Showing posts with label Aerobic Exercise. Show all posts
Showing posts with label Aerobic Exercise. Show all posts
Get Motivated! At times, we all need a little help getting started or sticking with our exercise routines. It is reasonable to enlist a friend to work out with you, or to hire a trainer to get you started or keep you going. For your own safety, make sure that the trainer is certified from a nationally recognized organization such as AFAA, A.C.E or ACSM.
First Things First! Most people have tremendous success with sticking to their exercise routines if they do it first thing in the morning. For people with small children, this time is usually before the kids are awake which makes for precious, uninterrupted time for parents. You are more likely to stick with it if it your time for exercise is at the same time everyday.
Have Fun! It is easy to get stuck in a rut, doing the same thing every time you decide to exercise. Try to get creative and have fun doing the things you like to do. If you like running or walking, then it makes sense to use a treadmill or walk/run outside. Perhaps swimming is your pleasure? Find a local pool and dive in! It is important that you change your routine and add new activities to keep it fresh.
Make it Convenient! Does your apartment complex have a fitness center that you've never seen? Is your treadmill collecting dust or being used as a coat hanger? If so, it's time to make a change and form a new habit! There's no excuse for not exercising regularly if it is convenient for you to do it. If necessary, join a gym nearby so that you can visit it on your way to or from work.
Make a Commitment! It is easier to stick with a commitment if the goal is written in a clear and precise format. For example "I will lose 5 pounds by the end of February" or "I will drop a dress size by March 1st". With a combination of good nutritional habits and regular exercise, you can achieve consistent and healthy weight loss of 1-2 pounds per week. It usually takes about 3 weeks to form a habit, so start now!
It is necessary to exercise and make wise eating choices consistently in order to reap the benefits. If you need motivation to get started, a personal trainer or gym memberships are wise investments in your health. Happy New Year and Happy Exercising!
Thanks for reading!
Kim Farmer is a Personal Trainer, Clinical Exercise Specialist and Group Exercise Instructor. Visit her website at http://www.milehighfitness.com where you can sign up for her bi-weekly health and fitness newsletters. View or post on her blog at http://www.milehighfitness.com/fitnessmatters
Many personal trainers are now using strength training as a primary method of fat burning for weight loss, while many professional bodybuilders mix cardio into their workout routines.
What is the truth? If you are confused on the issue, you are not alone. It seems complicated until you break it down to the basic truth: effective, long term weight loss requires a combination of cardio sessions and strength training sessions.
Cardiovascular training is effective for weight loss because it brings the heart rate up and keeps it there for an extended period of time. This places a higher than usual demand on the body for energy, which requires the body to burn a lot of calories to produce that energy. If you are watching what you eat and controlling your calorie consumption, the extra calories needed to produce this energy will be pulled from stored body fat. This is why those who do a lot of cardio work have an easier time losing weight. They simply have a higher demand for calories to burn.
How does strength training fit into this? While dumbbells, barbells, and weight stacks used to be the domain of those looking for a super pumped, muscular frame, personal trainers are now using these tools for women and men who just want to lose some weight, tone up, and look their absolute best. Cardio still has to be a part of the weekly routine, but strength training is now considered essential for weight loss.
Strength training does strengthen and tone your muscle, but while doing that it places a huge demand for energy on your body. Modern research has shown that your metabolism stays elevated for hours after an intense strength training workout. This simply means you continue to burn calories at an elevated rate even after you have finished working out. Remember, the more calories you burn the more likely they are to be pulled from stored fat, so this is a great thing for weight loss.
Resistance training also maintains your muscle mass, and can help you build more muscle if needed. Women can do this without getting bulky like men. They simply become leaner and better toned, so they look smaller regardless of their weight. Men can get more bulk to them, but it takes considerable effort to look like a professional bodybuilder.
The only problem with combining strength training and cardio for a well balanced weight loss program is that it takes a lot of time to put in three or more strength training workouts and many cardio sessions every week. The solution is often to do circuit training sessions that combine strength training movements with bursts of cardio. This keeps the heart rate high so the benefits of cardio are delivered, while still working the muscles for strength training benefits.
