Aerobic Exercise

What is aerobic exercise?

Also known as cardiovascular exercise it is any sustained, rhythmic activity that involves large muscle groups. Aerobic exercise makes the lungs work harder as the body’s need for oxygen is increased.

What are the benefits of aerobic exercise?

There are numerous benefits for health and general well being to be gained from regular cardiovascular exercise:

• Increased energy levels
• Reduced stress and improved mental health  
  (due to the release of endorphins in the brain)
• Increased heart and lung efficiency
• Reduced blood pressure, resting heart rate and risk of stroke or heart attack. 

Does aerobic exercise aid weight loss?

Weight is lost by creating a calorie deficit, burning more calories than you take in, so undertaking activities that burn large amounts of calories is an excellent accompaniment to a calorie controlled diet to help shift those unwanted pounds.

For example, half an hour of low paced jogging can burn around 300 calories. This can make a substantial contribution towards achieving the necessary calorie deficit to lose weight, or alternatively it can earn you a bar of chocolate that you feel less guilty about eating.

Aerobic exercises: At home

It is not essential to join a gym or to go out in the middle of winter to get an aerobic workout. There are a number of exercises that you can do in the privacy of your own home.

The cheapest options being putting on your favourite CD and dancing around the living room or giving the house a vigorous clean.

There is also an ever increasing array of affordable home fitness products available, such as steps, skipping ropes (remember to put your breakables a safe distance away), rebounders (rebounding is considered by NASA to be the “most efficient and effective exercise yet devised by man”), dance mats that you can use with your games console and exercise videos so that you can workout with your favourite celebrity.

Aerobic exercises: Outdoors

Even taking a few extra brisk walks can be enough to improve fitness and receive the benefits of aerobic exercise, just as long as you are working hard enough that your heart rate is increased and you are breathing faster.

Running, jogging or going out for a bike ride when the weather’s nice are all good forms of aerobic exercise. 

Pretty much any exercise is better than no exercise at all, however, team sports are often less effective for developing aerobic fitness as while they involve periods where large amounts of energy is expended, these are often surrounded by periods of activity where the heart rate is allowed to drop.

The real benefits of aerobic exercise come from constant movement.

Aerobic exercises: Down the gym

Your local gym will provide a wide variety of aerobic options, such as treadmills, cross trainers, exercise bikes, stairmasters, rowing and ski machines so that you can just switch on and get started with your workout. It can be a good idea to diversify between different machines and different speeds/levels of resistance as your body can get used to a certain routine and after a number of sessions the same routine will not work your heart and lungs as much as it once did.

For those who prefer to work out as part of a group, many gyms provide classes, such as various forms of dance, body pump, body combat, Zumba and step aerobics with a trained instructor to ensure that you get the most out of your workout.

If you have access to a pool, swimming is also a very effective cardiovascular activity. As it is very low impact it is often suitable for people who have had injuries or problems with muscles or joints.

How often to train

For good cardiovascular fitness it is generally recommended to exercise 3 to 5 times a week and for 30-60 minutes, not including warming up at the start and cooling down at the end.

The main thing is to ensure that your heart and lungs are worked hard enough and for long enough to gain the benefits of aerobic exercise but not so long that you run the risk of injury. To check whether you are working out at the correct intensity, you should be out of breath but still capable of speaking.

It is important to start slowly. If you have been inactive for some time, don’t throw on your trainers and set off on a ten mile run.

If a half an hour session feels like too much, start with 10 minute sessions for the first week then increase that to 15 or 20 minute sessions the next week and so on until you feel comfortable exercising for longer.

Make sure that you listen to your body. It’s ok for muscles to be tired, but if they or your joints start to feel sore or breathing becomes uncomfortable slow down or stop to ensure that you are in a fit state for your next session.

Do you incorporate aerobic exercises into your weight loss plan? Did you find this helpful and informative? Let me know by commenting below, share your thoughts and any tips you've found effective in your journey to lose weight :)




Source
http://www.weightlossresources.co.uk/exercise/aerobic_exercise.htm

6 Reasons To Start Working Out Outside

Autumn is the best season for exploring the outdoors -- hands down. With oppressive summer heat and humidity behind us, we're delighting in only semi-drenching our workout gear on these cooler mornings and crisp evenings.

But apparently some people remain unconvinced. Whether you're devoted to your Spinning class, yoga studio or favorite treadmill, humor us and let us try to change your mind with these six reasons to start working out outside.

1. Outdoor exercise lifts your mood.

A 2012 report found that spending time in the out of doors made people 50 percent happier than spending time at the gym, according to the Telegraph. 

Previous research has linked outdoor exercise with a reduction in tension, confusion, anger and depression, when compared to indoor activity. And it doesn't have to be a long stroll in the park, either: A 2010 study found that even just five minutes of exercise in a green space can improve mood and self-esteem, the BBC reported.

2. It improves your attention and focus.

A small study from the University of Illinois at Urbana-Champaign found that kids with ADHD were able to concentrate better after a 20-minute walk in a park rather than a walk through city or neighborhood streets. 

"What this particular study tells us is that the physical environment matters," Frances E. Kuo, director of the university's Landscape and Human Health Laboratory and one of the study's co-authors told The New York Times. "We don't know what it is about the park, exactly -- the greenness or lack of buildings -- that seems to improve attention."

3. It will help you stick with it.

While every little bit of exercise counts, let's be honest: Most of us could probably afford to do a little bit more. The Physical Activity Guidelines for Americansrecommend the average adult get two hours and 30 minutes of moderate-intensity cardio every week, plus two or more sessions of strength training. 

Between seemingly endless work hours and the demands of family life, it's all too easy to skip a workout. However, a 2011 survey found that exercising outdoors is a reinforcing behavior: Outdoor exercisers "declared a greater intent to repeat the activity at a later date" than gym-goers.

4. It can keep your weight steady.

The fresh air, the sunlight, the scenery, the open space -- there's a lot about being outside that can inspire more activity, especially compared to the beckoning couches and screens of indoor spaces. All that extra movement adds up to tangible results: A 2008 study found that rates of overweight among children who spent more time outside were 27 to 41 percent lower than in kids who spent more time indoors.

5. It will ramp up your energy.

Exercise itself is sure to reinvigorate you when you're feeling sluggish, but fresh air can boost the effect. A 2009 study from the University of Rochester found that just 20 minutes outside can rev you up as much as a cup of coffee, The Telegraphreported. 

"Often when we feel depleted we reach for a cup of coffee, but this suggests a better way to get energized is to connect with nature," lead author Richard M. Ryan, Ph.D., a professor of psychology at the university told the publication.

6. It can improve your vitamin D levels.

Taking your workout outside is a great (and free!) way to soak up some additional vitamin D. A 2011 study that found vigorous exercisers had higher levels of vitamin suggested that outdoor exercise may be the reason why. 

It may be especially helpful for people with a few pounds to lose, according to Everyday Health, since overweight people are almost twice as likely to not get enough vitamin D. Just make sure you're not skimping on sunscreen!


Source
http://www.huffingtonpost.com/2014/09/21/work-out-outside-exercise_n_5851182.html