Everything you need to know about aerobic training
Aerobic training is about activities that help us work on the cardiovascular system. In what way? Helping us to increase our heart rate and making us breathe harder. Aerobic training can bring many benefits to our health. These include improving the health of the heart, lungs and circulatory system. Learn all you need to know about aerobic training, below.
What are the advantages of aerobic exercise?
Walk briskly, run or jog, swim, dance…. It’s just certain activities that will let you fill your aerobic workout, a modality full of benefits if practiced safely and perseveringly. Aerobic exercise strengthens the heart to pump blood more effectively, and also reduces the overall resting heart rate. This kind of exercise also increases levels of”good” cholesterol and reduces levels of”bad” cholesterol, which in turn can reduce plaque buildup in the arteries.
You’ll also get a lower risk of getting type 2 diabetes. Aerobic exercise can also have other long-term benefits, such as lowering blood pressure and improving blood fat levels.
How much aerobic exercise do I need to do?
It is established, always and in all circumstances depending on the subject to whom it refers, that, in general, adults must perform at least one hundred and fifty minutes (two.5 hours) of physical activity or moderate intensity aerobic training (such as brisk walking) per week. There are many ways to divide those 150 minutes over the course of a week, but most specialists advise dividing that time into 30 minutes of physical activity, 5 days a week.
If you’re used to running or doing some other type of more intense aerobic training, you shouldn’t do so much. Normally you would say that seventy-five minutes (1 hour and fifteen minutes) of intense activity per week equals one hundred and fifty minutes of moderate intensity activity. In any and all ways, don’t hesitate to ask a personal trainer or qualified instructor what kind of training you should continue according to your physical condition and needs.
How can I avoid injuries by continuing aerobic training?
The primary dangers of aerobic activity come from exercising too hard and too fast at the start of training. At first, you should keep up with the physical condition of each person.
Think of the next dogma and keep it as a mantra:”start small and work slowly”. This means that you should start with a fairly light level of activity and gradually increase the length and intensity of your exercise sessions.
People with joint problems should also avoid high-impact exercises, such as exercise that involves a lot of jumping. Instead, they should continue to do low-impact exercises, such as riding a stationary bike, using an elliptical bike, or doing water exercise.
Now you know the fundamentals of aerobic training. Get to work in your gymnasium or outdoors, but above all accompanied by a professional. At least at the beginning. This is undoubtedly the best way to start preparing your body for a new life in which aerobic training will help you get better. With these tips and the help of a qualified professional, success is assured.