A Quick Guide to Aerobic Exercising

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Article Title:

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A Quick Guide to Aerobic Exercising

Article Description:

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Aerobic exercise is one of the basic ways to help you keep fit.

This article describes aerobic exercise, and the different

alternative exercises available. It will help anyone starting a

fitness program to choose a suitable aerobic exercise that

matches their abilities and time commitment.

Additional Article Information:

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796 Words; formatted to 65 Characters per Line

Distribution Date and Time: 2006-09-13 10:12:00

Written By: Mike Stapenhurst

Copyright: 2006

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A Quick Guide to Aerobic Exercising

Copyright © 2006 Mike Stapenhurst

Personal Logs

http://www.personallogs.com

If you are not doing some aerobic training as part of your

fitness routine, then you are not benefiting from exercise as

much as you could. Aerobic literally means 'with oxygen', and

aerobic exercise is any activity that can be maintained

continuously, and is rhythmic in nature. It is a type of exercise

that causes the heart and lungs to work harder than at rest.

Aerobic exercise is one of the cornerstones of a good fitness

program. You should try to exercise aerobically at least three or

four times a week for a period of 30 minutes or more. The goal is

to increase your heart rate, strengthen the capacity of your

lungs and increase the amount of oxygen that reaches your blood

stream. (Make sure to get a physical checkup before you start any

exercise program).

The amount of physical exercise that you exert during the day is

a key ingredient to helping you get a good night's sleep. The

more active your body is during the day, the more likely you are

to relax at night and fall asleep faster. However, try and avoid

exercising less than three before you go to bed.

Adding a regular aerobic exercise activity to your fitness

schedule will help you to improve your overall health. Along

with running and walking there are several other aerobic

activities that you can do. These activities include biking,

aerobic dance classes, and jumping rope. Which one you choose can

depend on several factors.

1. Walking

Walking is the easiest exercise to begin with, and is the least

stressful on your body. It is a good introduction to more

strenuous activities like running. All you need to get started is

a good pair of shoes and some comfortable walking clothes. You do

need to walk at a brisk pace (without straining) to get your

heart rate up. When you are just starting out on a walking

program, avoid a lot of hills, as this can be hard on your knees.

The only downside to walking is the time you will need. Many

experienced walkers go out for a one to two hour workout.

2. Running

Although it is harder on the body, running is a very efficient

exercise, and only 30 minutes will benefit your fitness.

Depending on your age and physical condition, running is a sport

you need to start carefully. See your physician if you have any

doubts about your capabilities. You will need some good running

shoes, and suitable clothing for the weather, unless you choose

to run indoors on a treadmill. I have been running year-round for

over twenty years and it is my favorite aerobic exercise.

3. Cycling

Cycling is another good aerobic exercise, but you have to work at

it! It is very easy just to pedal along without increasing your

heart rate sufficiently. Try a varied terrain, with some hills to

get your heart pumping. This is a more expensive sport due to the

cost of the gear, but it's a great way to see the countryside!

The disadvantage of cycling is that it's not something you can

do 12 months of the year, unless you live in the south. Like

walking, cycling also requires a bigger time commitment.

4. Aerobic Dance Classes

Aerobic dance programs usually provide the hardest workout. I

wouldn't recommend this to any one just starting out on a

fitness program. For those of us with some training however this

is an enjoyable alternative. Aerobic dance uses aerobic exercise,

muscle building exercises, and stretching to provide a full

all-round workout. A low impact class is a good place to start

for beginners. You can try the high-impact version once you have

strengthened the appropriate muscles.

5. Jumping Rope

Jumping rope can be very strenuous. You need to pace yourself so

you are not continuously out of breath (remember the goal of

aerobic exercising). You also have to do some warm-up exercises

first, or you will risk an injury. Personally I have found rope

skipping to be hard on my legs so I generally avoid this type of

exercise. It does have the advantage of aerobic efficiency and

you can get a really good workout over a 20-minute period.

Jumping rope for 15 minutes will burn about 200 calories

If don't have any time for aerobic exercise on a regular basis,

you should try to include moments of activity in your daily

schedule. Whenever possible, you should take the stairs instead

of the elevator, as little things like that will do wonders for

your body. You can also park your car and walk an extra block or

two to get where you're going. Look around and you will find

many other things you can do to increase the level of activity in

your life.

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Mike Stapenhurst is a long-time fitness enthusiast,

runner and walker. He is co-author of the book " Marathon

Training Tips " . He designs personalized training logs for

http://www.PersonalLogs.com . His new website " 26.2 " about

marathon information and training can be found at:

http://www.marathon.ipcor.com