Aerobic exercise is any activity that uses large muscle groups, which can be maintained continuously, in a rhythmic nature. Itoverloads the heart and lungs and causes them to work harder.There are more aerobic activities now than ever before.Enjoy this type of exercise to keep your heart rate elevated and move toward a healthier life.
What types of aerobic exercises are there?There are low impact and high impact exercises.
They involve your large muscles and they help you to not overuse your legs which have been injured.Low impact.Aerobic exercise will always have one foot on the ground.Low impact exercises are ideal for senior citizens, pregnant women and people who are over weight.
Aerobic dance is a high impact exercise.With aerobic dance, both feet will lose contact with the ground.High impact aerobics incorporates jumping and provides cardiovascular benefits. High impact aerobics can cause injury, especially in the lower body.There is also step aerobics.This type of exercise offers a moderate to high intensity cardiovascular workout.Your workout can be intensified by using platforms that vary in height.Be careful not to get too close to the edge of the platform as you can injure yourself if you should fall.Keep your abdominal muscles tight and your back straight.
Walking is also a form of aerobic exercising.You can either stroll, do brisk walking, or race walking.Stretch after a short warm-up and after walking to prevent injuries and increase flexibility.
– Start slowly and gradually increase your speed and your distance, being sure to also walk up hills as well as on flat ground.
– Don’t let yourself become overheated.Be sure to take a bottle of water with you so you don’t get dehydrated.
– Make yourself visible.Wear reflectors at night.
– Walk in a safe, well-lit environment and walk in the opposite direction of traffic.
Jumping rope can be low, moderate, or high impact aerobics.It helps with your legs, abdomen, chest, shoulders, back and arms.Try and not jump too high or too hard.To avoid knee injuries, land on the ball of your feet.Because of the impact of jumping rope, be sure to use caution so as not to injure your knees or your ankles.
Stair climbing works out your lower body muscles.This includes, quadriceps, hamstrings, hip flexor and calves.Use a stair stepper machine with handrails.Do not lean forward, always maintain a good posture.
Swimming is an excellent aerobic exercise. Nearly all the major muscle groups are used when you swim.You can use a variety of strokes to strengthen your muscles.Good swim techniques take time to develop.
Running is a great way to develop your aerobic requirements.It is best to run at least three days per week and try to work up to 20 or more miles at a time.Running involves your lower bodysuch as ankles, knees and hips.Ease into your running program gradually as there is always the possibility of injury.Don’t start out with long distance running; increase your distance gradually.Be sure to have a good pair of running shoes that fit properly.
Ask your doctor to accurately determine the safety of beginning an exercise program, especially if you have any cardiovascular disease or diabetes. If he gives you the ok, then find the time to exercise on a regular basis, increasing your workout daily.Park a distance away from the store, take your dog for a walk, go up and down the stairs, giving yourself at least some exercise every day.
Schedule yourself a time to workout.Most people find mornings to be best for them.Make exercise a high priority.Make sure getting in shape is your goal.If it is your priority, you will reach that goal.