Aerobic exercise is the best way to get your heart pumping and fat burning. With aerobic exercise, blood can still flow to your muscles and provide them with oxygen. It involves low intensity, steady state workouts, and they tend to be much easier on the body.
Anaerobic exercise, on the other hand, involves exercise where no blood is able to reach your muscles. Your muscles are in a constant state of tension, such as when you lift weights or sprint. It’s better for burning glucose, using a lot of energy, and building muscle.
How to Do Aerobic Exercises Correctly
If you want to do aerobic exercises correctly, here are a few things to keep in mind:
- Your goal is to do it for 30 to 60 minutes. You need to go for the long haul rather than the quick sprint, so slow down the pace until you can maintain it for more than 30 minutes. The longer you do it, the more fat you burn.
- You should do it AFTER your weight training. Doing anaerobic exercise uses up all the sugar available in your body, leaving only fat available once you start your aerobic exercise phase.
- You want to keep it slow and steady. Instead of sprinting for a few minutes, your aerobic workout should be a job that lasts for a long time. The steady pace helps to keep your heart pumping.
So how can you do aerobic exercises correctly?
To begin, start out slow. You can walk fast for your aerobic workout, or hit the stationary bicycle or elliptical machine. You want to get your heart beating just a bit faster than normal, but you should still be able to carry on a conversation with your trainer.
Slowly increase the pace of your exercise as you adjust to the workouts. You should jog anywhere between 4 and 5 miles per hour, as that is a fairly slow pace that you can maintain easily. This will help to increase your exertion slightly, but won’t push you into the anaerobic phase.
Use a heart rate monitor to keep track of your heart. Your target zone is between 60 and 70% of your total heart rate, and keep it there for the entire workout. Watch your heart closely, and speed up if it drops below 60 or slow down if you go above 70%.
Remember that the first few minutes of your workout are going to be the hardest. Your body is just getting used to burning energy, but your heart and lungs aren’t yet keeping up with the demands placed on it by your body. You’ll feel very tired at first, but that will be a normal part of the process. Once you pass the 3 or 4-minute mark, you’ll get a rush of energy as your body gets used to it. Pass the 10-minute mark, and you’ll find your second wind.
Don’t worry about the distance you run, or even the speed. Your primary objective is to run for time, so make sure to spend as close to 60 minutes as you can. The aerobic exercise is very low intensity, so it won’t burn as many calories of fat as you would doing high intensity training. Don’t worry about that, but just get your body used to jogging or cycling for 45 to 60 minutes.
One very important thing to keep in mind: Find an aerobic workout you enjoy. If jogging is your only option, read a book, watch TV, listen to an audiobook, or play good music to keep you inspired. You want to reach your target time, but it’s hard to do so if you’re bored or not in the mood. Make your workouts fun, and you’ll look forward to them every day!
The final thing to remember: do it daily, and it will get easier. You’ll find that your body develops endurance and stamina as you run or jog every day, so it will get used to the energy output. Just train hard every day, and push yourself. Within a couple of months, that aerobic workout will be a lot easier to get through without feeling tired.