aerobics  aerobics-workout  overview  exercise-zones  cardio-chart  benefits

Aerobic exercise is a type of physical exercise that trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. Aerobic means “with oxygen” and refers to the use of oxygen in the metabolic activities of body. Aerobic exercises burn fat faster than any other type of exercise. Aerobics improve all elements of general fitness like flexibility, muscular strength, blood circulation, respiration and cardio-vascular fitness. Aerobic exercise is also known by the term “Cardio”. So what is aerobic?

  1. Any activity that uses large muscle groups.
  2. That can be maintained continuously.
  3. That is rhythmic in nature.

Aerobic Exercise Standard Procedure

  1. Warm Up
  2. Stretch
  3. Exercise [Aerobic, Anaerobic etc.]
  4. Cool Down
  5. Stretch

Aerobic Exercise Standard Guidelines

American College of Sports Medicine [ACSM] recommends the following quantity and quality of exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults. The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 40,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.
Mode: Type of exercise: Aerobic exercises
Frequency: 3-5 days per week
Duration: 20 to 60 minutes of continuous aerobic activity per session
Intensity: The best way to test intensity is to bring the rate that your heart beats into a range which is between 60% and 85% of the maximum heart rate. The maximum heart rate refers to that approximate level after which there is real or possible danger to the individual and where the heart is overloaded. There are three main methods which are used to calculate Heart Rate Training Range [First two are the most commonly used]:

  • 50-85% of Heart Rate Reserve, or
  • 60-90% of Maximal Heart Rate, or
  • 50 - 85% of maximal aerobic capacity (VO2 max).

Low Intensity: 35-60% of Heart Rate Max or 50-60% of Heart Rate Reserve
Moderate Intensity: 60-80% of Heart Rate Max or 60-70% of Heart Rate Reserve
High Intensity: 80-90% of Heart Rate Max or 70-85% of Heart Rate Reserve

Determine Your Heart Rate Training Range:

Following three methods are widely used to determine the Heart Rate Training Range:
1. Heart Rate Reserve: The Karvonen Formula

  • Find your Resting Heart Rate (RHR): At rest, Feel your pulse at your wrist for 6 seconds and then multiply by 10.
  • Find your Predicted Maximal Heart Rate (HR max)
  • HR max = 220 - age
  • Find your Heart Rate Reserve (HRR)
  • HRR = HR max - RHR

Find the lower limit of your Heart Rate Training Range:

  • Multiply your HRR by 50% and add your RHR
  • Low Target Heart Rate= (HRR × .50) + RHR

Find the upper limit of your Heart Rate Training Range:

  • Multiply your HRR by 85% and add your RHR
  • High Target Heart Rate= (HRR × .85) + RHR

2. Percent of Heart Rate Max:

  • Find your Predicted Maximum Heart Rate (HR max)
  • HR max = 220 - age

Find the lower limit of your Heart Rate Training Range
Low Target Heart Rate = (HR max) × .50
Find the upper limit of your Heart Rate Training Range
High Target Heart Rate = (HR max) × .90

3. Maximal Aerobic Capacity, VO2 max
Requires a physician or physiologist and the equipment like respirometer, treadmill etc.

Cardio and weight training

Many people who perform cardio almost forget the weight training, it’s a big mistake. In order to develop healthy muscle and body fitness, it is strongly recommended to add some weight training program for 3 days/week. Cardio and weight training complement each other and help to lose fat faster and easier. So, it is mandatory to add some weight training program in your regular Exercise Regime.

Types of aerobic exercises

Indoor Outdoor Indoor/Outdoor
Aerobic dance Cross-country skiing Circuit Training
Stair Climbing Jogging Jumping rope
Treadmill Running Water Aerobics
Rowing machine Cycling Sport Aerobics
Stationary bicycle Inline skating Swimming
Elliptical trainer Nordic walking Kickboxing
Stairmaster Hiking Fitness Walking

Benefits of Aerobic exercise

  • Develop strong lung muscles for better and effective oxygen utilization.
  • Make your heart more powerful and increase the pumping efficiency.
  • mprove overall muscular strength and muscle tone.
  • Increase the flexibility of body and joint mobility.
  • Make your bone and frame healthier.
  • Enhance your performance in sports and recreational activities.
  • Recover fast from injuries and diseases due to increase in immunity.
  • Help to reduce weight and control it.
  • Release endorphins which make you feel good.
  • Aerobics keep your body comfortable and avoid overheating.
  • Make you more energetic and increase your work output.
  • Make your skin more healthy and shining due to increased oxygen intake.
  • Reduce blood pressure and make circulatory system more efficient.
  • Decrease the risk of heart diseases, obesity, hypertension, diabetes etc.
  • Improve sleeping quality and keep you awake and active during work.
  • Increase the number of Red blood cells in the body which accelerates oxygen transport.
  • Improve mental health and related diseases like depression, stress, headache etc.
  • Prevent you from certain kind of cancers like colon, breast, lung, prostate etc.
  • Help to reduce and regulate body fat.
  • Boost your concept of self-esteem and positive mood.
  • Increase the good cholesterol (HDL Cholesterol).

[Aerobic exercise is also known by the following terms: aerobic exercise, pilates, bodybuilding, fitness, life fitness, fitness training, body fitness program, cardio fitness, aerobics workout, aerobics benefits, step aerobic exercises, free aerobics online, cardio aerobics, aerobic steppers, cardio steppers]

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Relevant Information

Health and Fitness: Introduction
Weight Training Workouts
Weight Training: ACSM Guidelines
Weight Loss Resources


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