Aerobic exercise consists of activities using moderate power intensity and not activities that require extreme power and intensity which come under the anaerobic category.
Aerobic activities include:
— brisk walking
— jogging
— cycling
— swimming
— aerobic dance
If you take into consideration all of the above activities there is one thing common to all. A constant rhythmic movement without a single break in movement right from the start of exercising till you stop. Neither are these exercises fast, nor do they require you to strain yourself. They are all exercises of slow to medium intensity that increase your heart-rate to a constant higher yet comfortable level.
Aerobics are considered one of the best forms of exercise for all age groups. Regular aerobic exercise strengthens the heart and lungs by increasing the heart-rate to higher than normal but comfortable level. This helps the lungs utilize oxygen to the optimum level and the constant increased heart-rate helps strengthen the heart making it less prone to ailments.
In addition to these, aerobics also have many more proven benefits.
— Excess fat reduction leading to a leaner and well-toned body
— Lower levels of blood cholesterol
— Reduction in fatigue and an increase in stamina
— Increased muscle strength
— Constant energetic feel
— A fit body, leading to a fit mind
Any aerobic activity will have good effects only if done rhythimically with moderate intensity for a minimum of 30 minutes at a stretch. You can take a couple of short breaks in between if required.
All. There is no aerobic exercise that will not benefit you. The best way to benefit from an aerobic workout is to keep alternating with as many different types as possible. Do not just stick with one type of aerobic activity. You can do different aerobic exercises for a period of about 15 minutes each. You can even do one type of aerobic activity today and something different tomorrow. What this will ensure is that all your muscle groups are well exercised.
It is a common misconception that you need to join a good gym to do aerobics. If you just take a look at all the exercises that fall under the aerobics category you will know why this is false. Walking, jogging, cycling; why do you require to go to gym to do these? Matter of fact is that you can very well do these aerobics in the comfortable confines of your own home. Instead of jogging outdoors, you can spot jog in your home, instead of cycling outdoors, you can do it on an exercycle indoors. Aerobic dancing tutorials are available on video; you can do proper aerobic dancing comfortably and with full instructions at home.
Even though you can do many aerobics indoors, it is advisable to do them outdoors as long as the weather permits. The reason for this is that you will be exercising in fresh natural air while doing your aerobics outdoors.
Considering that you are generally fit, you must exercise 4 to 5 days a week. The duration could be anything between 30 minutes to an hour. This should not include warming up time before exercising and cooling down time after exercising.
Do all the aerobic exercises at a constant rhythmic pace. Do not try to force the pace; this could lead to unwanted injury.
Use clothing that is suitable for the type of activity. These will include well fitting tracks and shoes; no loose clothing at all. There is no need to buy the most expensive outfits; just make sure that your clothing feels totally comfortable while exercising.
Always listen to your body. Never over-exert yourself to the point of exhaustion. This may be more harmful than beneficial.
If you have an existing medical condition that is of concern, contact your physician before starting any new exercise regime.
If you intend bodybuilding, you need to perform anaerobic exercises. Aerobic exercising will supplement bodybuilding exercise.
Always choose aerobic activities that you like; it will make exercising a pleasurable experience.
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