Getting Results From Aerobic & Cardio Training

Updated on December 13, 2018
Kenna McHugh profile image

I worked alongside top natural health professionals and experience as a fitness instructor educated me on health tips I am proud to share.

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

— John F. Kennedy
Source

Aerobic Activity

Getting results and noticing improvements are the primary motivations for aerobic exercises. How can people tell if they are getting results or improving? The best assessment is taking a look in the mirror. What do they see? How do they look?

Losing fat and gaining muscles show up by the inches they lose. Not by what their scale shows them. But the real measurement of their progress is how they feel. And their friends will notice a change in their appearance and attitude, too. The results don't happen overnight, though. It may take weeks, but aerobic activity is well worth the effort in the years to come.

 Pixabay
Pixabay

Cardio and Heart Health

The reason for aerobic exercise is to exercise the heart. The goal is to achieve between 60 and 80 percent of their maximum heart rate (MHR). Figuring out one's MHR is easy. They don't need a cardio heart rate calculator.

They subtract their age from 220. So, if they're 30 years old, their MHR is 190 beats a minute (220-30=190). At 60 percent of their MHR comes to 114, and 80 percent of their MHR comes to 152. Therefore, if they want to enhance their cardio fitness while doing aerobic exercise, they need to aim to get their heart rate between 114 and 152 beats a minute.

What Kind of Aerobics Exercise Do You Like?

Your favorite aerobics exercise?

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Burst
Burst

Three Phases of Aerobic Workout

To achieve an aerobic workout, individuals need to break it down into three phases: warm up, work out and cool down. They should warm up with stretching and breathing exercises for about eight to 10 minutes. The main reason for warm-up is to increase their body temperature and loosen the legs and joints to prevent strain. Then they begin their workout--which should last ideally 20 to 40 minutes to enhance their cardiovascular fitness and body composition. They cool down on the third phase for about five to ten minutes. Cooling down brings the whole body back to its original resting level.

Pixabay
Pixabay

Exercise for Healthy Heart - Faster More Weight Loss

A study based on a three-mile run done three times a week proved that the faster one goes during aerobic exercise, the more weight they lose, the healthier their heart is, and the more their body's metabolism rate increases.

So jogging is more beneficial than walking. They still want to keep their MHR at about 60 to 80 percent, so they fit the program to their needs. The more intense aerobic workout they do, the healthier aerobic fitness they achieve.

They expand their horizons by spicing up each aerobic fitness and try different aerobic machines.

I've always believed fitness is an entry point to help you build that happier, healthier life. When your health is strong, you're capable of taking risks. You'll feel more confident to ask for the promotion. You'll have more energy to be a better mom. You'll feel more deserving of love.

— Jillian Michaels
 Scott Webb
Scott Webb

Interval Training Is Effective

Another effective way to exercise the body with aerobics is interval training. People perform a light aerobic exercise like walking and then do a high aerobic exercise like sprinting, running or jogging.

It's a great way to give their body a break from the usual workout routine and train the body to adjust to various stresses. Interval training even raises the body's base metabolic rate. Performing the best high-intensity interval training, people burn more calories all the time not just during their workout.

Sam Heughan Interval Training

Best Intense Workout

Choosing a favorite aerobics exercise program is just as important as starting a routine where they workout to get the best intense workout.

The need to stay in shape and lose inches cannot be stressed enough. Fitness clubs are great for trying out new aerobics exercises like bicycling or spinning, cardio kickboxing, dance classes, other machines, and even swimming.

Best Health Coach & Personal Trainer

People start with an overall workout program gradually. Even consult with a personal trainer to make sure they are in the groove. If they find someone they feel is the best health coach, then they stay in touch with her or him. They avoid unforeseen injuries and other complications. That way being successful is more likely to happen.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

Questions & Answers

    © 2017 Kenna McHugh

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      • Kenna McHugh profile imageAUTHOR

        Kenna McHugh 

        12 months ago from Northern California

        Miebakagh, I enjoy jogging as well. It's good to hear from a fellow jogger. Three times a week is awesome. Do you jog outside or indoors on a treadmill?

      • profile image

        Miebakagh Fiberesima 

        12 months ago

        I love jogging, and I regularly jog 3 times in the week.

        I think your article focus on jogging rather than walking or any other exercise.

        I love it.

        Thank you.

      • Kenna McHugh profile imageAUTHOR

        Kenna McHugh 

        13 months ago from Northern California

        Peggy,

        I love walking, too. We have a nice 3-mile walk near our home, which has a pleasant greenbelt. Our dog loves it too because he doesn't need a leash when we walk through the greenbelt. I hope you find a gym worth going to and keep at it throughout the year. I am glad you liked my advice. I enjoy helping people.

      • Peggy W profile image

        Peggy Woods 

        13 months ago from Houston, Texas

        Walking is my preferred method of exercising these days. We will be joining a gym this year. The closest one to us was flooded after Hurricane Harvey so we need to check out others nearby. Thanks for your advice on aerobic exercise.

      • Kenna McHugh profile imageAUTHOR

        Kenna McHugh 

        15 months ago from Northern California

        I hope some of you can check out my latest article about Aerobic Exercise. I'd love to hear your feedback. Thank you!

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