Posted on January 11, 2008 in Aerobic Exercise
Aerobic exercises aim at making workouts fun and healthy for individuals. However, starting slow is the mantra for all kinds of aerobic exercises. Explore ways to make exercises fun, engaging and fruitful to your health needs from the following article.
Aerobic exercises aim at increasing your breathing pace through moderate exercises for an extended period of time. The basic idea behind aerobic exercises is to induce the healthy functioning of the heart, lungs and blood vessels. This is brought about by increasing the levels of oxygen into the bloodstream.
Experts emphasize that one should begin aerobic exercises with a slow and gradual pace. Starting in excess or with high intensity exercises can cause injury or wear and tear of muscles and joints.
Factors for Starting Aerobic Exercises
Designing an aerobic exercise regime therefore depends on many factors such as the following:
- Your current fitness level
- Any medical history of complications, injury or accident
- Your fitness goals
Why “slow progress” is essential?
Most studies and experts explain that “slow progress” is crucial to start an aerobic exercise regime or workout. One is recommended to begin gradually because of the following reasons:
- When the exercise is not performed properly or too vigorously, the most possible outcome can be injuries. Such injuries are also referred to as “overuse injuries”.
- High intensity exercises which are carried out for 5-6 times per week most often lead to possible injuries, boredom and burnouts. Therefore, “rest” is essential for the muscles and tendons to repair themselves and carry out further performance.
- You should have long term health goals which depend on factors like time management, motivation, etc.
Basic Guidelines for Aerobic Exercise
The basic guidelines for aerobic exercises require some principles to be followed up upon. For example:
- The frequency and the number of exercises that are to be included in the sessions per week
- The intensity or the speed and load of the exercise
- The time period to complete an exercise
- Nature and type of the exercise
Aerobic Training Methods
There are different training methods which can be incorporated periodically to reduce monotony and boredom. Different training methods include the following:
- Continuous Training
- Interval Training
- Circuit Training
- Aerobic Cross Training
Discuss the suitability and effectiveness with a doctor or physical therapist and engage in fruitful exercise.
Tips to Enjoy and Achieve the Best from Your Aerobic Workout
Here are few tips that can help you start aerobic exercises comfortably and end effectively:
- Discuss the suitability of exercises and the effects it can have on your health
- Set realistic goals
- Keep a record of the exercises you are doing everyday
- Begin slowly
- Try keeping your exercises simple at the start
- Try utilizing every little time to do the exercises
- Make the sessions enjoyable by getting a partner to do the exercises together
- Choose a comfortable day or do them indoors or at the gym
- Do not find excuses for skipping aerobic exercises even for a day
- Stop exercising if you experience pain, fatigue or dizziness while exercising
- Try including easy varieties of exercise to enjoy them
Is diet important?
A balanced diet should accompany a regime of aerobic exercises. Include sufficient amounts of carbohydrates, proteins and minerals along with the exercises you are going to do daily. Drink plenty of fluids while exercising especially in hot and humid weathers as the body tends to lose moisture through exercise.
How can you prevent injuries?
You can prevent injuries by taking care of the following:
- Exercise should be done for a minimum time of 10-12 minutes and a maximum time limit of 20 minutes or more. Exercise 2-3 times per day or 2-5 times per week. Do not strain yourself by over training.
- Always begin with 10-15 minutes of warm up exercises.
- Rest between exercises.
- Stop exercising if you experience pain, dizziness or extreme exhaustion while doing the exercises.
Manage your stress, stamina, mobility and strength by incorporating aerobic exercises in your daily life. Remember that you can increase your longevity and independence by engaging in aerobic exercises.
» Filed Under Aerobic Exercise
Comments
Leave a Reply
