Aerobic exercise is the basis of most fitness routines, and for good reason. Aerobics burns calories more effectively than many other types of exercise, so it helps to stimulate weight loss or healthy weight maintenance. In addition, the Mayo Clinic notes that aerobics can help to reduce the risk of chronic diseases, boost energy, help you to sleep better and even improve your mood.
Warm Up
Before you begin a session of aerobic exercise, warm up your muscles to prepare them for stretching and activity. A warm-up can be very brief, from three to five minutes, and can include mild dynamic stretching as well as very low intensity physical activity. Try slow jump rope, jogging or a quick bike ride.
Dynamic Stretching
Stretching with movement, otherwise known as dynamic stretching, warms up the muscles before a workout and helps to prevent injury during more intense periods of activity. It also contributes to elevating the heart rate, facilitating a gradual introduction to aerobics. Suggestions for dynamic stretching include dipping down to touch the toes on each foot, swinging the arms in circles, rolling the neck and doing hip or knee circles.
Aerobics
Aerobic exercise is any cardiovascular activity that burns calories over a sustained period of time. Popular aerobic workouts include biking, jogging, rollerblading, walking, hiking and doing exercise videos. Start gradually, and dial up the pacing of the workout as time goes on. The Mayo Clinic notes that focusing on proper form and being mindful of exercise duration instead of the intensity level are important, especially for people who are just starting a new routine. The Centers for Disease Control and Prevention recommends striving for at least two and a half hours of moderate aerobic activity or one hour and 15 minutes of vigorous aerobic activity each week.
Intervals
To intensify an aerobic workout, consider developing it in conjunction with interval training. Interval training involves alternating periods of moderate activity with short bursts of more intense activity. It burns more calories than traditional aerobic exercises and may be better for weight maintenance and weight loss.
Cool Down
The Better Health Channel recommends a cool-down period at the end of an exercise session to ease the body back into normal activities and reduce the risk of injury. A cool-down is simply regular aerobic exercise at a lower intensity and is very similar to a warm-up. Cool-downs should lower the heart rate gradually and return breathing to normal.
Static Stretching
At the end of each workout, it's important to do a few static stretches to prevent injury and reduce muscle strain. The American Council on Exercise recommends holding each stretch for at least 15 to 30 seconds and always completing a warm up or complete exercise session before stretching. Breathe normally, and try to refrain from tensing muscles that aren't involved in the area you're attempting to stretch.
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