top
Welcome to How To Be Fit.com
Invest In Your Health And Fitness For Life
SITE INDEX | SEARCH OUR SITE
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Beachbody On Demand
Daily Workout

Total Body With
Joel Freeman
Superfood Nutrition + Every Beachbody Workout + Upcoming Programs
The All-Access Beachbody On Demand and Shakeology Challenge Pack

Unlimited Streaming of Every Beachbody Workout for 1 Year - $199.00
Recipes, Advice,
Articles & More
Stream Workouts Shakeology Energize Recover Coaching Opportunity Enter to Win Best Deal
Connect With a Coach Today to Make 2017 Your Best Year Ever!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
    This Week's Featured Products and Solutions Click here to see our complete product line
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
Your Health Is Worth Fighting For
Save over $110
Digital Core de Force and
Shakeology Challenge Pack
Annual All Access Beachbody On Demand and Shakeology Challenge Pack
Save over $75.00
All Access and
Shakeology Challenge Pack
21 Day Fix -What Will You Look Like 21 Days From Now
Save over $80.00
21 Day Fix and
Shakeology Challenge Pack
3 Week Yoga Retreat is Free on Beachbody On Demand
3 Week Yoga Retreat
Free
on Beachbody On Demand
Click here to see what's included in Beachbody Challenge Packs

Basic Aerobic Exercise Principles

Aerobic exercise uses large muscle groups rhythmically and continuously and elevates the heartrate and breathing for a sustained period. Common examples include walking, jogging/running, swimming, rowing, stairclimbing, bicycling, cross-country skiing, step and dance exercise classes, roller skating, and the more continuous forms of tennis, racquetball and squash.

Care and consideration should be used in selecting types (modes) of aerobic exercise. Depending on your goals, physical condition and injury/illness history, different types may prove to be preferential for your particular situation. However, in general, it is a good idea to "cross train". i.e., alternate between and among several appropriate exercises. This strategy reduces the chances of overuse injuries, imposes a more balanced conditioning stimulus and may enhance enjoyment. Specifically, it is important to alternate forms of high impact exercises (running, dance exercise, tennis, racquetball, squash) with low/moderate impact aerobic exercises (walking, swimming, stairclimbing, step classes, rowing, cross-country skiing). Prudent advice is no more than every-other-day for high-impact activities; perhaps less if you are overweight, deconditioned or you have an injury history or current problems with feet, ankles, knees, hips or low back.

Although aerobic exercise is not technique or concentration intensive, proper technique is still very important to optimize your efficiency and prevent injuries. The way you observe everyone else performing an aerobic exercise may not be the right way (e.g., "straight arming" and leaning over on the stairclimbing machines). Obtain quality technique from an exercise physiologist/trainer.

How long?

How long you perform aerobic exercise will depend on your goals, schedule, and physical condition: 10 to 60 minutes is an acceptable range of time. If your goal is body fat loss and you are appropriately conditioned, then longer is better: at least 30 minutes with 40 to 60 minutes preferred. Recent research shows that aerobic fitness levels can improve with as little as 10 minutes duration - as long as exercise is performed often: 2 to 3 times a day, 5 days a week. To balance general fitness, health, body composition, and scheduling concerns, 30 minutes is optimal for many people.

How hard?

The intensity of your aerobic exercise is measured in 3 ways:

  1. Your exercise heartrate is the most precise and can be taken manually with your index and middle fingers on the thumb side of your wrist or the groove of your neck near the jaw bone. Heart rate monitors are also a good way to observe your beats per minute to keep the exercise in the proper target heart rate zone
  2. The so-called "talk test": you should be able to talk comfortably while you are exercising (this test is very good to keep you from working too hard).
  3. Your perceived exertion level: simply put, how hard the exercise feels to you.

You and your exercise physiologist/trainer can determine which method is best for you. However, we can't emphasize enough that there is no real need to "knock yourself out". Moderate intensity is almost always appropriate and always more enjoyable. Low to moderate intensity is an especially good idea when starting out after a layoff or recovery from illness/injury or if you are significantly overweight.

How often?

2 to 7 days a week. Under ideal conditions, 2 workouts a week will allow you to maintain your fitness levels, but for nearly everyone 3 to 5 sessions a week would be better. If fat loss is your goal, then 6 to 7 low impact workouts a week (nearly every day) would be optimal. The more often you perform aerobic exercise the more important it is to cross train as discussed above. It is always important to gradually increase your duration, intensity and frequency. It is especially important if you are deconditioned, overweight, elderly or are rehabilitating from an injury or illness. If in doubt, go easier, shorter, slower and enjoy yourself.

Warmup and cool down is important to reduce discomfort and the chance for injury. Warmup for aerobic exercise by performing the exercise at a very low intensity and gradually build up over 2 to 10 minutes at the end of your workout. Do not stop and stand abruptly without cooling down. You run the risk of getting dizzy and/or passing out.

It is a common misconception that aerobic exercise tones/firms muscles. Actually it accomplishes very little toning/firming. In a typical aerobic workout, your active muscles perform hundreds of repetitions with a relatively low load/resistance placed on them; which is an ineffective toning/firming stimulus. Resistance exercise (weight training) is where real toning/firming of muscles occurs. Another misconception is that one must exercise aerobically at a low intensity to lose fat. Recent research has shown that we may exercise at any intensity for effective fat loss.

If your goal is to lead a balanced lifestyle and enhance your health and well being, keep in mind that it is very important to perform aerobic exercise regularly even if the intensity is low or the duration is short. The bottom line for health and well being enhancement is to get some frequent aerobic activity - period; try to enjoy it and take it easy so you will want to keep it up.

Because aerobic exercise is repetitive, it often does not require a high degree of concentration (although attention to technique is important). So it may be a good idea to read, listen to music or educational tapes, watch TV or converse with a companion (remember, if you can't talk because you are out of breath, it is probably too hard) to enhance your enjoyment.

Keeping an accurate log of your workouts is a good way to see at a glance how far you've come in your pursuit of fitness. Your progress will keep you interested and motivated.

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more.


back to top
Become a Team Beachbody Coach and Help Change People's Lives
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

» Workout Programs
» Nutritional Supplements
» This Weeks's Best Deals
» Free Personal Coaching
» Stream 100's of Workouts
» Enter the Challenge
» Watch Product Videos
» Weekly Meal Planner
» The Weekly Newsletter
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
BEST SELLING NUTRITIONALS
» Shakeology
» 3 Day Refresh
» Ultimate Reset
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home