Print Article for : Effects Of Aerobic Exercise

Your Online Guide » Sports » Benefits Of Water Aerobics

[E141]Effects Of Aerobic Exercise

by ,

First, let's get back to the basics of effective aerobic conditioning.

? Move continuously
? Use large muscle groups
? Get your heart rate up
? Strengthen your heart and lungs
? Burn more calories in conjunction with your strength training program
? Speed the weight loss/fat loss process However, not all aerobic activities are the same.

Some programs are better than others, especially for weight control. The general recommendation for aerobic fitness (NOT weight loss) is 20-40 minutes of moderate activity 3-5 times a week. If you're talking weight loss, you're looking at a different picture. People who have lost weight - and kept it off - exercise more than that. To burn off one pound of fat, you need to have a 3500 calorie deficit between exercise and diet (MOST of the expended calories are to come from exercise) during the course of a week.

For best results, mix the exercise sessions with different modes and types of machines as often as possible. In addition to expending more energy and burning more fat, the variety keeps things interesting. So you're going to divide your aerobic workout into 15 minutes spent on 3-4 different exercises for a great alternative to doing the same darn thing on ONE machine every time you work out.

I've taken the four most popular machines and mixed and matched them and created 45-60 minute, no-boredom-allowed, serious-calorie-burning workouts but you will be the one to mix and match to come up with YOUR favorite combinations.

How To Mix And Match Each Time.

Change the kind of workout you do with each exercise. In other words, if you are doing intervals one day, the next day see how much distance you can cover in the same 15 minutes. Also, start each workout with a different activity, like treadmill one day, stair stepper the next. Choose 3 activities and intensities for a great 45-minute workout, or do all four for a real calorie-busting aerobic session.

? Activities
1. Stair stepper (or climbing your own stairs)
2. Treadmill
3. Recumbent/Upright Stationary Bike
4. Elliptical Trainer (or X-Country Skier)

Just to give you some numbers, you could burn over 2500 calories a week just from exercise alone, and, when combined with reducing your calorie intake by about 800 calories a week, that's a PERMANENT weight loss of 1 lb. a week.

How is your weight looking these days? When you step on the talking scale in the bathroom, does it ask one of you to get off? Bathroom scales are merciless in that way, because they always tell it like it is, whether you like it or not. Yes, your weight tends to fluctuate up and down, a few pounds up on this day and a few pounds less on that day, but you never really reach that lower figure you want to maintain, right? You can give dirty looks to your bathroom scale all day long, even replace it or throw it out the window, but a better plan would be to start a rigorous health program and a good exercise regime using a new and improved diet plan and good aerobic exercises.

How often do you exercise now? Be honest, this isn't a test. This is a very important question that we should all be asking ourselves, especially as we get older. Fitness is one of the main key components in staying healthy and living well. You don't want to be "living" in a hospital room, do you? Of course there are some things that are out of our control as far as being in a hospital room, but eating healthy and getting sufficient exercise on a regular basis is one of the things that YOU have control over, and too many people take that control far too lightly.

In recent years my wife and I decided to better our diet. We are on the heavier side naturally, but that is not the only aspect to consider. There is no guarantee that skinny or heavy people are always healthy. Bad eating habits can take a toll on your body as well as your mind. In addition, we want our children to adopt healthy eating habits too.

Combined with a proper diet, we all began exercising more. This is something all human beings should want to consider. Your body can really go downhill in a relatively short period of time if you fail to ever make use of it via exercise. Sitting in a chair at your desk in a cubicle every day doesn't help a whole lot. What we all need are some decent aerobic exercises. These are what get the heart pumping and muscles working. Not only do You burn calories, but your body is made stronger. With regular aerobic exercises, you also increase your overall energy levels. This is crucial for folks like me who have an extremely hectic schedule every day. It almost goes without saying that we could all use some extra energy. The sad truth is that so many individuals don't realize that energy depends on diet and exercise. There's no getting around it, these are crucial factors.

Do you need or are you looking for some great aerobic exercises? You may want to do some Internet seraches, since the Internet has a huge supply of diet plans, workout programs, and aerobic exercises to choose from. It's as easy as punching in a quick Google search.

But however you go about it, I would encourage you to seriously consider doing something to be more healthy. You could give up dessert 2-3 times a week, or make it part of your daily routine to go for a walk with your spouse or significant other after dinner. Not a "leisurely" walk, but a brisk pace that will get the heart pumping. Aerobic exercise does not necessarily mean donning special clothes and spending 2 hours at rigorous exercise daily. While that would be good for you, most people today just don't have that kind of time to devote to it. Which is ok, just be sure to do something, and gradually increase that something to receive the maximum benefit from your efforts.

Article Source : Benefits Of Water Aerobics

Jon Arnold has sinced written about articles on various topics from Aerobics, fitness center and Divorce and Infidelity. Jon Arnold is an author and computer engineer who maintains various web sites to provide tips and information on a variety of topics. More info on this topic can be found at his. Jon Arnold's top article generates over 27100 views. to your Favourites.