1. Exercise That's Good For the Body and Mind
Aerobic exercise elevates your heart rate and breathing. It works your heart muscle and makes it stronger. The benefits of aerobic exercise are many. It reduces the chances of developing heart disease, type 2 diabetes and certain cancers. High blood pressure can be lowered through exercise and it helps you maintain a healthy weight. There are emotional benefits as well. Aerobic exercise can decrease depression and anxiety. If all that weren't enough to get you moving, researchers believe aerobic exercise improves skin and helps you look younger.
2. Ready, Set, Go
If you have medical problems it's best to talk to your doctor before starting an exercise program. Once you get the go head pick an activity. The best form of aerobic exercise is one you'll enjoy and stick with. There are numerous activities to choose from. Jogging and walking are good choices because they can be done anywhere. Step aerobics and dance classes provide a good workout. Using an elliptical machine, stair climber or stationary bike are choices to consider especially if the weather outside is bad. Always warm-up first by starting slowly and gradually increase intensity.
3. How Much of a Good Thing?
If your new to aerobic exercise its best to start out slow and increase the duration of your workout overtime. The American College of Sports Medicine recommends most people get at least thirty minutes of aerobic exercise three to five times a week. You may not be able to do thirty minutes at first. That's ok, just do what you can. As your fitness level improves consider increasing your workout time to 45 to 60 minutes on some days.
4. Stay in the Zone
To get the most health benefits from your workout it's important to exercise at your optimal heart rate. While working out you should be between 60 and 80 percent of your maximum heart rate. To calculate your maximum heart rate, use the following formula, 220 minus your age. Then take that number and multiply it by 60 percent and then 80 percent. The numbers you come up with is the range your heart rate should be during your workout. Check your pulse a few times during your workout. Increase or decrease intensity based as needed.
5. Change Aerobic Exercise Up
You can do too much of a good thing and that includes exercise. Too much exercise can cause injuries and may lead to exercise burnout. You may be more prone to injuries if you are doing high impact aerobic activities. These are activities which put stress on the joints. Low impact activities are less jarring, an example is bike riding. Consider varying your workouts to prevent injuries from repetitive movements. For example, if you run most days break it up with a spin class or something that is low impact. Take at least one day off a week.
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