There are some people who benefit more from cardio and some who benefit more from strength training. If your goal is simply to lose weight, then a combination is your best plan.
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What Affects Your Metabolism
I'm living proof that you can't judge a metabolism by its cover. You and I could be the same height and weight, have the same BMI, and even fit into the same J Brand jeans, but have wildly different flab-to-muscle proportions, making one of us the calorie-burning equivalent of a Bic lighter and the other of a blowtorch.
Metabolism, simply put, is the total number of calories your body burns each day. Sixty-five percent of those calories are used up for 24-7 functions like breathing and circulation -- the top burners are your brain, liver, heart, and kidneys -- with another 10 percent devoted to the process of digesting the very foods that may have given you that muffin top in the first place. The remaining 25 percent of the calories you burn can be chalked up to the physical activity you do in a day -- not just Spinning class but every move you make, including standing in line or tweeting your latest DEXA scan results.
You've heard it before: The more muscle you have, the more calories you burn. In fact, lean tissues, including organs and muscles, on average burn 14 calories a pound a day, while fat only burns about three calories per pound, Dr. Heber says.
Simply put, whether you're Kate Moss or Kirstie Alley, it's the absolute amount of muscle in you that determines the overall speed of your resting metabolism -- the amount you burn just sitting around -- and some of us are born with an edge in the amount of muscle fibers we've got. But don't blame bad genes for your extra flab. "It's your environment -- that is, food and activity -- that is extremely important in ultimately determining your weight," says Andrew G. Swick, PhD, director of obesity and eating disorders research at the University of North Carolina at Chapel Hill Nutrition Research Institute in Kannapolis.
And there's plenty you can do to not only add muscle but also maximize your metabolism along the way.
Keep your heart pumping for fast results
Metabolism slows over time, but it doesn't do a sudden nosedive as you sit watching the American Idol finale. "Metabolism drops off 2 to 4 percent every decade as we tend to lose muscle mass," Dr. Heber explains. So, if as a twentysomething you burned 2,000 calories a day, fast-forward 10 years to your midthirties and you could be burning as few as 1,920 calories a day. Doesn't seem like a big difference until you do the math. Just 80 extra calories a day translates into eight pounds over a year, unless you pick up the slack with exercise.
"You can maintain your total energy expenditure as you age by combining strength training and aerobic activity. You'll probably need to do more of both," says Miriam Nelson, PhD, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity Prevention at Tufts University in Boston. Nelson's studies in the 1990s found that a twice-weekly regimen of eight to 12 resistance exercises increased women's strength by 75 percent in one year, meaning they gained more metabolism-stoking muscle fibers. Most of those gains were in the first 12 weeks.
Even better, every workout you do will give you a metabolism boost, not just during it but also afterward. One study found that a 50-minute weight routine delivered an additional afterburn of 14 calories. Between sets, add cardio bursts or shorten the rest, and that afterburn spikes -- to the tune of 25 calories following a quickie 19-minute circuit session, according to the same study.
I tested this myself by wearing a Bodybugg device on my right biceps as I followed the FITNESS "Your Best Body Ever" with trainers Justin Ghadery and Jeff Peel at 24 Hour Fitness in West Hollywood. The device's sensors track not only your movements but also things like body temperature to continuously record the number of calories burned during the day. The highest calorie-burn days occurred when I did the total-body circuits with Peel versus any other time I went to the gym.
I saw similar afterburn increases when I added speedier bursts to my steady treadmill workouts. Scientists have measured afterburn for a half-hour jog at 35 calories, as opposed to 75 calories for 20 one-minute sprints (with two-minute rests in between).
