What Is Effective Indoor Training For Home Diet?
Aerobic exercise that you can do at home
Aerobic exercise, a muscle training event that can be expected to have a dieting effect. Do you think that it is a training that can only be done outside, such as walking, running, and jogging? Actually, there are menus that you can do at home. This time, we will thoroughly explain the effects of aerobic exercise and 9 types of aerobic exercise that you can do at home.
Body Makeup Muscle Training Muscle Training Method Muscle Training Menu Aerobic Exercise Diet Home Training
Table of contents
- What is aerobic exercise?
Do you know the difference between aerobic and anaerobic exercise?
- List of benefits of doing aerobic exercise every day
- Raise basal metabolism
- Effective fat burning / diet
- Relieve stress
- Get stamina
Is it meaningless if you do not do aerobic exercise for 20 minutes or more?
10 easy aerobic exercise menus you can do at home
- Slow squat
- Shadow boxing
- Ankle hop (air skipping rope)
- Stair climbing
- Barbie Jump
- Trampoline
- Hula hoop
- Thigh lift training
- Tabata training
- Stepper training
Aerobic exercise is also an effective workout for muscle training.
What is aerobic exercise?
The trainees around you say aerobic exercise, aerobic exercise, but what is aerobic exercise in the first place?
Mild or moderate load exercise that can be continued for a long time to obtain hemoglobin by aerobic metabolism.
I think there are many men who don’t really understand even if it is said that hemoglobin or light or moderate load exercise that can be continued for a long time. The easiest way to describe aerobic exercise is “anyone can do it slowly and for a long time.” Many of you may have somehow understood, “Oh, that’s right.”
What is the difference between aerobic exercise and anaerobic exercise (muscle training)?
Aerobic exercise refers to running and jogging, but is 100m running an aerobic exercise?
The answer is wrong.
The 100m dash is not an aerobic exercise, but belongs to the genre of “anaerobic exercise” like muscle training.
Anaerobic exercise is not training if you do not inhale or use oxygen at all, but anaerobic exercise is an event that uses the sugar stored in the muscles as the main energy. Unlike aerobic exercise, anaerobic exercise has many events with high instantaneousness and is characterized by easy breathing.
Effects of aerobic exercise | What are the benefits of working every day?
After introducing typical aerobic exercise, we will explain the positive effects of aerobic exercise on the body. Keep in mind the benefits of keeping your training motivated.
Good effects of aerobic exercise. Raise basal metabolism
Not limited to aerobic exercise, hypertrophy of muscles leads to improvement of basal metabolism.
Aerobic exercise is very effective because there are many muscles in the lower body that are one of the largest in the body. By the way, the top 3 major muscles in the human body are [1st place: quadriceps femoris, 2nd place: triceps muscle, 3rd place: gluteus maximus].
The quadriceps femoris and triceps belong to the so-called muscle group, and since they are a general term for the muscles, the largest muscle as a single unit is the gluteus maximus muscle in the third place.
Good effect of aerobic exercise. Effective fat burning / diet
The biggest merit of aerobic exercise is probably the fat burning effect (diet effect).
Many men who engage in aerobic exercise will start training to burn fat. Anaerobic exercise mainly consumes carbohydrates, but aerobic exercise begins to consume fat as energy from a certain time period, so it can be said that men and women who want to reduce fat should work on aerobic exercise.
Good effect of aerobic exercise. Stress relief
Regarding the third effect, it is the merit that I experienced.
When I rarely sweated in my private life other than work and housework, I was sometimes frustrated and hit something, but after working on aerobic exercise such as walking and jogging, I feel less frustrated and can afford It came out. I talked a lot with a man I knew when I went jogging, and he shared the same opinion, so I think aerobic exercise can be expected to have a stress-relieving effect.
However, about stress, there are many men who are accumulating due to factors different from the author, such as human relationships, so it can be said that there are individual differences.
Good effect of aerobic exercise. Gain stamina
Aerobic exercise, such as running, walking, and swimming, is deeply involved in cardiopulmonary function.
For those who lack exercise and men who regularly engage in aerobic exercise, shortness of breath will be overwhelmingly faster for men who lack exercise, even if they have the same weight.
Men who say, “I usually commute to work,” often lack exercise, so take this opportunity to gain stamina.
Is it meaningless to do aerobic exercise for more than 20 minutes?
