can get you started.

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