Equipment: Space to groove, specific shoes depending on the type of dance, comfortable clothes.Beginner swimmers should limit their laps to two to three days a week, and they can also implement a kickboard into their routine. If you are a beginner: Those new to swimming may want to take a swimming class to learn proper strokes and breathing techniques.Please make sure that you follow proper water-safety protocol. Duration and frequency: Since swimming is low-impact and doesn't cause a lot of stress to the body, you can do it fairly frequently (four to five days per week) for 30 to 45 minutes at a time.Lastly, it burns a crazy number of calories. Swimming builds and tones muscles and is also great for increasing your endurance. Equipment: Swimming suit, goggles, cap, pool, or other body of water Benefits: Full body workout that increases heart rate without stressing the body.Beginners should limit themselves to running two to three times per week until they have sufficiently built up their cardiovascular and muscular endurance. Rather, it's better to build slowly by implementing a 2:1 walk/run ratio, such as walking for one minute and running or jogging for 30 seconds. If you are a beginner: It's important for beginners to not start out too hot.When determining the amount of miles that you run, your overall fitness level, additional aerobic exercises that you're performing, and any specific training goals should be taken into account. Duration and frequency: Considering that running puts your body under a great deal of biomechanical stress, it's recommended that you only run three to four times a week on alternating days.Benefits: Aids in losing weight and keeping it off, reduces stress levels, improves cardiovascular health and aerobic capacity, builds muscle, increases bone density.Equipment: Running shoes, athletic socks, shorts/leggings, sweat-wicking shirt.Now that we have the basics of what constitutes aerobic exercises and how they differ from their more flamboyant counterparts (looking at you anaerobic exercise), let's get into some specifics and break down what you need to become an aerobic wizard-snazzy leotards optional. After the two-minute mark, your muscles will need to call in some oxygen reinforcements. Anaerobic activities typically last from a few seconds to two minutes. Your body needs immediate energy for anaerobic exercises, and this is mainly derived from breaking down glucose rather than oxygen. Whereas anaerobic activities can be thought of like the Kentucky Derby racers: These activities are short, fast, and intense. However, the pace and the amount of time that you can last are determined by your overall fitness level and other circumstances.Īerobic exercises are like a tried-and-true workhorse-not particularly flashy, but they get the job done in a reliable, steady fashion. In activities such as running, biking, or practicing breaststroke, we rely heavily on oxygen to provide the energy needed to sustain us over a relatively long period of time. You're still sure to get sweaty, and because your ticker is beating faster, you'll have increased blood flow to your muscles. AnaerobicĪlthough your breathing and heart rate increase when engaged in aerobic activity, it's at a clip that you can maintain for a sustained period of time. Additional benefits of regularly engaging in these types of activities include decreased risk of heart disease, lower blood pressure, better control of blood sugar levels, and decreased heart rate. A well-conditioned cardiovascular system decreases the risk of heart disease and improves lung function.Īerobic exercise also helps you lose and maintain weight. According to the Cleveland Clinic, aerobic exercise improves cardiovascular conditioning. The benefits you gain from getting your cardio in are as long and varied as the number of activities that get that heart pumpin' and that oxygen flowin'. When we engage in aerobic activity, we utilize more oxygen as our heart rate increases in order to supply that oxygen quickly back to our body. The higher our aerobic capacity, the more efficiently and effectively our muscles work. The term aerobic means "with oxygen." Essentially, when we're engaged in cardio or aerobic activities, we send oxygen to our muscles at a faster rate. And when it comes to cardio, there are 4 primary machines you can use in your home to get your blood pumping. Nowadays, we just usually call it cardio.
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