There are several possible components to a workout program. The most obvious is resistance training with compound exercises several times per week. Cardio, in the form of both aerobic and anaerobic exercise, also is a possibility. While aerobic exercise is not a necessary component in a workout program, it can speed up weight loss and increase the strength of your heart.
What is Aerobic Training?
Aerobic training is a type of exercise that places a heavy emphasis on oxygen. This exercise is typically performed at a low intensity for a long duration. Aerobic training primarily builds cardiorespiratory endurance. Anaerobic exercise, on the other hand, is high intensity exercise that only lasts for a short time and is often performed in intervals.
Benefits
Aerobic fitness training provides benefits to several areas of the body. It not only builds cardiorespiratory endurance - which enables you to perform exercise for longer periods of time--but also increases the strength of your heart. High levels of aerobic fitness can decrease risk of cardiovascular disease and many musculoskeletal disorders. Being aerobically fit will also allow you to go about your daily activities, even something as simple as climbing a few flights of stairs, with much less strain.
Indoor Aerobic Exercise
Today's gyms are packed with a variety of cardio machines that are great for increasing aerobic endurance. Use the treadmill, elliptical, stationary bike, stair stepper and rowing machine to perform aerobic exercise. Many of these machines come equipped with heart rate monitors and calorie counters allowing you to tailor your efforts to your goals. Begin with 20 minute sessions and slowly work your way up as you become more comfortable with the exercise.
Outdoor Aerobic Exercise
Several of the indoor aerobic exercises can also be performed outdoors. Instead or walking or jogging on the treadmill, head outside to your local park and enjoy the trails. Ditch the stationary bike and hit some low-traffic roads or mountain bike trails. When performing aerobic exercise outdoors, be sure to take in adequate amounts of water, especially in the summer months. Long duration exercise in the sun takes a much higher toll than exercise performed in an air conditioned gym. As with indoor exercise, start slowly and work your way up over time.
Considerations
Because of the repetitive nature of aerobic exercise it is often beneficial to substitute different types of cardio every few weeks. Anaerobic cardio can be used to accomplish this. Types of anaerobic cardio include sprinting, jumping rope in intervals, and circuit training. Be flexible with your exercise selection and your body will adapt.
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