Aerobic exercise is any prolonged action that makes you exhale and inhale hard while using the large muscle groups at a regular, even pace. Aerobic activities contribute to have a heart stronger and more efficient. During the early part of exercise, your body uses stored carbohydrate and circulating fatty acids (the building blocks of fat molecules) for energy.
Aerobic relate with any exercise that helps you process oxygen more efficiently by reaching and preserving your Target Heart Range - the safest range of heart beats per minute among the activity of the exercise. Calculate your Target Heart Range by subtracting your age from 220 for women and 226 for men (go figure!) and multiplying your answer by 60% and by 80%. The lower number recommends a safe rate for beginners, while the higher number would be your goal as your fitness level improves.
Tips for bringing aerobics safely into your daily life:
1).- Conserve a relaxed pace. For example, you should be able to maintain a conversation while walking briskly. If you don't feel comfortable again within 10 minutes following exercise, you will be practicing too hard. Also, if you have difficulty breathing or perceive faint or weak during or after exercise, you are exercising too hard.
2).- Intensify your training in stages to obtain the most benefits with the fewest risks. If you haven't been training, begin at a slow pace and progressively increase the amount of time and the pace of your activity as you become more fit.
3).- Choose activities that are accord with your personality and have a detail of fun. For example, if you like team sports or group activities; choose basketball or an aerobics class. If you choose individual activities, select swimming or walking. Also, plan your activities for a moment of the day that accords with your personality. If you possess more energy in the morning, program activities that can be done at the beginning of the day.
4).- Program a workout schedule. To get the most health benefits it is essential to exercise as regularly as possible. Alternating your aerobic activities helps to conserve the excitement and anticipation in each sport alive.
5).- Intensify your safety and comfort. There are genuine reasons why so many athletics shoes are available in the market. Diverse exercises as walking and tennis demand a shoe designed quite differently than an aerobics or running shoe. Also, the regular workout attire that moves and breathes properly is essential.
6).- Encourage your family or friends to support or join you in your activity. When parents are active, their children are more likely to be active and stay active for the rest of their lives.
7).- Challenge yourself. Set short-term as well as long-term goals and celebrate every success, no matter how small.
8).- Whether your objective is to regulate your weight or just to feel healthier, becoming physically active is a step in the right direction. Catch the advantages of the health benefits that regular exercise can provide and make physical activity a part of your lifestyle.