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There are many health benefits to doing a regular daily aerobic workout. Taking part in any type of aerobic exercise greatly improves a person's health and fitness levels and of course, it can also be effective in weight loss since different types of aerobic activities help to burn more calories and for that reason can be combined with a healthy diet to produce even more health benefits. The term 'aerobics' means 'with oxygen' since you take in oxygen when you breathe and when you are exercising your breathing is faster and you feel quite warm and sweaty when you are working out as a result of taking in more air. This type of workout is extremely good for the heart and helps in delivering oxygen to different parts of the body.
What Type of Activities are Aerobic Workouts?
Aerobic activity can involve any type of exercise that raises a person's metabolism. Some of the more popular exercises include swimming, cycling, walking, jogging, running, stair climbing and general aerobic workouts. However, any kind of activity or exercise will help to improve a person's fitness level and aid in a person's weight loss. For instance, performing household chores such as vacuuming and cleaning can also contribute towards raising a person's fitness level.
What about dancing or bouncing on a trampoline, skipping, rowing, basketball or skating? These activities are also very good at burning calories.
In other words, any type of exercise will help you to get fitter as long as you do it regularly and it does not have to involve activities that are exhausting to perform. In fact, doing regular light or moderate aerobic activities is easier to maintain and gives better results since they are more likely to be kept up than aerobic exercises that involve high intensity workouts. In any case, it is always best to start at a lower level and gradually increase your activity levels when you get fitter.
For a person who is new to exercising or someone who finds it difficult to get themselves motivated or stick to any form of aerobic exercise, the best place to start is with doing something you enjoy for around thirty minutes a day three to five times a week. One of the easiest aerobic exercises to perform is walking since a person can start off doing a low intensity workout that is easy to keep up and then gradually progress to a more effective type of brisk walking. The only special requirement is a reasonably good pair of walking shoes and appropriate clothing. There are many people who enjoy performing this type of activity since it doesn't really feel as though they are doing any specific kind of aerobic exercise. Many have increased their fitness levels to the point where they actually enjoy going jogging or running.
Michael Russell Your Independent guide to Aerobics
Don't you remember, it was the 80s and lots of people were doing it. Even those that weren't doing it, were talking about doing it. There were shows all over television. These people were standing in formation, wearing leotards and leg warmers. They were doing what looked like exercise, but this wasn't called exercise, it was called aerobics. It looked like a combination of dance and exercise. But what was this new form of sweating?
The age of aerobics can be credited to Dr. Kenneth Cooper. Dr. Cooper was an exercise physiologist for the US Air Force and he couldn't understand how some people, who seemed in great physical condition, were not able to perform at a high level when they were swimming, long distance running and bicycling. He began testing people's performance, using a bicycle ergometer and focusing on the human body's ability to utilize oxygen. In 1969, Dr. Cooper published a book called Aerobics, which documented what he had learned through his testing.
The word aerobic means, with oxygen. Aerobics are supposed to increase the amount of oxygen in the blood and then have this blood flow to the muscles. Aerobic exercise can produce many benefits; it burns calories and increases the body's metabolism, both of which help in losing weight. Those people that went through Dr. Cooper's testing, discovered even more benefits of aerobic exercise. These included; toning muscles all over the body, making the heart muscle stronger, improving the respiratory muscles and increasing the number of red blood cells in the body. Regular aerobics can also help reduce cardiovascular problems.
The 1980s saw the television air waves and media in general flock to the aerobic craze. Hollywood stars were knocking each other over, in their quest to be the next star with an aerobic video on the market. Funny thing is, none of these stars were widely known in the exercise industry, until aerobics came around.
Even though aerobics was an overwhelming success, it had its doubters. Many felt that aerobics wasn't a balanced exercise program. This was mainly due to the fact that aerobics didn't require the use of weights. Light weights could be added to the aerobic exercise, but not the kind that would build muscle strength. Many people saw this as a flaw in the aerobic program. The problem with this specific complaint is that Dr. Cooper never set out to build up the body mass of the individual. His main concern was to see if the body could perform at a higher level, by increasing its oxygen intake.
The 90s saw a decrease in the star power of aerobics and brought more professionalism to the industry. Organizations like Aerobics and Fitness Association of America created certification programs for instructors. Aerobic athletes also competed in national and international competitions.
Michael Russell Your Independent guide to Aerobics
High-Intensity Interval Training is a workout strategy that is intended to increase performance with shorter training sessions. High-Intensity Interval Training, or HIIT, is one of the best methods for muscle retention and fat loss. Studies have shown that long endurance activities such as aerobics cause the breakdown of muscle tissue, which is why HIIT should be emphasized. HIIT and interval training are very similar and the only difference between them is the intensity in which they are done. Interval training is a varying of intensities within a workout, where you add a low-intensity session with a high-intensity session.
You can perform your interval training in many ways, and you should also use variety. It can be performed on a stairmaster, mountain bike, local track, or a stationary bike. As with all methods of exercise, you should rotate the type of exercise performed to keep your body from adapting. If you desire longer-lasting results, cardiovascular work should be a priority on your fitness to-do list. Your main emphasis in exercise should be for cardio health, strength-training, and for flexibility. As with most cardio exercise, you should track your heart rate, distance, intensity, length, target heart rate, calories burned, and cool-down time.