The figure is an image
Maybe some men have heard the phrase, “If you don’t do aerobic exercise for more than 20 minutes, your fat won’t burn.”
From the conclusion, it may be said that “it burns in less than 20 minutes, but efficiency improves in 20 minutes or more”.
When you start aerobic exercise, you initially consume mainly sugar, not fat. And as time goes by, the fat consumption rate increases, and it is said that after 20 minutes, the main consumption of fat is from sugar. However, it began to be interpreted as meaningless if it stopped within 20 minutes from somewhere, and information spread that aerobic exercise was meaningless unless it was done for 20 minutes or more.
Aerobic exercise can be expected to have a fat burning effect in less than 20 minutes. The first thing to consider is to have fun while training, regardless of the time of 20 minutes.
Aerobic exercise that you can do at home | What is the best indoor training for your home diet?
We have introduced walking, jogging, running, cycling, swimming, and typical aerobic exercises, but many men would have thought that they could work indoors.
So this time, I will introduce 10 aerobic exercises that are effective for dieting at home. Get a clean body with aerobic exercise that you can do at home.
Aerobic exercise that can be done indoors 1. Slow squat
Along with the deadlift bench press, the training and squat, also known as muscle training BIG3. Squats themselves are muscle training, so they are included as anaerobic exercises, but you can change them to aerobic exercises over time.
The right way to slow squats
Open your legs as wide as your shoulders
Turn your toes slightly outward
At the time of (2), let’s straighten out without curling your back
Arms stick out forward
Slowly lower your body over 10 seconds
Lower your thighs until they are parallel to the floor
After that, let’s raise the body slowly
Repeat this operation 10 times
Interval (1 minute)
Do the remaining 2 sets
End
The guideline for slow squats is 20 times x 3 sets. Be aware that you will spend time working on it one by one.
Training tips
Open your toes about 45 degrees to the outside angle or turn them forward
Adjust so that your knees do not extend beyond your toes
Put the center of gravity on the heel and lower it
Keep your abdominal and back muscles in mind to stabilize your body for balance
The key to increasing the effectiveness of slow squats is to work slowly. Take time not only to lower your body but also to raise it. Do not hold your breath during operation and keep it stable.
Aerobic exercise that can be done indoors 2. Shadow boxing
Shadow boxing is especially recommended as an indoor aerobic exercise. It looks easy, and when you go, you will sweat. You can change the speed at which you hit at your own pace, so you can consume fat without having to breathe.
The right way to do shadow boxing
Hold both hands in front of your chest
First, hit the jab diagonally forward to the right with your right hand, then straight with your left hand, and finally the upper with your right hand.
Put it back and step for 3 seconds on the spot
Hit the jab diagonally forward to the left with your left hand, then straight with your right hand, and finally the upper with your left hand.
Put it back and step for 3 seconds on the spot
Repeat this operation for 5 minutes
Interval (1 minute)
Do the remaining 2 sets
End
The guideline for shadow boxing is 5 minutes x 3 sets. Keep your pace and keep your initial speed.
Training tips
Do not curl your back
When hitting a straight, pull your right hand and twist your belly
Every time I hit it, I say “shu”
Stabilize the pace
The most important point in shadow boxing is to hit without curling your back. Beginners of muscle training will inevitably lean forward when they get tired. Always keep your spine straight and hit hard.
Aerobic exercise that can be done indoors 3. Ankle hop (air skipping rope)
Ankle hop, an aerobic exercise that can be easily done at home and stimulates the calf muscles (soleus and gastrocnemius). The training is very similar to the jump rope movement, so anyone can do it easily. You don’t need a rope, so you can start working today.
The right way to ankle hop
Spread your legs about one fist
Lift the heels of both feet and stand upright
Bend your knees lightly and push the ground with your toes to fly
Just land on your toes and jump again
Continue this operation for 5 minutes
Interval (1 minute)
Do the remaining 2 sets
End
The guideline for ankle hops is 5 minutes x 3 sets. You can switch from muscle training to aerobic exercise by limiting it by time, not by number of times.
Training tips
Be aware of flying continuously rather than height
Do not bend your knees except for the first jump
Work on training with calf awareness
Foot width is fixed
Do it by your own weight
The important point in ankle hops is to continue for 5 minutes. The movement of “flying” is a movement that uses a lot of physical strength, so even if you do not fly as much as you want, the height will gradually drop. Please be aware of the time of 5 minutes, not the height and strength.
