Getting Results From Aerobic & Cardio Training

Updated on June 13, 2018
Kenna McHugh profile image

My work with top natural health professionals and experience as a fitness instructor teach me health tips that 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

Aerobic Activity

Getting results and noticing improvements are the primary motivations for aerobic exercises. How can you tell if you are getting results or improving? Take a look in the mirror. It's the finest assessment: What do you see? How do you look?

Results like losing fat and gaining muscles only show up by the inches you lose, not by what your scale shows. But the real measurement of your progress is how you feel. And your friends will notice a change in your 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.


Cardio and Heart Health

The reason you do aerobic exercise is to properly exercise your heart. The goal is to achieve between 60 and 80 percent of your maximum heart rate (MHR). Figuring out your MHR is easy. You don't need a cardio heart rate calculator.

All you have to do is subtract your age from 220. So, if you're 30 years old, your MHR is 190 beats a minute (220-30=190). At 60 percent, this comes to 114, and 80 percent, it comes to 152. Therefore, if you want to enhance your cardio fitness while doing aerobic exercise, you need to aim to get your 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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Three Phases of Aerobic Workout

To achieve an aerobic workout, you need to break it down into three phases: warm up, work out and cool down. You should warm up with stretching and breathing exercises for about eight to 10 minutes. The main reason for warm-up is to increase your body temperature and loosen the legs and joints to prevent strain. Then begin your workout--which should last ideally 20 to 40 minutes to enhance your cardiovascular fitness and body composition. Finally, hit the cool down phase for anywhere from five to 10 minutes. Cooling down properly gradually gets the whole body back to its original resting level.


Exercise for Healthy Heart - Faster You Go, More Weight You Lose

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

So jogging is more beneficial than walking. You still want to keep your MHR at about 60 to 80 percent, so fit the program to your needs. But remember that the more intense aerobic workout you do the healthier aerobic fitness you achieve.

Expand your horizons by spicing up your aerobic fitness 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. You 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 your 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, you burn more calories all the time not just during your workout.

Sam Heughan Interval Training

Best Intense Workout

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

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

Best Health Coach & Personal Trainer

Start your overall workout program gradually. Even consult with a personal trainer to make sure you are in the groove. If you find someone you feel is the best health coach, then stay in touch with her or him. That way, you avoid unforeseen injuries and other complications. After all, you want success and it’s best to start off on the right foot.

Questions & Answers

    © 2017 Kenna McHugh


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      • Kenna McHugh profile imageAUTHOR

        Kenna McHugh 

        9 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 

        9 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 

        10 months ago from Northern California


        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 

        10 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 

        11 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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