All About Aerobic Training

1. What is Aerobic Training? ELITEFITNESS.AE

2. Aerobic training is a physical activity that has the ability to elevate your heart rate to it's target heart rate and maintain that level for a minimum of 20 consecutive minutes.

3. Aerobic Activities Briskly walking Jogging Running Cycling or mountain biking Swimming Exercising on a treadmill Exercising on an elliptical machine Exercising on a rowing machine Performing numerous types of aerobic classes Jumping rope Climbing stairs or exercising on a stair climber

4. Aerobic activities include strength training, stretching, and promote improvements on coordination and balance. Elevating your heart rate is the primary focus of all aerobic activities and reaching your target heart rate, and maintaining that level for at least 20 consecutive minutes, is confirmation that you have received an effective workout.

5. Aerobic vs. Anaerobic Training

6. The word anaerobic is defined as "in the absence of oxygen". When performing an anaerobic activity the body is required to produce energy to perform the activity without using oxygen as it's primary means of energy production. In general, aerobic activities are performed for a longer period of time and at a moderate level of intensity. Anaerobic activities are most often performed for a significantly shorter period of time and at a high level of intensity. All aerobic activities should be performed for a minimum of 20 consecutive minutes, or longer. This duration of aerobic activity will allow the individual to elevate to their heart rate to their target heart rate. Once the individual has elevated their heart rate to their target heart rate level they will want to maintain that level for a minimum of 20 consecutive minutes. By doing so, the individual will achieve an aerobic effect.

7. In contrast, anaerobic exercises are typically performed at a very high level of intensity and for 2 consecutive minutes or less. However, through proper training, longer periods of anaerobic training can be achieved. Did You Know? The word aerobics is defined as "with oxygen". When an individual is performing an aerobic activity their body uses oxygen to produce the energy required to actually perform the exercise.

8. When performing an aerobic activity oxygen is the catalyst used for breaking down the glucose. However, when performing an anaerobic activity the body utilizes a molecule that is stored in the muscle tissue called phosphocreatine (also known as creatine phosphate) to break down the glucose.

9. Aerobic exercise increases in your heart rate and your level of respiration will occur. The energy required by the body to perform an aerobic activity are derived from carbohydrates and fats. However, when performing an anaerobic activity the sources of energy required to perform the activity are derived from adenosine-5 triphosphate (ATP) and creatine phosphate.

10. Regularly performing an aerobic activity will improve the circulation of blood throughout the entire body, improve the transportation of oxygen throughout the entire body, decrease blood pressure, increase energy levels and stamina, and promote effective weight loss through an increased level of caloric expenditure.

11. Regularly performing an anaerobic activity will promote gains in muscular strength, increases in lean muscle mass, stronger joints (due to larger muscles and ligaments connecting to them) and stronger, more dense, bones. Anaerobic activities are also excellent for increasing levels, improving short burst explosiveness, speed, agility, and overall sports performance.

12. Common aerobic exercise types include walking briskly, jogging, running, rowing, cycling, swimming, skiing, and aerobic type classes. Anaerobic type exercises include high intensity activities like jumping, weightlifting, interval training, sprinting, agility drills.

13. Before committing to aerobic exercise routine, consider the following first-

14. Does the aerobic activity support your personal fitness goals? Do you enjoy exercising in a group environment or do you perform exercising alone? Do you the finances to regularly perform the aerobic activity? Does performing the aerobic activity fit your personal schedule? Is the aerobic activity convenient to perform? Will you be performing the aerobic activity in the morning, afternoon, or evenings? Can you perform the aerobic activity on the weekends? Do you have any physical limitations to consider when choosing an aerobic activity to regularly perform?

15. It is important to spend time determining which aerobic activity, or activities, are best suited for you. One main reason for this is that it is important that you begin, and stick with, your exercise routine.

16. Aerobic Activity Benefits Promote safe and effective weight loss Improve your cardiovascular endurance and stamina Strengthen your immune system Reduce health risks associated with obesity, heart disease, cardiovascular disease, stroke, type 2 diabetes, high blood pressure, osteoporosis, and certain types of cancer. Improve your overall mood, reduce stress and anxiety, and promote a sense of calmness. Improve balance, coordination, and flexibility as you age. Improve cognitive functionality and mental sharpness.

17. Mental Benefits Control of appetite Sleep Memory and learning Temperature regulation Mood Behavior Cardiovascular function Muscle contraction Endocrine regulation Depression

18. Aerobic Activity as Part of a Healthy Lifestyle Aerobics activities can be performed virtually anywhere; from the comfort of your home to a fitness center, a swimming pool, and even the sidewalk in your neighborhood. For individuals that prefer to perform their aerobic exercise routines at home, there are online courses