Not only that, but "high-intensity interval training is a quick way to ramp up your body's ability to use fat as a fuel," explains Jason L. Talanian, PhD, assistant physiology professor at Fitchburg State University in Massachusetts. In a study Talanian conducted, women who did interval workouts on a stationary bike, similar to Spinning, burned 36 percent more fat when they switched back to a steady ride the following week. The speed bursts sparked a 20 percent increase in the amount of mitochondria in the exerciser's muscle cells, making it easier for the women to metabolize fat for fuel rather than carbs.
To net the afterburn uptick, "push your speed for 30 seconds when you walk or run, and then return to your usual pace for 30 seconds," Peel says. Over the course of a month Peel has me increase the ratio so I get 30 seconds of slowdown time for every minute of intense exercise.
Don't let your body run a empty fumes.
What to Eat for a Faster Metabolism
Having a lab test indicate you're made out of jelly could send a girl off on a juice-cleanse bender, but that would actually slow your metabolism. "If you're on a very low-cal regimen -- in the 400- to 800-calorie-a-day range -- metabolism falls by 15 to 20 percent," says David Nieman, PhD, professor of exercise science and director of the Human Performance Laboratory at Appalachian State University in Boone, North Carolina. Eating less than 900 calories a day also prompts your body to burn muscle tissue as well as fat, which lowers your metabolic rate even more.
Stick with the 1,200- to 1,500-calorie a day range, Nieman suggests, and you'll still slim down without taking such a big bite out of your metabolism. "What's more, about 90 percent of the weight you lose will be fat," he says, sparing more of that calorie-burning muscle.
Another metabolism no-no that women are guilty of is ditching meals, Neiman says. "If you skip meals, you put yourself on that path toward fasting, which signals the metabolism to slow way down," he explains.
Meanwhile, Dr. Heber warns me to get more protein to help preserve the lean mass that's my metabolism workhorse. He recommends the higher end for me: 100 grams of protein a day from such foods as white meats, fish, egg whites, and soy, starting with breakfast. "Studies show that people who eat a high-protein breakfast control their hunger longer and their weight better," says Dr. Heber, who is the author of sensible diet books, including What Color Is Your Diet? I promptly replace my cornflake habit with egg-white omelets and the occasional whey-powder-injected pancakes.
"Think of your body as a Ferrari," says trainer Ghadery when I tell him I've turned over a new leaf with protein. "You don't put cheap gas in a vehicle like that."
Zumba craze is travelling all over the world, and it has become so popular nowadays... Zumba is the whole complex which combines several dance styles and aerobics. Zumba moves are taken from different dance styles, among them salsa, mambo, merengue, cha-cha, cambia, belly dance, samba, bhagra, tango, hip-hop, flamenco, and foxtrot. Aerobic activity is supported by specific rhythms of the music. Of course for such kind of activity you need proper shoes. So, if you are one of those who fell in love with Zumba fitness, and are looking for an advice on choosing Zumba shoes, keep reading.
Proper shoes are, may be, the most important part of your Zumba outfit. Not only would they help you do all the moves more correctly and burn those calories quicker, they also would protect you from the injuries during workout. There are many points you should consider when choosing your Zumba fitness shoes, and here are the main advice while choosing shoes for Zumba:
- Try not to use your running or gyms shoes. The thing is that they are designed for other activities and because of that they have a great deal of grip. Zumba requires a lot of sliding and spinning. Running and gym shoes would not only be uncomfortable, but also dangerous. You risk getting ankle and knee injuries, and also blisters.
- Pay attention to shock absorption and weight. Zumba shoes should be lightweight and highly shock absorbent. While there are many models of dancing or aerobics shoes which fill the first requirement, very few of them have good shock absorption, which could result in injuries if using them for Zumba.
- Pay attention to the sole. It should be completely flat and smooth, once again, to avoid injuries.
- Pay attention to how your feet fell in the shoes. Comfort and cushioning is very important. Remember, you are going to perform very intensive activity for almost an hour, so it's very important to feel comfortable.
- Don't save on Zumba shoes. Don't go for the cheapest option - it may not be what you need. Try the brands you trust, like Nike, Ryka, Bloch or Z-Sneakers.
