Aerobic Training

Aerobic training burns calories, works muscles and tones the body. It's the activity most people think of when they consider working out, as it's so versatile and acts as the cornerstone for most fitness routines. Aerobics can be high or low impact and may be done independently, as part of a class or with an exercise video. It's helpful for losing or maintaining weight, and it offers many significant health benefits as well.

Benefits

Because of its calorie-burning potential, aerobics can help people who are trying to lose or maintain weight. Health-wise, regular aerobic exercise can help lower your blood pressure and cholesterol levels as well as reduce the risk of chronic diseases, including cancer and diabetes. The Cleveland Clinic notes that even mild aerobics, such as brisk walking, can boost the immune system's T-cell responses and help it fight off diseases more effectively. Further, according to the Mayo Clinic, aerobics also helps you sleep better, feel better and improves your energy level.

Guidelines

"Regular exercise" isn't always defined, so it can be hard to figure out how often it's necessary to work out for health benefits. At a bare minimum, the American College of Sports Medicine recommends 150 minutes per week of moderate aerobic activity or 60 minutes per week of vigorous aerobic activity. More exercise is likely to offer greater benefits and accelerate the path to weight loss.

Examples

Common examples of aerobic exercise are step aerobics, jogging, running, biking, swimming, brisk walking and dancing. Organized sports also count, as do less common activities such as unicycling, house cleaning and gymnastics. In general, any activity that elevates the heart rate for a sustained period of time has the potential to confer the benefits of aerobic exercise.

Results

To track results from aerobic training, begin by writing down your weight and waist measurement and calculating your BMI, or body mass index. Make notes regarding how you feel during and after aerobic routines, and compare the results through time. Each month, take the same measurements and note the differences if you are trying to lose weight. More intense activities will burn more calories, so consider gradually building up your workout pace. For example, the Mayo Clinic notes that a 160-pound person burns about 230 calories walking, 600 calories jogging, and 1,000 calories walking in one hour.

Tips

To enhance the results of aerobic training, the Cleveland Clinic recommends diversifying a routine with the addition of strength training and stretching or flexibility exercises. Those additions will help prevent injury, tone muscles and improve the effectiveness of moderate or vigorous aerobics. Finally, remember to start gradually and work up to more intense levels of exercise in order to avoid strain and burnout.