Aerobic Exercise

What Is The Best Type of Aerobic Exercise?

There is no wrong choice. The benefits to your heart are the same as long as you are exercising within the range your doctor or exercise physiologist has prescribed for you.

Your aerobic exercise program should have four goals:

1. It is aerobic. It uses large muscle groups repetitively for a sustained amount of time

2. You perform it for 30 to 60 minutes, three to five days a week

3. It meets the cardiovascular goals your doctor or exercise physiologist has prescribed for you

4. It is something you will enjoy doing for an extended period of time

Safety First!

The type of exercise you choose is a personal decision, but you should take certain factors into consideration to reduce the risk of injury or complications and make exercise more enjoyable.

1. Always speak to your doctor first before starting any new exercise program

2. Chose a type of exercise you are more likely to stay with over the long-term

3. Perform your activity at a level in which you can carry on a conversation or speak clearly while exercising. This "talk test" provides a general rule of thumb to help you determine if a particular activity is too strenuous for you. It is especially helpful if you have not been given a "heart rate (pulse) zone" to stay in during exercise.

Exercise Options

The type of exercise you choose is a personal decision, but you should take certain factors into consideration to reduce the risk of injury or complications and make exercise more enjoyable.

Cycling

Cycling is ideal for individuals that due to arthritic or other orthopedic problems are unable to walk for an extended period of time without pain or difficulty. You can use a stationary or regular bike. People with lower-body circulation problems (claudication) who experience significant calf pain during walking usually find cycling less difficult although a monitored walking program may help reduce the claudication . A program that combines walking and cycling may provide cardiovascular benefits without inducing the limiting pain as quickly. Cycling is also a good choice for people who are 50 to 100 pounds overweight. It helps the heart without the mechanical stress on the back, hips, knees and ankles that walking causes. One drawback – if you cycle outdoors, the weather may limit your activity.

Ski Machines, Stair Climbers, Steppers, Ellipticals

These types of machines can provide a good aerobic workout but have many drawbacks. First, exercise on these machines is usually too strenuous to be safe and enjoyable for the beginner or person of low fitness level, even at the lowest settings. To determine if this type of machine is within your capability, give the machine of your choice a trial run at the store or fitness center. You should be able to pass the "talk test" while exercising at a moderate pace. People with knee or hip problems should avoid stair climbers and steppers as these machines put extra stress on these joints. Ski machines require above-average coordination to master. The advantage to the machines is that they are indoor activities that can be pursued regardless of the weather.

Swimming Activities

Swimming is an excellent aerobic exercise, but considerations should be made before starting a program. For the exercise beginner, low-fit, or non-swimmer it might be a difficult activity to maintain for the recommended 30 to 60 minutes. Also, due to the full body motion, one can easily exceed their target heart rate range with swimming. Therefore, those with heart conditions, should address a swimming program with their physician before starting. Water aerobics and water walking are good alternatives for those with joint pain. The buoyancy provided by the water eases stress on the joints.

Jogging, Aerobic Dance

These can be safe and beneficial exercise for the highly fit person. Both can be done indoors, which makes them year-round activities. Anyone with orthopedic problems or who experiences symptoms such as chest pain or shortness of breath should not engage in these activities.

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Selecting The Right Gym Supplies

Some people think that every muscle building exercise machine can give the same results to build muscle. This is a notion that must be corrected.Exercise machines are built and designed for a variety of purposes; they each have a specific role to fulfill in helping bodybuilders improve on a particular aspect.

For example, there are exercise machines created to help bodybuilders increase their muscle size; there are exercise machines that target only the abdominal area; there are exercise machines that assist bodybuilders in enhancing their resistance and strength; and so forth. If you want to know the muscle building supplies you need, you must first determine your goals. Many bodybuilders out there are prone to making the mistake of buying cheap muscle building supplies. They think they are getting their money's worth when, in fact, they are getting a poor bargain. In the world of bodybuilding, investing in bodybuilding equipment is a must.

Cheap exercise machines generally cause a lot of trouble – they easily break down and need repairs. Moreover, cheap exercise machines that last for a long time often provide unsatisfactory workout results. It is better to spend your money on exercise machines that are a little expensive but are of excellent craftsmanship and can guarantee the best results. For muscle building, common equipment includes free weight or dumbbells. They are perfect for conditioning your body to get on the road to fitness fast. Lifting light weights and dumbbells on a regular basis – everyday, if possible – for just short periods can already set your muscles.

To make lifting weights easy, you might want to consider buying weight benches; these machines make weight lifting more efficient and hassle-free, reducing the risk of injury. Comprehensive programs often make use of weight benches to assure optimal results. Of course, you don't just want to focus on your forearms and chest. Using a stationary bike is a great way to shape, train, and tone your legs. Many people choose to buy stationary bikes for the home because they don't really take up much space and are generally economical.

A treadmill is a logical choice if you want to walk and run without having to get out of the home. It is considered as one of the most effective machines that can help burn calories and lose excess weight, making building muscles easier. Stair steppers are also a prime choice for working on the legs, thighs, and the butt. They go well with toning exercises. These days, electronic displays and computer consoles can give your programmed workouts with varying intensities, difficulty levels, and pulse monitoring, among other things. If you have a big budget, you might want to create your very own home workout gym. This way, you can have a proper place for all your muscle building supplies. Plus, you can save on gym membership fees and have workout sessions during hours that work best for you. Your home workout gym should have complete equipment for muscle building and strength training for the entire body.

 

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