- Choose mesh over synthetic leather - Zumba shoes should be highly breathable and able to trap the moisture for added comfort.
There are many proper shoes on the market, so do your research in different online stores.
Zumba is the biggest and the most successful dance fitness program in the world. So join the party!
Anna is a fashion writer who is passionate about Zumba. You can check her latest advice on picking Zumba shoes at her website Zumba Shoes For Women, where she talks about Best Zumba Shoes and reviews different brands.
The actual advantages of aerobic fitness exercise tend to be accomplished through upping your heartbeat as well as inhaling and exhaling difficult to have an prolonged time period. In this cardiovascular exercise the body creates much more power as well as provides much more air for your muscle tissue. Your own center is better than quicker as well as boosts the blood circulation for your muscle tissue after which to your own lung area.
Cardiovascular indicates "with oxygen" as well as your system's cardiovascular program is the center, lung area, arteries as well as muscle tissue. The advantage of aerobic fitness exercise is dependant on exactly how nicely the body may provide air for your muscle tissue as well as utilize it with regard to power. Normal cardiovascular routines improve your own capability to take as well as transportation which air as well as enhances your own cardiovascular capability.
A great aerobic fitness exercise plan will help you reside an extended, more healthy existence as well as improve your own wellness. You receive numerous advantages should you choose your own cardiovascular work out regularly even though the actual strength is actually reduced or even brief within length. It is enjoyable to maintain the record of the routines which monitor your own improvement to determine what lengths you've are available in your own quest for health and fitness.
The end result is to begin a good cardiovascular work out that you simply appreciate as well as anticipate performing on the constant foundation. Cardiovascular exercise is actually enjoyable also it does not need lots of focus. Therefore pay attention to songs, view TELEVISION or even pay attention to academic tapes when you are carrying out your own aerobic fitness exercise plan.
Cardiovascular routines cause you to really feel much better regarding your self to help you take it easy much more. This increases your own feeling, fortifies your own center muscle mass, can help you keep your pounds and may actually decrease your glucose levels. It can benefit improve your own endurance as well as assist you to handle tension. The program associated with cardiovascular exercise will help you unwind following a demanding trip to function. It may actually enhance your own performance.
Should you preserve a normal aerobic fitness exercise plan while you grow older, parts of your muscles will remain more powerful as well as assist you to prevent cracks as well as drops. This can help to keep a person impartial as well as by yourself lengthier. Individuals who participate in physical exercise as well as cardio health and fitness may actually reside lengthier compared to people who do not.
Cardiovascular exercise is available in numerous types and you will enjoy the period spent within performing all of them. The advantages of aerobic fitness exercise tend to be great for the body as well as your thoughts as well as will cause you to reside lengthier, remain more healthy as well as really feel excellent.
Aerobic fitness exercise is actually essentially a type of workout along with the purpose of increasing a person's common health and fitness such as muscle mass energy, versatility and also the hearts' wellness. The actual development of the particular types of exercising, called cardiovascular, had been related in order to Doctor. Kenneth Cooper as well as Col. Pauline Potts.
Perplexed through people with outstanding muscle mass power that carried out terribly such simple bodily undertakings because walking, running, floating around or even riding a bicycle, Doctor. Cooper began calculating individuals capabilities to use air whenever performing these types of activities.
Later on, he or she released the guide that provided the actual exercising methods which grew to become the building blocks with regard to the current contemporary aerobic exercise applications.
Aerobic fitness exercise
Inside a actual feeling, 'aerobic' means 'with oxygen' and it is using air within the production of one's because carried out through the muscle tissue. Aerobic fitness exercise is actually any kind of workout performed from reasonable amounts of strength with regard to some time exactly where air is utilized in order to 'burn' fat as well as sugars.
For fat in order to burn off completely all through workout, it requires air. The actual small amounts required within an aerobic fitness exercise allows the actual muscle mass tissue to become forever supplied with adequate air.
