Aerobic workouts are designed to balance three factors for maximum effectiveness as well as safety: frequency, intensity and duration. In addition, you will need to include a warm-up period prior to entering the goal intensity period of your workout in addition to a cool-down period before finishing your workout.
Aerobic exercise is any kind of cardiovascular conditioning. These activities can include activities such as brisk walking, swimming, running or – alternatively – cycling. You probably know it by the term cardio. By definition, ‘aerobic exercise’ means that it is exercise ‘with oxygen’. Your breathing and heart rate will improve during aerobic activities. Aerobic exercise helps with keeping your heart, lungs as well as circulatory system healthy.
Aerobic exercise is different from anaerobic exercise. Anaerobic exercises – for example weightlifting or sprinting – involve quick bursts of energy. These exercises done at maximum effort for a short time. This is unlike aerobic exercises. You do aerobic exercises for a sustained period of time.
Warm Up And Stretch
Warm up before the more intensive portion of your workout gets the blood flowing to your muscles and then loosens you up. This is very essential – you should not just begin your workout at full effort. Traditionally, the recommendations were to stretch the primary muscles to be utilised in the workout during your warm-up. There are a number of diverse schools of thought on the use as well as efficacy of stretching, with some experts recommending a dynamic warm-up however not static stretches before cardio exercise.
Cooling Down
After you have done your workout in your target heart rate zone, it is necessary for you to cool down with between five and 10 minutes of activity that is of lower intensity (again, between 50% and 60% of your maximum heart rate. Usually, you would end your workout with gentle stretching of the muscles utilised in the workout. This is no longer generally recommended; however you can do it if you wish.
Examples Of Aerobic Exercises
Stair Master
Equipment: Takkies
How To Do It:
- You perhaps know how challenging it can be to walk up several flights of stairs — and a stair master turns that everyday activity into an aerobic exercise.
- Ensure you stay upright and then don’t lean on the handles. Utilise your legs in order to step up and down and keep your eyes forward while you’re engaging your core.
- Begin at a slow pace to warm up. After this, add resistance until you feel yourself working at a challenging pace which you can maintain for the duration of your workout.
- Slow it back down to cool down.
- Begin with short bursts — working on the stair master is a challenge for new and conditioned exercisers.
Duration And Frequency: 20–60 minutes, three times per week
Swimming
Equipment: Pool, swimming costume and (optional) swimming cap and goggles
How To Do It:
- Swimming is a phenomenal workout that’s also no-impact, particularly if your joints complain loudly when you’re walking or running.
- Begin with laps using one stroke (freestyle is fantastic for newbies). Add in more when you feel up to it, such as breaststroke, backstroke, or (for more advanced swimmers) butterfly.
- Rest between laps as necessary and never swim alone or without a lifeguard who is present.
Duration and frequency: 10 – 30 minutes, two – five times a week. Try to increase your duration by five minutes every week.
Stationary Bike
Equipment: Stationary bike, bike seat that is padded or shorts (not obligatory) as well as sturdy shoes (cycling shoes not obligatory)
How To Do It:
- Ensure that you adjust the bike to the proper height. At the gym, you will be able to ask your cycling instructor to assist. If not, you could end up injuring your knees.
- Warm up by riding at a comfortable pace for between five and 10 minutes. Then raise your pace up until it feels challenging.
- Ride consistently at that pace, coming out of the seat as required, for 20 – 30 minutes to start. Ride slowly for five minutes to cool down.
Duration And Frequency: 30–60 minutes, three times per week
Contact Trifocus Fitness Academy
If you feel like discovering more about aerobic exercise – and about exercise in general – then you need to do our Personal Training Diploma. Follow this link to find out more.