Aerobic exercise that you can do at home 4. Stair climbing
Aerobic exercise that is almost the same as everyday life, stair climbing (stepping up and down). By repeating going up and down the stairs, you can burn fat efficiently. If you are a man who has stairs in your house or steps that are just right for going up and down, please try it.
The right way to go up and down stairs
Stand in front of the stairs
Climb one step in the order of right foot → left foot
After that, get off in the order of right foot → left foot
Continue this operation for 10 minutes
Interval (1 minute)
Do the remaining 2 sets
End
The guideline for stair climbing training is 10 minutes x 3 sets. To reduce the strain on your knees, choose a step height below your knees.
Training tips
The height of the step is below the knee
Swing your arms up and down
Raise your legs firmly
Keep your back straight
Once you get used to it, increase the time for one set
The key to improving the effectiveness of stair climbing training is to swing your arms firmly. Even if you play with your smartphone or work while reading a book, you will not expect an efficient effect. Focus on your workout during training.
Aerobic exercise you can do at home 5. Barbie Jump
Barbie jump, aerobic exercise that is a little more difficult than the above four trainings. If you have 1 tatami mat space, you can do it at home without difficulty, so it is highly recommended training. In addition, Barbie Jump can stimulate the muscles of the whole body in a well-balanced manner.
The right way to jump barbie
Spread your legs about one fist
Crouch on the spot and put both hands on the ground
Jump a little and stretch your legs back
Return both feet to their original positions
Jump high while stretching your knees
Aerobic exercise you can do at home 6. Trampoline
Easy aerobic exercise training that you can do at home, trampoline exercise. Unlike skipping rope, you can lift your body with repulsive force, so even those who are not good at jumping can easily work on it.
The right way to do the trampoline movement
Prepare a trampoline
Open your legs about one fist and jump lightly
After getting used to the body in about 5 minutes, add big jumps, twists, rotations, etc. to shape the whole
Work for a total of about 20 minutes
Interval (5 minutes)
Work on the remaining 1 set
End
The guideline for trampoline exercise is 20 minutes x 2 sets. If you are on a diet, let’s continue with the image of working on one set every day.
Training tips
Instead of putting your weight on it, put your strength into the moment of repulsion.
Recoil with both hands
Delivering stimulation to the body with various variations
Stable breathing
Customize your own menu
The key to improving the effectiveness of trampoline training is to create your own menu and work on it. Unlike other events, the trampoline, which stimulates the body in various ways, can be adjusted to the level that suits you best. Please take this opportunity to study.
Aerobic exercise you can do at home 7. Hula hoop
Hula hoop, an aerobic exercise that you can work on even in a small room. If you don’t put anything around 1m, you can do it indoors without difficulty. The length of the Toei Light hula hoop, which can be purchased for less than 1,000 yen, can be adjusted in two stages, so it’s worth having.
The right way to do the hula hoop exercise
Bring the hula hoop to the constriction position
Keep turning clockwise for 5 minutes
At the time of (2), let’s work with the image of moving the waist part around
Interval (2 minutes)
Turn counterclockwise for 5 minutes
Interval (2 minutes)
Do the remaining 2 sets
End
The guideline for hula hoop exercise is 5 minutes left and right x 3 sets. Once you get used to it, try turning it as fast as you can for 5 minutes.
Training tips
Do not move above your chest
Work with stable breathing
Do both clockwise and counterclockwise
Extend your hands sideways from your shoulders
Turn two at the same time to increase the load
The key to increasing the effect of the hula hoop exercise is to stabilize the hula hoop while keeping it fixed from the chest to the top. At first, turn it at a speed that does not drop it, and when you get used to it, try working at the limit speed for 5 minutes.
Aerobic exercise you can do at home 8. Thigh lift training
Thigh-raising training is a typical example of aerobic exercise that you can do at home. This training is recommended for beginners who just raise their thighs alternately one leg at a time, but there is also the advantage that you can get a hip-up and beautiful leg effect if you use proper methods such as foaming.
While it has the characteristic that anyone can easily do it, it is also possible to train the thighs and buttocks, and it is also an aerobic exercise, so it is a workout with two birds with one stone.
