Aerobic, anaerobic, cardio– the list of gym jargon goes on forever, and you just want to lose weight without too much hassle. What do they all mean? How can you shed those stubborn pounds when you don’t know where to get started?
To help you answer your questions, we’ve assembled a basic guide on the benefits of Aerobic exercise, and with a few extra tips and pointers, you, too, can sound like a pro when it comes to tossing terms while losing weight.
What is It?
According to the American College of Sports Medicine, Aerobic Exercise is “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” Walking, jogging, running, swimming, biking – anything that gets your heart pumping and most of your body involved is a good example of Aerobic exercise (with the exception of strength training which counts as Anaerobic).
During Aerobic exercise, your muscles need more oxygen-rich blood in order to function. This demand forces your heart to beat faster and your lungs to work harder to keep up. As your body adapts to Aerobic exercise, your heart becomes stronger and your resting heart rate drops. Studies have shown that those who follow a regular aerobic routine are less likely to acquire intra-abdominal fat (the fat that surrounds organs), and are less likely to experience cardiovascular failure.
In simple terms: the more you move, the more calories you burn, and consequently, the more weight you lose.
Note: Cardio, cardiovascular exercise, and cardio-respiratory exercise are all terms that can be used interchangeably with Aerobic exercise.
If you’re looking to lose weight and tone those muscles, then Aerobic exercise is the perfect solution to help you slim down and town up. No matter how old you are, where you come from, or what your current situation is, a little aerobic exercise can go a long way.
Studies have shown that Aerobic exercise can help do each of the following:
• Decrease BMI and control obesity
• Lower blood pressure and cholesterol
• Alleviate symptoms of anxiety, tension, and depression
• Improve cardiovascular (heart) health
• Increase energy levels
Tips to Get Started
How Often: Experts agree that most people should aim for at least 3 days of Aerobic exercise sessions a week (though the more you do, the more benefits you’ll receive).
How Much: How much Aerobic exercise you can handle, depends entirely on you. Keep in mind that if you’re just getting started, you’ll want to work into your routine gradually, and adjust your sessions to fit your needs. However, most aerobic exercise should be at a “moderate” intensity level if you want to experience the most benefits.
Note: If you’re not sure how much Aerobic exercise is too much, try the “talk test.” If you can carry a light conversation while exercising, then you’re doing good. Too much Aerobic exercise will result in halting, slow, or uncomfortable speech. Enjoy your Aerobic exercise with a partner and try the talk test yourself!
How Long: The great thing about aerobic exercise is that it can accumulate throughout the day, making it ideal for busy schedules. You can spread it out with several 10 minute sessions or you can block out your time for the full count. We recommend a minimum of 20 minutes per session, though the ideal is approximately 60 minutes.
• Warm up before you exercise and cool down afterwards
• Stay hydrated
• Switch up your routine
• Be aware of your environment (take into account humidity, temperature, etc.)
• Consult your doctor before starting your routine
• Cease exercise if you experience any chest discomfort or dizziness*
*Note: Immediately stopping exercise can lead to fainting or even heart failure depending on your current condition. If you feel dizzy or in pain, slow down your intensity gradually until you come to a stop. This allows your heart rate to return safely to normal.
You can do it!
When used in conjunction with a healthy diet and a few of the best weight loss pills on the market, regular Aerobic exercise can help you burn more calories and lose more weight throughout the day.
Hopefully with these basic tips and tricks, you’ll not only understand the benefits of Aerobic exercise, but you’ll be able to start making the most out of your next exercise regimen.