The aerobic training are activities that help us work the cardiovascular system. How? Helping us increase our heart rate and making us breathe harder. The aerobic training can bring many benefits to our health. These include improving the health of the heart, lungs, and circulatory system. Learn everything you need to know about aerobic training below.
What are the benefits of aerobic exercise?
Brisk walking, running or jogging, swimming, dancing… These are just some of the activities that will allow you to complete your aerobic training, a modality full of benefits if practiced safely and consistently. Aerobic exercise strengthens the heart to pump blood more efficiently, and it also reduces your overall resting heart rate. This type of exercise also increases “good” cholesterol levels and lowers “bad” cholesterol levels, which, in turn, can reduce plaque build-up in the arteries.
You will also get a lower risk of type 2 diabetes. Because doing aerobic exercise can also have other long-term benefits, as it helps to lower blood pressure and improve blood fat levels.
How much aerobic exercise do I need to do?
It is established, always depending on the subject to whom it refers, that, as a general rule, adults must perform at least 150 minutes (2.5 hours) of physical activity or moderate intensity aerobic training such as brisk walking) per week. There are many ways to divide that 150 minutes over the course of a week, but most experts recommend dividing that time into 30 minutes of physical activity, five days a week.
If you usually go for a run, or do some other type of higher intensity aerobic training, you don’t have to do as much. As a general rule, it is said that 75 minutes (1 hour and 15 minutes) of vigorous activity per week is equivalent to 150 minutes of moderate intensity activity. In any case, do not hesitate to consult with a personal trainer or qualified monitor the type of training that you should follow according to your physical condition and your needs.
How can I avoid injury by following aerobic training?
The main risks of aerobic activity come from exercising too hard and too quickly at the start of training. When starting, you must maintain a rhythm appropriate to the physical conditions of each person.
Think of the following dogma and keep it as if it were a mantra: “start small and progress slowly”. This means that you should start with a fairly light level of activity and gradually increase the duration and intensity of your exercise sessions.
The people with joint problems should also avoid high – impact exercise, such as exercise involving long jump. Instead, they should continue to do low-impact exercises, such as riding a stationary bike, using an elliptical bike, or doing water exercises.
Now you know the main fundamentals of aerobic training. Get to work in your gym 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 feel better. With these tips and the help of a qualified professional, success is assured.
