Aerobic exercise, also known as cardiovascular exercise, involves the major muscles of the body. The biggest difference between aerobic workouts and weight-training workouts is the resistance. With weight training, heavy weights are lifted for short periods of time with the end goal of adding mass to one's body. Aerobic workouts require little added resistance and are done for an extended period of time.
Function
The main function of aerobic workouts is to promote overall health and keep your weight in check, the Mayo Clinic explains. Any time you move your body in a repetitive fashion for an extended period of time, you burn calories. This is what causes you to lose weight.
Types
Aerobic workout programs come in many forms. Long duration training, interval training, sprint training and Tabata training are examples. You can perform any type of exercise with these programs, such as running, biking, swimming, jumping rope, rowing, elliptical training or stair climbing. It doesn't matter which form you choose. All that matters is that you like it and will do it on a regular basis.
Features
As the name implies, long-duration training is performed for a long period of time at a moderate intensity. When you do long routines like this, you cannot exercise at a very high intensity or else you will "hit the wall," or run out of energy.
Interval training is done for a shorter duration, but at a higher intensity, the "New York Times" reports. After doing a light warm-up, exercise at about 80 percent of your maximum effort for 20 to 30 seconds, then exercise at about 50 percent of maximum effort for double this length. Alternate back and forth for the rest of your workout. The time frames of your high-intensity to low-intensity ratios can vary. Just make sure to double your lower-intensity times.
Sprint training is more intense than regular interval training. This involves all-out effort followed by a complete rest for twice the length. For example, sprint as fast as you can for 15 seconds, rest completely for 30 seconds, then sprint again. Repeat this sequence for the rest of your workout.
Tabata training is one of the most intense types of programs. This is commonly done with conventional exercises, but you can also use it with aerobic training. It is done in similar fashion to sprinting, except that you reverse the interval times. For example, sprint as fast as you can for 20 seconds and rest for only 10 seconds. Repeat for the rest of your workout.
Time Frame
It is not uncommon for long-duration training to last more than 60 minutes. The American College of Sports Medicine actually recommends that you perform 60 to 90 minutes of physical activity five days a week for weight loss. Interval, sprint and Tabata workouts are altogether different. The higher the intensity, the shorter the workout should be. Interval training and sprint workouts last for 20 to 30 minutes maximum. Tabata training is performed more like repetitions in a workout. The goal is to start out with eight to 10 reps and gradually increase it through the weeks. These high-intensity workouts burn a large amount of calories while you do them, and they also keep your metabolism high once you are done.
Considerations
Before you begin your workouts, it is a good idea to loosen up your body with some dynamic stretches. These are performed in motion and simulate exercising movements, the Sports Fitness Advisor website explains. By adding these in, you can prevent muscle pulls and connective-tissue injuries. Alternating toe touches, forward bends, lateral lunges, leg swings, arm crossovers, spinal twists and ankle bounces are examples.
If you have joint issues, stick with the low-impact forms of aerobic exercise, such as biking, swimming, elliptical training, stair climbing and rowing. Fast-paced walking is also a good option.
Benefits
Aerobic training not only helps you shed pounds, but also comes with other benefits to the body. Aerobic activity can help you increase your stamina, ward off viral illnesses, manage chronic diseases, keep your arteries clear and boost your mood, the Mayo Clinic notes.
Warning
To prevent over-training, do not perform high-intensity workouts on consecutive days. Mix in longer workouts done with lower intensity. Get clearance from your doctor before partaking in aerobic workouts. This particularly holds true if you have not exercised in a long time or have never exercised before.
References
- Ideas for Women: What is cardiovascular exercise?
- "New York Times"; A Healthy Mix of Rest and Motion; Peter Jaret; May 3, 2007
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- The Body Genesis: Tabata Training: The Ultimate Tabata Training Guide
- Sports Fitness Advisor: Dynamic Stretches and Stretching Routine
- Mayo Clinic: Aerobic exercise: Top 10 reasons to get physical
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