Lose Weight And Feel Great With Aerobic Exercise

Aerobic exercise is an awesome way to increase your fitness, lose weight and feel great. On this page you'll learn about what aerobic exercise is and how to train to improve your aerobic fitness.

 

What is aerobic/cardio exercise?

Think about what happens when you go for a run.

  • Your heart beats faster (Cardio)
  • Your breathing rate increases (Respiratory)

Aerobic exercise trains your cardiorespiratory system. It basically means you're taking in oxygen, pumping it around your body and burning fat for fuel.

Whenever you exercise and you notice your heart rate rise, it's because you're training your aerobic energy system. It's basically your body's endurance ability.

It doesn't necesarily have to be via the traditional cardio methods like...

  • Dancing
  • Skipping
  • Running
  • Trampolining
  • Swimming

You can also train your aerobic capacity by lifting weights. If you've ever done a few sets of lunges, you'll notice your breathing rate jumps up. This is aerobic exercise too.

A good way to combine weights and cardio is via circuit training.

 

What's the best way to train?

Aerobic exercise doesn't have to be high intensity. It's meant to be at a rate where you can keep it up for extended periods of time. It should be long and continuous.

If you push yourself too fast, you won't be able to last the distance. You have to get it just right.

Your heart rate is the perfect guide to use to tell you how hard to train. For more information about how to use your heart rate, read this article on your maximum heart rate. It keeps you training in the optimum zone.

There are plenty of different ways you can do aerobic exercise. It just takes a bit of creativity. For example, Virgil Aponte has come up with an awesome way of training in her apartment. Her e-book has got hundreds of different stair exercises you can use.

In fact, the more different ways you can do aerobic exercise, the more fun it will be for you.

And if it aint fun, you're never going to do it.

 

The benefits of aerobic exercise

The fat loss benefits of aerobic exercise are quite well known. But not everyone knows about these benefits. Exercising aerobically...

  • Makes you feel good by circulating endorphins through your body
  • Boosts your immune system.
  • Lowers your blood pressure
  • Improve your aerobic capacity. The abilility to exercise for long periods of time.
  • Lowers bad cholesterol

 

Frequency of training

A minimum of 3 times per week is good. You can cycle the intensity of your training to keep the gains going strong.

For example, you might do...

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
40mins @ 70%MHR Day off 20mins @ 80%MHR Day off 60mins @ 65%MHR 40mins @ 80%MHR Day off

 

When you're new to aerobic training it's important to start off slowly. You can do some serious long-term damage if you overdo it in the beginning.

You can rip and tear muscles and connective tissue if you overdo the intensity. So it's best to start off slow and make sure it becomes a habit.

Just on a side note...

If you're going to do a lot of running there's a few things you should know

 

 

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