Types of cardiovascular exercise may consist of running long-distance from moderate pace (brief range sprints is not a good cardiovascular exercise). Actively playing solitary tennis games is undoubtedly a good cardiovascular goal because the motion is nearly non-stop. Golfing as well as increases tennis games, nevertheless, aren't looked at as cardiovascular actions for their normal breaks or cracks.
Aerobic exercise
Aerobic exercise may be the common phrase employed for workouts which combine a number of elements -- aerobic fitness exercise, extending, as well as weight training -- using the main reason for growing a person's health and fitness (versatility, center health and fitness, as well as muscle mass power).
Aerobic exercise nowadays is promoting in to something which is conducted along with numerous programs including a few dance-like actions. Additionally, aerobic exercise courses are actually split in to various amounts of strength as well as difficulty. Fitness centers as well as workout facilities provide a vast array associated with aerobic exercise groups for everyone, that are completed through licensed teachers.
Anaerobic Exercise
Anaerobic ('without oxygen') workout may be the reverse associated with cardiovascular ('with oxygen') physical exercise. Each phrases, cardiovascular as well as anaerobic, connect with power programs which are employed throughout a workout. A good anaerobic workout usually pertains to the first stage associated with physical exercise, or even any kind of brief burst open associated with extreme effort, in which the glycogen or even sugars is actually eaten without having air.
These types of workouts tend to be seen as a elevated speed or even along with higher effort. Anaerobic calculates burn off much more calories from fat challenging a larger demand air that is not really accessible in adequate amounts for that tissue in order to burn off fat.
Within physically demanding anaerobic workouts such as sprints or even lifting weights, all of us create a good 'oxygen debt' towards the program. The actual muscle tissue consequently may change in order to tiring primarily carbs (as much as ninety five %), the energy which uses up quickly as well as doesn't need air.
Anaerobic physical exercise results in a rise within the system's metabolism, that successively, uses up body fat despite the fact that the whole exercise consumed your body's carb book.
Aerobic exercise may affirmed assist build-up the body muscles and people relating to your center, sculpt the machine as well as aid improve general blood circulation.
Cardio is well known for it's ability to help you lose weight, stay fit, and promote a healthy life. We all know this basic knowledge about cardio working to maximum heart rate. However, the problem is that many people don't understand the four basic reasons for performing cardio, in regards to targeting different fitness goals through maximum heart pulse.
You need to have an understanding of how to target maximum heart rate and how to get it up enough to hit certain fitness goals. So, let me give you the four main goals people have when dealing with cardio.
Here Are The Four Main Reasons:
-Maintaining overall general health consistently
-Reaching certain weight loss (body fat loss) goals to become lean
-Get to a certain aerobic training point such as certain Fitness Goals
-Reach a point of optimal health through maximum conditioning
Those are the four main reasons many individuals perform cardio and aim to increase their heart rate. Many people have attempted reaching these certain goals, however the problem is that many individuals don't know how to reach those goals and how to get their heart rate at the proper levels to hit those goals.
This is why I'd like to further explain how to reach each of these individual fitness goals through proper cardio and the exact method you need to implement and follow for maximum heart rate conditioning.
How To Calculate Your Maximum Heart Rate
Now the main problem is that many individuals don't know how to calculate their maximum heart pulse. This is where I want to explain how to do it properly and by which method you need to follow. Now for calculating your heart pace, there are two different specifications by which you'll calculate it.
Either you're a man, or you're a woman. So for men, you need to subtract your age from 220, and follow the steps I'll explain later in the article. For woman, you're going to subtract your age from 227 and follow the steps I'm going to explain.
Proper Heart Pulse For Good Overall Health
Many people struggle on a daily basis to even reach the daily minimum amount of exercises needed to maintain basic, overall health. Many of us are below the standard for basic health and need to get much higher if we want to live longer, healthier lives.
So, how do you maintain good overall health through cardio, and how do you calculate it so you know that you're doing it right? Well in order to maintain basic overall, good health, you need to perform enough cardio based off of your maximum heart rate.
It's recommended that you exercises for 40 minutes per day at 50% of your maximum heart pace if you want to maintain a healthy lifestyle with little or no problems.
