Copyright © 2006 Mike Stapenhurst
If you are not doing some aerobic training as part of your fitness routine, then you are not benefiting from exercise as much as you could. Aerobic literally means 'with oxygen', and aerobic exercise is any activity that can be maintained continuously, and is rhythmic in nature. It is a type of exercise that causes the heart and lungs to work harder than at rest.
Aerobic exercise is one of the cornerstones of a good fitness program. You should try to exercise aerobically at least three or four times a week for a period of 30 minutes or more. The goal is to increase your heart rate, strengthen the capacity of your lungs and increase the amount of oxygen that reaches your blood stream. (Make sure to get a physical checkup before you start any exercise program).
The amount of physical exercise that you exert during the day is a key ingredient to helping you get a good night's sleep. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster. However, try and avoid exercising less than three before you go to bed.
Adding a regular aerobic exercise activity to your fitness schedule will help you to improve your overall health. Along with running and walking there are several other aerobic activities that you can do. These activities include biking, aerobic dance classes, and jumping rope. Which one you choose can depend on several factors.
1. Walking
Walking is the easiest exercise to begin with, and is the least stressful on your body. It is a good introduction to more strenuous activities like running. All you need to get started is a good pair of shoes and some comfortable walking clothes. You do need to walk at a brisk pace (without straining) to get your heart rate up. When you are just starting out on a walking program, avoid a lot of hills, as this can be hard on your knees. The only downside to walking is the time you will need. Many experienced walkers go out for a one to two hour workout.
2. Running
Although it is harder on the body, running is a very efficient exercise, and only 30 minutes will benefit your fitness. Depending on your age and physical condition, running is a sport you need to start carefully. See your physician if you have any doubts about your capabilities. You will need some good running shoes, and suitable clothing for the weather, unless you choose to run indoors on a treadmill. I have been running year-round for over twenty years and it is my favorite aerobic exercise.
3. Cycling
Cycling is another good aerobic exercise, but you have to work at it! It is very easy just to pedal along without increasing your heart rate sufficiently. Try a varied terrain, with some hills to get your heart pumping. This is a more expensive sport due to the cost of the gear, but it's a great way to see the countryside! The disadvantage of cycling is that it's not something you can do 12 months of the year, unless you live in the south. Like walking, cycling also requires a bigger time commitment.
4. Aerobic Dance Classes
Aerobic dance programs usually provide the hardest workout. I wouldn't recommend this to any one just starting out on a fitness program. For those of us with some training however this is an enjoyable alternative. Aerobic dance uses aerobic exercise, muscle building exercises, and stretching to provide a full all-round workout. A low impact class is a good place to start for beginners. You can try the high-impact version once you have strengthened the appropriate muscles.
5. Jumping Rope
Jumping rope can be very strenuous. You need to pace yourself so you are not continuously out of breath (remember the goal of aerobic exercising). You also have to do some warm-up exercises first, or you will risk an injury. Personally I have found rope skipping to be hard on my legs so I generally avoid this type of exercise. It does have the advantage of aerobic efficiency and you can get a really good workout over a 20-minute period. Jumping rope for 15 minutes will burn about 200 calories
If don't have any time for aerobic exercise on a regular basis, you should try to include moments of activity in your daily schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body. You can also park your car and walk an extra block or two to get where you're going. Look around and you will find many other things you can do to increase the level of activity in your life.
About The Author:
Mike Stapenhurst is a long-time fitness enthusiast, runner and walker. He is co-author of the book "Marathon Training Tips". He designs personalized training logs for Personal Logs.com. His new website "26.2" about marathon information and training can be found at: http://www.marathon.ipcor.com. |
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