Getting Results From Aerobic Exercise

Updated on December 4, 2017
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.

 kinkate
kinkate

Aerobics is Worth the Effort

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. 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 aerobics is well worth the effort in the years to come.

 Pixabay
Pixabay

Properly Exercise Your Heart

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. 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 aerobics, 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?

See results
Burst
Burst

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.

Pixabay
Pixabay

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.

 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. You burn more calories all the time not just during your workout.

Sam Heughan Interval Training

Variety is Good

Choosing your favorite aerobics exercise program is just as important as starting a routine where you workout to get into shape and lose inches. Fitness clubs are a great resource for trying out new aerobics exercises like bicycling or spinning, dance classes, other machines, and even swimming.

Consult with a Personal Trainer

Start your overall workout program gradually. Even consult with a personal trainer to make sure you are in the groove. 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

    Comments

      0 of 8192 characters used
      Post Comment

      • Kenna McHugh profile image
        Author

        Kenna McHugh 3 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 3 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 image
        Author

        Kenna McHugh 4 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 4 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 image
        Author

        Kenna McHugh 5 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!

      working

      This website uses cookies

      As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

      For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://caloriebee.com/privacy-policy#gdpr"

      Show Details
      Necessary
      HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
      LoginThis is necessary to sign in to the HubPages Service.
      Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
      AkismetThis is used to detect comment spam. (Privacy Policy)
      HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
      HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
      Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
      CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
      Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
      Features
      Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
      Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
      Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
      Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
      Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
      VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
      PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
      Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
      MavenThis supports the Maven widget and search functionality. (Privacy Policy)
      Marketing
      Google AdSenseThis is an ad network. (Privacy Policy)
      Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
      Index ExchangeThis is an ad network. (Privacy Policy)
      SovrnThis is an ad network. (Privacy Policy)
      Facebook AdsThis is an ad network. (Privacy Policy)
      Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
      AppNexusThis is an ad network. (Privacy Policy)
      OpenxThis is an ad network. (Privacy Policy)
      Rubicon ProjectThis is an ad network. (Privacy Policy)
      TripleLiftThis is an ad network. (Privacy Policy)
      Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
      Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
      Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
      Statistics
      Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
      ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
      Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)