People do not require a lot of equipment in order to perform cardiovascular exercise. Rather, they are able to take part in cardio training at home through working their own body weight. It is recommended that people engage in between 150 and 300 minutes of moderate physical activity a week. People are able to select the exercises that suit their current fitness level. In addition, they could move on to more difficult movements over time as their fitness improves.
Aerobic exercise is any sort of cardiovascular conditioning. It may include activities such as brisk walking, swimming, running or – alternatively – cycling. You perhaps know it as “cardio”. By definition, aerobic exercise means “with oxygen”. Your breathing and heart rate will go up during aerobic activities. Aerobic exercise assists with keeping your heart, lungs as well as circulatory system healthy.
Aerobic exercise is different from anaerobic exercise. Anaerobic exercises, such as weightlifting or sprinting, include quick bursts of energy. They’re done at maximum effort for a short time. This is unlike aerobic exercises. You perform aerobic exercises for a prolonged period of time.
Warming Up And Stretching
Warming up prior to the more intense portion of your exercise routine gets your blood flowing to your muscles and loosening you up. This is essential as you should not just start your workout at full effort.
- Do between a 5- to 10-minute warm-up at low intensity (50% to 60% of your maximum heart rate) in order to prepare your muscles for exercise as well as steadily raise your heart rate.
- Do whatever type of activity will be your workout for your warm-up. If you are walking or running, begin at an easy pace which puts you into this low-intensity heart rate zone—where you are still able to carry on a full conversation.
- Next, stretch the muscles you will utilise in your workout. They are warmed up and could benefit from flexibility stretches or drills that are specific to the muscle groups that you will be using in the workout.
After you have finished your workout in your target heart rate zone, you need to cool down with between five and 10 minutes of lower intensity activity (again, between 50% and 60% of your maximum heart rate. Previously, you would end your workout with gentle stretching of the muscles that are used in the workout. This is no longer universally recommended; however you can do it if you wish.
How Much Aerobic Exercise Do You Need To Do?
It is advised that you get 30 minutes or more of aerobic exercise five or more days each week. That can be broken up, though. For instance, you are able to take three, 10-minute walks throughout the day.
You should also include two or more anaerobic strengthening sessions each week which concentrates on major muscle groups. If you’re a newbie to exercise, see your doctor. They are able to assess your health and recommend a fitness routine which is safe and effective for you.
If you want to learn more about aerobic exercise then you need to do our Personal Training Diploma. Follow this link to learn more.