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4 Simple Guidelines For Doing Aerobic Exercises

June 16th, 2012 by mike

 

aerobic exercise

Aerobic exercise helps to improve cardiovascular health, as the rhythmic activity done over time raises the heart’s pumping rate. Also called cardio exercise, aerobics helps to improve overall fitness and encourages weight loss. It is important for both the physical and mental health of the individual. It decreases the risk of diseases such as diabetes, cancer and heart disease, and it helps to enhance mood and reduce insomnia.

Those who have regular aerobic sessions seem to have hearts that are working more efficiently. They have a lower resting pulse, as well as lower blood pressure. If you have serious health concerns, you should always check with your doctor before you start any exercise program. Following some simple exercise tips will help to enhance your fitness and overall health, while keeping you safe as you work out.

aerobic exercise

Slow Start

If you are not in shape and have just begun the workouts, you should start slowly. Do not over-exert yourself in your first session. The heart muscle gets stronger with use and you will improve gradually. After a while, you will be able to build enough endurance to exercise for long periods so do not pressure yourself in the beginning. It also gets easier with time because you will most probably have lost some weight, and your muscles will be in better condition.

aerobic

Duration

When you get into the routine, you should exercise for at least a period of 20 minutes and done at least three times every week. After the first three or four weeks, you should aim to increase your workouts to half-an hour to one hour every weekday. Always consult a fitness expert to find out if you are ready for the next level. Your age, weight and fitness level will determine how long you can exercise comfortably.

Intensity

The intensity of the aerobic exercises tends to differ from one individual to another, but a majority of professionals suggest that you should have exercises at between 60 %and 85% of your maximum heart rate. Athletes can go up to 90%, while those who have medical issues like asthma or heart conditions should stick to 55%. Your age will also determine the intensity and it is important to wear a heart rate guide during the workout. The intensity of the exercise will also determine how long you can keep up with the workout.

aerobic exercise

Heart Rate

Aerobic exercises are geared towards raising the heart rate safely. It is important to monitor your heart rate before and during the exercise. Heart rate control can sometimes be rather difficult and some monitors are known to be inaccurate because sometimes a person may need to cool of his pace to get accurate readings. It is, however, important to get a reading that will help you to monitor your progress.

It is important to have different exercise routines to avoid getting bored or over-exerting some muscles. You should try jogging, biking, dancing, swimming or brisk walking to avoid burnout or overuse injuries. If you experience any pain or a severe case of shortness of breath during your workout, you should stop immediately. Always start and end your work out with warm up exercises or stretches.

Sam Walters writes Family Wellness and Fitness blogs. Since many years he has been working as fitness and wellness consultant.

Omron HR-100C Heart Rate Monitor

 
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Tags: aerobic exercise, Heart Disease, heart rate, Wellness


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