Aerobic exercise is any physical exercise that works on improving the cardiovascular system and lungs. It's also called cardiovascular exercise. Examples of aerobic exercise are running and walking, swimming, cycling, aerobics classes and cross-country skiing. Many organized sports also involve aerobic exercise such as soccer, football, volleyball, rugby and hockey. You should always consult a doctor before starting a new exercise program. She can help you design a workout program suitable to your fitness level.
Muscle Loss
Muscle loss is a natural part of exercise, since parts of muscles are being continuously broken down and rebuilt. Glycogen stores in muscles get used for energy during exercise, and must be replaced. Some people avoid aerobics because they feel that cardio exercise leads to muscle loss. But that is only the case when several other factors are present or when severe overtraining occurs. As long as the body receives enough fuel, a reasonable amount of cardio exercise is not only safe, but recommended by the American Heart Association. This prevents heart disease and stroke, and promotes the health of the circulatory system -- which is essential to provide oxygen and nutrients to all parts of the body.
Calories
To prevent muscle loss, it is essential that you eat enough calories per day to fuel your activities. Take into consideration the number of calories your body needs for basic organ function, plus the number of calories your body needs to perform all daily activities. This includes aerobic exercise. If you consume too few calories, then your body starts to burn muscle for energy.
Protein
Protein is the number one part of nutrition that helps build and maintain muscles, so if you're not eating enough protein, chances are good that you are losing muscle. According to a study published by Tufts University in their "Nutrition in Clinical Care," people who are physically active should eat between 1.6 and 1.7 g of protein per kg of body weight each day. Aerobic exercise requires your muscles to work, so that means you need adequate amounts of protein.
Weight Training
It is very important that, instead of just doing aerobic work, you also train with weights, in order to build and maintain muscle. Weight training keeps your muscles active and assists with weight loss since muscles need energy just to maintain. A full-body workout two or three times a week is sufficient to maintain muscle mass and assist in fat management. According to Pubmed Health, weight bearing exercises also have the added benefit of helping prevent osteoporosis.
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