What exactly is aerobic exercise? According to Wikipedia, which means involving the oxygen consumption of the year. Aerobic relates to the use of oxygen in the power generating body method. Why we train aerobically? The advantages are many. With sufficient training of at least 3 times per week, the advantages are:
a) Increase in resting metabolic rate to help with fat loss
b) To increase the body's production of antioxidants
c) Promotes a healthy cardiovascular system
d) strengthens the heart muscle
e) It helps to fight infections
f) Helps strengthen bone mass (excluding cycling and swimming)
An effective and safe method for the race involves the following phases:
1) Warm Up Phase
The muscles that are required to be active need to preheat. This could be a light five minutes on the treadmill to get the blood flowing to the muscles before a race.
2) stretching Phase
After heating, the temperature of your body would have increased slightly to cause mild sweat. This is the best time to stretch all the muscles to minimize injuries such as sprains during the same year and prepare for the movements.
3) aerobic phase
The actual aerobic phase can last from 15 minutes to 1 hour. There are two types of aerobic training. One is the continuous type where you keep your heart rate from 65% to 80% of your maximum heart rate. What is the calculation of the maximum heart rate?
It is 220 minus your age. If you are 40 years old, your maximum heart rate is 180 beats per minute. This will be training between 117-144 beats per minute.
The second type of aerobic training is the kind of high-end, alternating between a sprint and a walk. The recommended length of this training should not take longer than 20-30 minutes per session, because of its intensity.
4) Cool-Phase
This is an important part of the process that the body needs to relax after the stress that the body must undergo in the aerobic phase. A 5-minute walk is enough to cool.
5) stretching Phase
Stretching is not only necessary for heating. It is also essential, after cooling, to ensure that the muscles remain soft and free of damage. It bounces movements, however, it does not recommend at this stage.
Many people start an aerobic activity with good intentions to get healthy and lose weight only to give up after a month or two. Why? Usually due to jump too fast and making too after being sedentary for years. Sometimes it's poor planning and mismanagement of time. Often, the activity itself is so dull and so boring, even a hamster would jump off the wagon.
This is something you can decide. The activity you choose to define your personality. For example, I love to dance and I am active in the martial arts. When I'm in a gym and I want to get a good cardio session, I naturally gravitates to a dance or a fighting class organization. I have a lot of fun and I get my aerobic workout at the same time!
If your favorite exercise is to click on the remote control on the sofa and the need to be pushed hard to move, then get creative. Stationary bike and watch your favorite show at the same time! I suggest you do some reading on the different types of interesting activities that you can incorporate into your life to include family members and close friends, if you do not like solitary exercise.
At least the whole family involved in a healthy lifestyle. You should not do it alone, you know.
a) Increase in resting metabolic rate to help with fat loss
b) To increase the body's production of antioxidants
c) Promotes a healthy cardiovascular system
d) strengthens the heart muscle
e) It helps to fight infections
f) Helps strengthen bone mass (excluding cycling and swimming)
An effective and safe method for the race involves the following phases:
1) Warm Up Phase
The muscles that are required to be active need to preheat. This could be a light five minutes on the treadmill to get the blood flowing to the muscles before a race.
2) stretching Phase
After heating, the temperature of your body would have increased slightly to cause mild sweat. This is the best time to stretch all the muscles to minimize injuries such as sprains during the same year and prepare for the movements.
3) aerobic phase
The actual aerobic phase can last from 15 minutes to 1 hour. There are two types of aerobic training. One is the continuous type where you keep your heart rate from 65% to 80% of your maximum heart rate. What is the calculation of the maximum heart rate?
It is 220 minus your age. If you are 40 years old, your maximum heart rate is 180 beats per minute. This will be training between 117-144 beats per minute.
The second type of aerobic training is the kind of high-end, alternating between a sprint and a walk. The recommended length of this training should not take longer than 20-30 minutes per session, because of its intensity.
4) Cool-Phase
This is an important part of the process that the body needs to relax after the stress that the body must undergo in the aerobic phase. A 5-minute walk is enough to cool.
5) stretching Phase
Stretching is not only necessary for heating. It is also essential, after cooling, to ensure that the muscles remain soft and free of damage. It bounces movements, however, it does not recommend at this stage.
Many people start an aerobic activity with good intentions to get healthy and lose weight only to give up after a month or two. Why? Usually due to jump too fast and making too after being sedentary for years. Sometimes it's poor planning and mismanagement of time. Often, the activity itself is so dull and so boring, even a hamster would jump off the wagon.
This is something you can decide. The activity you choose to define your personality. For example, I love to dance and I am active in the martial arts. When I'm in a gym and I want to get a good cardio session, I naturally gravitates to a dance or a fighting class organization. I have a lot of fun and I get my aerobic workout at the same time!
If your favorite exercise is to click on the remote control on the sofa and the need to be pushed hard to move, then get creative. Stationary bike and watch your favorite show at the same time! I suggest you do some reading on the different types of interesting activities that you can incorporate into your life to include family members and close friends, if you do not like solitary exercise.
At least the whole family involved in a healthy lifestyle. You should not do it alone, you know.
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