How to train thighs
Spread your legs shoulder-width apart and align your legs so that they are parallel.
Place your hands on your hips and stretch your back.
While exhaling, slowly raise your right leg.
Raise your thighs until they are parallel to the floor and let them rest for 3 seconds.
The opposite leg that supports it should be straightened to push the floor across the sole of the foot.
While inhaling, slowly return to its original position.
Repeat steps (3) to (6) alternately 5 times each.
Do the remaining 3 sets.
The guideline for thigh raising training is 5 times x 3 sets. Be aware that you are working in the right form.
Thigh-raising training tips
Do not curl your back and keep your back straight.
Do not raise your thighs too much, just stop them parallel to the floor.
Work while being aware of the muscles you are moving and the part you want to train.
Be careful not to bend the supporting leg.
Work at a slow speed.
The most important tip of thigh-raising training is to be aware of the muscles you are moving and the part you want to train. The reason is that muscles do not work properly unless they are conscious of it.
For example, when walking, a signal from the brain to walk is transmitted to the muscles, and the muscles move in response to it. In other words, by being aware of the muscles, the brain transmits that the muscles in that part should move, and the muscles can be effectively moved and trained.
With just one tip, the benefits of training can turn into disadvantages. Please stick to the tips one by one and work on it.
Aerobic exercise you can do at home 9. Tabata training
Tabata training is another aerobic exercise you can do at home. It’s easy to do, do some intense exercise for 20 seconds, then rest for 10 seconds. Repeat this 8 times.
It is a training method that can be completed in just one 4 minutes. The training content can be freely combined, such as squats and the thigh lifts introduced earlier. However, be aware that if you do not have enough exercise intensity, it will not be effective training.
I will introduce the training method from now on, but I will explain it with the contents for beginners.
How to do Tabata training
Place something that shows the time, such as a timer, in a place that you can see with your own eyes.
When the timer starts, step on the spot for 10 seconds to warm up.
Then squat for 20 seconds.
Take a break for 10 seconds.
After that, raise your upper body for 20 seconds.
Take a break for 10 tatami mats.
Repeat steps (3) to (6) four times each for 4 minutes.
Finally, step on for 30 seconds to cool down.
The guideline for Tabata training is 4 minutes. Make sure you understand the order of the menu and try it every day.
Tabata training tips
Be conscious of time and number of times.
Check each training method and form in advance.
Do not try to go fast, but keep a constant pace.
Avoid choosing overloaded workouts.
One of the most important tips in Tabata training is not to choose training that is too heavy.
Forcibly performing heavy training may lead to unexpected injuries. Avoid trying to incorporate high-intensity training, especially because of the short time limit of 20 seconds.
You can get reasonable and effective results by training according to your physical strength.
Aerobic exercise you can do at home 10. Stepper training
An aerobic exercise menu that you can easily do using a training machine called a “stepper”.
Although it can be easily done while watching TV or smartphone, the diet effect is outstanding, and many people have purchased it these days. When I worked on it, I felt the thighs and buttocks warm up in about 2 minutes.
Please take this opportunity to consider purchasing a stepper!
Stepper’s way
Ride firmly and stably on the stepper.
Gently tilt your upper body forward.
While keeping the state of (2), step left and right.
When stepping on, the reverse foot can be bent to stimulate the stepping side.
Do this training for 20 minutes
Interval (3 minutes)
Work on the remaining 1 set
End
The guideline for stepper training is 20 minutes x 2 sets. At first, work on the image of ringing, and gradually increase the speed.
Stepper training tips
The body is not straight, only the upper body is slightly tilted forward.
Do not change the position where you step on the left and right, and lower it firmly.
You can play with your smartphone, so continue for 20 minutes.
The important point in stepper training is to continue for 20 minutes, even while watching your smartphone or TV.
There are many people who stop using steppers after a short period of time because they are easy to make. That should not give a high exercise effect.
When working hard on steppers, make sure you have enough time to work on them!
Aerobic exercise is also an effective workout for muscle training.
From the basic knowledge of aerobic exercise, we introduced aerobic exercise training that you can work on at home. You can build a slim body with just aerobic exercise, but the most effective way is to use it in combination with muscle training. If you increase muscle mass and improve basal metabolism with muscle training, the effect of aerobic exercise will be exploding. Get the best lifestyle in combination with training.