How To Calculate Heart Rate For Good Overall Health
So how do you calculate 50% of your maximum heart rate? Just do what I said initially and subtract your age from 220 if you're a man, and 227 if you're a woman, then you base 50% off of that number.
For example, I'm a 19 year old guy so I would subtract 19 from 220, which would be 201. I would then multiply 201 by.5, which for you non-mathematical individuals, would be equivalent of taking 50% of 201. I would then calculate it out and see that 100.5 would need to be my maximum heart pace that I exercises for 40 minutes a day.
Basically, if I want to maintain overall good health, I would perform cardio for 40 minutes a day with a maximum heart rate of 100.5. This is how I'd calculate to know if I'm getting the proper results our of my cardio exercises for maintaining basic, overall health.
This is how you should be calculating your maximum heart pace every day not to lose weight, but just to maintain a healthy lifestyle that promotes longer life. We'll jump into what it takes for weight loss in just a second.
Proper Heart Rate For Weight Loss
The main question with many individuals looking to lose weight is, "How do I lose weight effectively with cardio?" Many individuals perform cardio, but aren't doing it right or aren't performing the right exercises to target their maximum heart pace.
However, there is an easy way to calculate it out so you know if you really are doing enough cardio, hard enough to lose large quantities of body fat. The recommended amount of cardio you need to do in order to effectively lose as much fat as possible, is to perform cardio exercises 40 minutes for 5-6 days a week.
Though that may sound easy, there is another part to the maximum heart pace equation. You have to calculate how hard you need to work for that allotted time in order to destroy body fat fast. So, along with performing cardio for 40 minutes 5-6 days a week, you need to workout at 65% of your maximum heart rate. Simple right?
How To Calculate Heart Pulse For Effective Fat Loss
Now how do you calculate it so you know that you're working hard enough to truly destroy body fat? All you have to do is subtract your age from 220 if you're a man, or subtract your age from 227 if you're a woman.
Once you do that, you then take 65% of that final number and that is the number your maximum heart pace needs to be. This is the number your heart rate needs to be at during the full cardio workout period, if you really desire to lose body fat extremely fast and naturally.
This is how you need to calculate your maximum heart pace everyday in order to lose that weight you so desire to lose.
Proper Heart Rate For Aerobic Training
Now for those looking to go past normal weight loss, and actually maximize their stamina and endurance dramatically, you can aim for maximum heart rate that promotes proper aerobic training. To perform proper cardio as hard and as long as you need to, you have to exercises 40 minutes 3-5 times a week at 75% of your maximum heart pulse.
This will not only help you lose massive amounts of weight, but it will push you past that "weight loss level" and take your stamina and endurance to an entirely new level.
This is basically for individuals who are pretty fit and healthy, who want to drop a little bit of extra weight. Or, this can be for individuals aiming for high goals, who want to reach those weight loss goals in the least amount of time.
How To Calculate Heart Pace For Aerobic Training
So, how do you know if you're past the average weight loss cardio and are pushing yourself for increased stamina and fitness? Well, all you do here is keep in mind that you're performing cardio for 40 minutes 3-5 times a week at 75% of your maximum heart pace.
The way you calculate this is to subtract your age from 200 if you're a man, or subtract your age from 227 if you're a woman. By doing this, you can calculate what your heart rate needs to be for the entire time that you perform cardio. Then, once you got it figured out and know what your heart rate needs to be, just keep it that way and you'll surpass your normal fitness levels.
Proper Heart Rate For Absolute Maximum Conditioning
Now this is for those individuals looking to aim superbly high and reach goals that they never thought possible. Basically you're aiming to get as fit and healthy as your body will possibly allow for. This builds maximum endurance and stamina for high intensity workouts and activities that involves short, powerful bursts of energy.
For these kind of cardio workouts, you'll be breathing as hard as you possibly can and you'll truly be pushing your body to the limit. There's no limit to how much body fat you can destroy with just one of these cardio workouts.
