What's In a Great Aerobic Exercise?

     A good aerobic exercise is one that which conveys multiple health benefits. From the term “aero”, this type of exercise focuses on the oxidative process in calorie burning. The following are some key points that must be remembered when choosing or conducting a good aerobics workout:

1.      Mode of Exercise

     The exercise must involve a large group of muscles. These muscles must be a good portion of the total body mass, such as the muscles of the arms or that of the legs. For example, bicycling, walking, hiking, stair climbing and running involves mostly the legs of the muscles but also a part of the arms. Tennis and swimming, on the other hand, focuses on the arms. If hand-held or free weights are used while walking, this will incorporate arm action with that of the legs. For instance, rope jumping, rowing, skiing and dance routine, involve a good use of both arms and legs.

             2.    Duration of the Exercise

      If the purpose of the workout is losing weight, the duration of the exercise must be considered. The longer the exercise is maintained, the more Calories are being burned. However, it would also depend on the intensity of the workout. For instance, a high-intensity exercise is conducted for a short period of time burns the same amount of Calories as a low-intensity exercise done in a longer period of time.

3.     Intensity of Exercise

The higher the intensity of the exercise, the more Calories are burned since it would require you more energy to move your body weight at a faster pace. But keep in mind that there is an optimal intensity level for each individual and it would depend on how they could last for that particular exercise.

4.     Frequency of the Exercise

Persistence in conducting an exercise workout will favorably confer a person a better body shape than those who exercises irregularly and at longer intervals. If a person plans to lose weight and works out only once a month, there is a higher chance that that person will easily gain back the weight lost during the moment of working out. Thus, it is recommended that if the goal is losing weight, exercise should be done daily and once the desired weight has been achieved, the program could then be tapered to a three to four times per week activity for weight maintenance.

5.       Versatility

A person doing an exercise routinely can easily become bored. If the aerobic program is designed as cross-training such that at least there would be running for 2 days per week, swimming for 3 days per week, cycling for another 2 days per week, there is a less likelihood  for boredom and getting an overuse injury.

6.        Practicality

Sometimes, people tend to stop exercising due to reasons of bad weather conditions or that they cannot play their favorite sport because they have to travel. However, with a good pair of running shoes and proper clothes, one can easily walk, run or jog. In addition, there are available indoor workout equipments that provide you with an aerobic workout while you do other tasks like watching TV, reading or overseeing your children at home.

     

7.     Fun

If you enjoy what you do, it would not be called “work” at all. Having fun lets you expend Calories more as you perform at higher intensity and for a longer period of time. Having a great exercise workout does not need to be unpleasant. You must enjoy it.