One of the great things about HIIT is that it can be applied to other activities as well. Running stairs, riding a stationary bike, a stair-stepper, or any activity where you can shift from high intensity to low intensity will work wonders. Let`s say that you`re going to add HIIT to running sprints or steps. Start working in intervals! Jog for a certain amount of time, sprint for a certain amount of time, followed by a short jogging session, and keep repeating a certain sequence until your time is finished.
We`ve always been told that low-intensity aerobic exercise is the best method for ridding the body of unwanted fat. However, new research proves this opinion to be false. The reason that this low-intensity opinion of cardio exercise came about is a study that showed that lower intensity cardio burns a greater percentage of calories from as opposed to carbs. In research, HIIT has been shown to burn fat 50% more effectively that that of lower-intensity exercise. HIIT speeds your metabolism and keeps it running at a fast rate for up to sixteen hour after your workout. The bottom line is that HIIT burns a higher number of calories than that of lower-intensity.
If you are looking to burn fat quickly, HIIT is the way to go. However, not everyone`s responds properly to this method. Diabetics whose body already has problems managing carbs should not train with HIIT. Other people who have just started a workout program should start with low-intensity and slowly start incorporating intervals as they get more advanced. The demands of HIIT can only be used by experienced trainees because newbies will simply give up after the first day of hard work. Take things one day at a time and the results will be experienced at a later time.
*http://www.eas.com/training/hiit/index.asp
*http://equipment.blog-bazaar.com/index.php/21/hiit-cardio/
*http://www.musclemedia.com/training/hiit.asp
*http://www.google.com/search?
hl=en&lr=&safe=off&defl=en&q=define:HIIT&sa=X&oi=glossary_definition&ct=title
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“I seem to be finding myself doing cardio before bed due to a hectic schedule and time constraints as of late.
Are there any problems with this?
Well there are a few good reasons not to cardio right before bed. My experience is that cardio near bedtime lowers the quality of my sleep significantly. It takes me forever to get to sleep if I do cardio within 1 to 2 hours of bedtime, and I'm more likely to wake up at night.
Furthermore it seems athletes get that 2nd wind or rush after a workout which would cause your mind and body to be too energetic for sleep. Diet can also play a big part in this as well, but I’ll save that for another time.
Ideally, you want to have your cardio in at least 3 hours before bed. This will give you time to have a last meal before bed and for it to digest properly. Going to bed on a full stomach is not a good idea, and though some, like myself, sleep better with a full stomach, the majority do not.
Depending on your goals, cardio should be done first thing in the morning on an empty stomach, or when ever your schedule allows.
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One of the top questions I receive is “What should I do for my cardio workout plan?” I usually answer with a question; “What do you enjoy doing for your cardio workout?”
It doesn’t matter so much what you do for cardio. It’s doing what you enjoy. If I suggest you run 3-10 minute miles for your cardio workout plan and you have never ran in your life or you hate running, how successful of a plan would that be?
Let’s cover a few of the basics:
• Low intensity-is working at around the 60% range of your target heart rate. 220 – 40 = 180 (maximum heart rate). 180 x 60% =108 beats per minute.
• Low intensity is easy to do so you can workout longer and a great idea for someone beginning a cardio workout plan.
• Low intensity is low risk. Most anyone can start a low intensity workout plan
• Low intensity is burns a higher percentage of calories from fat.
You just stopped at fat burning and have decided on low intensity didn’t you? Let’s take a look at high intensity cardio.
• High intensity would be working at around 75-85% of your maximum heart rate. Using the same calculations above a 40 year
old would have a range of 135-153 beats per minute
• High intensity cardio continues to burn calories at a higher rate long after you have completed your workout.
• You will burn more calories faster. You can walk 1 mile in 20 minutes and burn 100 calories or you can run a mile in 10 minutes and burn 100 calories.
• High intensity can increase muscle mass. Look at the difference in sprinters and marathon runners.
Here’s the question to ask yourself; What if I do both? Hmmm…could that possibly work? Sure, it’s called interval training. You work at a moderate pace for 3-5 minutes, depending on your level of fitness, and then work at a high intensity for 30 seconds to 1 minute. Work at a 5/1 minute ratio. If you are starting at an intermediate level you could work at a 3/1 minute ratio.
There are several ways you can set up your interval cardio workout plan. I will use a treadmill workout for an example since a treadmill has a timer and is very versatile. Always take about 5 minutes to warm up first.
Walking/Beginner-After your warm up walk briskly for 3-5 minutes and then jog lightly for 1 minute. As your fitness level increases you can shorten the walk to 3 minutes. Repeat your intervals until you have reached your goal mileage or time.
Running/Intermediate-After your warm up run at a moderate pace for 3-5 minutes and then run full out for 1 minute. As your fitness level improves you will decrease your moderate time and even pick up the pace a little. Remember, the goal is your target heart rate.
You can use the same cardio workout plan with the elevation on your treadmill. On your one minute intervals or high intensity interval, increase the elevation as high as is safely possible for you.
I’ve used a treadmill for my example but you can use the same idea with running outside, an elliptical trainer, spin bike, bicycle, aerobic dancing; anything you like.
So my answer to, “what is the best cardio workout plan?” Do what you enjoy first of all and integrate interval training for a maximum fat burning cardio workout plan.
Phyllis Ward is an author, speaker, online fitness coach, and trainer. She consults with clients by phone or in person. For more information about Phyllis or her services please visit http://www.godstemple40.com. You may contact her by email at phyllis@godstemple40.com. © Expect Success, LLC All rights reserved
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