How To Calculate Heart Rate For Absolute Maximum Conditioning
Now, based on the last three methods, the way to calculate maximum heart pace has stayed pretty much the same. So, since the calculation method has remained stable, what do you think we're going to do to calculate heart rates for maximum conditioning?
Yup, we're going to subtract our age from 220 if we're men, and subtract our age from 227 if you're a woman. Then, the numbers change and you're going to take 85% of that final number, and that will be your heart pace.
Yes, for Ultimate Conditioning (for crazy fitness people) you need to perform cardio workouts at 85% of your maximum heart rate. That is dynamically significant. The reason for this high intensity is that you're training your body to be the absolute best it can be to maintain optimal health and vitality for you.
So, once again you take that final number after doing the math, and that should be your consistent heart rate throughout the entire cardio workouts. Remember this is for individuals looking to get insanely fit and push their bodies to their Ultimate limits, but this does promote insane fat loss and will give you much faster results.
So, if you're determined, I suggest you go for this approach and start getting Ultimate Fat Loss results.
How To Determine What Your Heart Rate Is During Workouts
Now that you have an understanding of proper heart pace for different goals, you have to be able to determine what your heart rate is throughout exercises. So all you have to do is go out and find the best all-around heart rate monitor and learn to pay careful attention to what your heart rate meter tells you during workouts.
Take down information and learn how to take control of your weight loss and health today. This is huge for anyone looking to really lose fat naturally and easily, so now that you have the proper knowledge, get out there and use it.
Looking to "level up" your results fast and naturally? The guaranteed best way you can do this is to download my Free eBooks, which guide you on real secrets to fast weight loss with hundreds of tips, secrets and mini-programs that work insanely well.
Also check out the Ultimate Fitness source to discover why heart rate is so crucial for losing weight and developing six pack abs.
Most people assume that aerobic exercise is specifically suited for women's fitness the same way that weight lifting appears more suitable for men's fitness. What few people realize, however, is that this form of exercise is essential to both men and women. There are many other misconceptions about cardio that have been circulating in public, but hopefully the facts below will serve to enlighten you about the real deal behind this type of exercise.
Aerobic exercises do not always consist of dancing routines
A lot of guys understandably shy away from aerobic exercise because most types of it seem to be just another form of dancing. You have to understand, however, that dancing-like routines are not all there is to aerobics. It may only seem like that way because women largely make up the population in your fitness club, and as such your fitness club is just offering what the majority wants.
If so, you can sign up for a personal training program that could introduce you to others and more "manly" types of exercise that will work you heart and lungs like boxing or kickboxing. Also, if it makes any difference, "cardiorespiratory, cardiovascular exercises or cardio" is just another term for aerobics. You could always refer to your routine as such if it makes you feel any better.
Aerobic exercise is essential to your health
No matter how young or - err - mature you are, cardiovascular exercise will always prove critical and beneficial to your health. Aerobic exercises are exercises that require you to perform a certain routine or activity continuously and following a certain rhythm as well. They help improve your heart rate and the overall health of your heart. They also improve your metabolism as well as oxygen distribution in your body.
Know when to go longer - or harder
Beginners are advised to start with aerobic exercises of moderate intensity for a short period of time. They can then gradually lengthen the period of their exercise until they have sufficiently built their stamina for it. Beginners are typically advised to start with a ten-minute routine and gradually adding ten more minutes to their routine as they improve. You should up the ante and go harder if you feel that your body is no longer having a hard time coping with the demands of your exercise routine. Make sure to switch back to a short ten-minute routine every time you increase your intensity level.
Do it on alternate days of the week
This will provide your body with much needed rest and recovery time. Working out every day of the week is allowed but you should at least alternate between strength and stamina building or, more specifically, between weight lifting and aerobic exercise respectively.
With your own fitness trainer, you are guaranteed to learn other equally helpful tips not just about aerobic exercises but also about the additional things that you can do to get fit and stay fit in the shortest amount of time.
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Personal Website: http://www.kisardhillon.com
