Losing Weight With Aerobics Training

What is Aerobic Exercise?

Aerobics exercise is accomplished by working at moderate intensity for a long period of time. You should first warm-up for five to ten minutes with a heart rate of 50 to 60% of maximum, followed by at least 20 minutes of exercise with a heart rate at 70 to 80% of maximum, then finish your workout with a cool-down period of 5 to 10 minute at a heart rate of 50 to 60%.

How to get started

The first thing you should do before starting any exercise program is consult with a physician. You should always be sure you can physically tolerate the exercise program you are going to follow without doing any physical harm to yourself. Getting a physical from your doctor is always a good idea before starting any type of exercise. It is a good idea to have a physical once a year even if you are not starting to exercise.

The next step is to determine what type of exercise you want to do along with setting some goals for yourself. Here are a few of the most effective aerobic exercises for burning body fat:

o Even though walking is by no means the most effective exercise for burning body fat, it is something almost anyone can do. Walking is recommended for anyone who is extremely overweight and cannot do most other forms of exercise. Older people and women who are pregnant will also find walking to be an exercise they can tolerate while you gradually work up to more efficient and aggressive exercise.

o Rowing is one of the most effective aerobic exercises for burning body fat. If one of your goals is to build muscle as well than a good rowing machine can help you to succeed. Rowing works all the muscle groups of the body while burning more calories than all the other aerobic exercises.

o Running is another efficient way of burning body fat. The intensity needed to run makes it a very effective way to shed those unwanted pounds and makes it a very good exercise for your cardio system. You should be aware that even though running is an excellent exercise for burning body fat, it can be extremely rough on the legs. Your legs can really take a pounding if you are running on hard surfaces, especially your knees. Always wear good running shoes.

o Elliptical machines are another excellent form. They have only been around a few short years but have already proven to be one of the best ways to burn body fat. Elliptical machines like rowing machines can also aid in building muscle mass.

Always remember that it took along time to get in the shape you are in now. So do not expect your condition to change overnight, "slow and steady wins the race."

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