Aerobic term means "with oxygen". While
performing aerobic exercises the heart, lungs and blood vessels react
to physical activity, increasing the oxygen available to the muscles. These exercises should use large muscle groups, and activity should be sustained for a period of time.
-Strengthens Heart so it can pump more oxygen-rich blood to the tissues with each beat.
-Improves fitness. As you develop your aerobic endurance can increase the intensity and duration.and the recovery time is reduced.
-Reduces the risk of certain cancers.
-It increases your resistance to fatigue.
-Improves your mood and reduces depression and anxiety.
-Improving the quality of your sleep.
-Increase In good cholesterol (HDL).
-help control and reduce body fat.
Heart rates and target zones for aerobic exercise
For general guidelines used to determine distances up to heart rate and heart rate of the target, see table below.
Age....Max.heart rate(beats/minute)...Target range(beats/minute)
20-24________________200______________120-150
25-29________________195______________117-146
30-34________________190______________114-142
35-39________________185______________111-139
40-44________________180______________108-135
45-49________________174______________105-131
50-54________________170______________102-127
55-59________________165______________ 99-123
60-64________________160_______________96-120
65-69________________155_______________93-116
70 and older___________150_______________90-113
Aerobics can stand on its own or as part of a strength training program that incudes physical exercises, flexibility exercises, and weight training.
There are many exercises you can do without going to the gym and weight training. You can use your own body weight as resistance and get a great workout in the process. Aerobic exercise and weight can also complete a weight training program.
Here are some tips from bodyweight exercises as well as exercises with weighted resistance. Before going into pesos in your strength training to make sure you are aware of these tips.
1. Before any high intensity training, perform a low intensity warm up for five minutes makes you sweat. Before lifting weights make it a lift heating system for 1-3 sets
2. Do not throw your body around. Do not let the impulse to control movement. You should be able to take a break anywhere in moving and show control.
3. Focus on what you do right now. Do not have a conversation during a game. Losing approach leads to poor form, which can lead to injury.
4. Learn and practice proper form for a couple of weeks before adding resistance. Weight gain and intensity in small incremental steps. Intensive training never directly in a year that are not familiar with.
5. Do not hold your breath. Especially during hard training. If you were using weight and faded you could be seriously injured. Always breath during the most difficult phase of work outside. Breathing through the nose and mouth.
6. Never follow an exercise if it hurts. Pain is not the same as the muscular discomfort. The slogan "no pain - no gain" has done great harm to athletes usually poor form is responsible for the pain Learning and solve the problem...
-Strengthens Heart so it can pump more oxygen-rich blood to the tissues with each beat.
-Improves fitness. As you develop your aerobic endurance can increase the intensity and duration.and the recovery time is reduced.
-Reduces the risk of certain cancers.
-It increases your resistance to fatigue.
-Improves your mood and reduces depression and anxiety.
-Improving the quality of your sleep.
-Increase In good cholesterol (HDL).
-help control and reduce body fat.
Heart rates and target zones for aerobic exercise
For general guidelines used to determine distances up to heart rate and heart rate of the target, see table below.
Age....Max.heart rate(beats/minute)...Target range(beats/minute)
20-24________________200______________120-150
25-29________________195______________117-146
30-34________________190______________114-142
35-39________________185______________111-139
40-44________________180______________108-135
45-49________________174______________105-131
50-54________________170______________102-127
55-59________________165______________ 99-123
60-64________________160_______________96-120
65-69________________155_______________93-116
70 and older___________150_______________90-113
Aerobics can stand on its own or as part of a strength training program that incudes physical exercises, flexibility exercises, and weight training.
There are many exercises you can do without going to the gym and weight training. You can use your own body weight as resistance and get a great workout in the process. Aerobic exercise and weight can also complete a weight training program.
Here are some tips from bodyweight exercises as well as exercises with weighted resistance. Before going into pesos in your strength training to make sure you are aware of these tips.
1. Before any high intensity training, perform a low intensity warm up for five minutes makes you sweat. Before lifting weights make it a lift heating system for 1-3 sets
2. Do not throw your body around. Do not let the impulse to control movement. You should be able to take a break anywhere in moving and show control.
3. Focus on what you do right now. Do not have a conversation during a game. Losing approach leads to poor form, which can lead to injury.
4. Learn and practice proper form for a couple of weeks before adding resistance. Weight gain and intensity in small incremental steps. Intensive training never directly in a year that are not familiar with.
5. Do not hold your breath. Especially during hard training. If you were using weight and faded you could be seriously injured. Always breath during the most difficult phase of work outside. Breathing through the nose and mouth.
6. Never follow an exercise if it hurts. Pain is not the same as the muscular discomfort. The slogan "no pain - no gain" has done great harm to athletes usually poor form is responsible for the pain Learning and solve the problem...
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