Kenna works with doctors and natural healthcare professionals. Her experience as a fitness instructor helps her write about health tips.
"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
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.
The reason for aerobic exercise is to exercise the heart. The goal is to achieve between 60 and 80 percent of the maximum heart rate (MHR). Figuring out one's MHR is easy. You don't need a cardio heart rate calculator.
You subtract your age from 220. So, if you are 30 years old, your MHR is 190 beats a minute (220-30=190). At 60 percent of your MHR comes to 114, and 80 percent of your MHR comes to 152. Therefore, if you want to enhance your cardio fitness while doing aerobic exercise, you need to aim to get the heart rate between 114 and 152 beats a minute.
What Kind of Aerobics Exercise Do You Like?
Three Phases of Aerobic Workout
To achieve an aerobic workout, individuals need to break it down into three phases:
- You should warm up with stretching and breathing exercises for about eight to 10 minutes. The main reason for warm-up is to increase body temperature and loosen the legs and joints to prevent strain.
- Then you begin your workout—which should last ideally 20–40 minutes to enhance cardiovascular fitness and body composition.
- You cool down on the third phase for about five to ten minutes. Cooling down brings the whole body back to its original resting level.
Exercise for Healthy Heart: Faster and 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
- The more their body's metabolism rate increases.
- So jogging is more beneficial than walking. You still want to keep your MHR at about 60–80 percent, so you fit the program to your needs. The more intense the aerobic workout you do, the healthier the aerobic fitness you achieve.
You expand your horizons by spicing up each aerobic fitness activity 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
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:
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, people burn more calories all the time, not just during their workout.
"Jogging is very beneficial. It's good for your legs and your feet. It's also very good for the ground. It makes it feel needed."
— Charles M. Schulz
Sam Heughan Interval Training
Choosing a favorite aerobics exercise program is just as important as starting a routine where you work out to achieve an intense workout.
The need to stay in shape and lose inches cannot be stressed enough. Fitness clubs are great for trying new aerobics exercises like bicycling or spinning, cardio kickboxing, dance classes, other machines, and even swimming.
Keep in mind that you need to push yourself to achieve an intense workout. Staying at a comfortable level while working out means you are not doing an intense workout. That means hitting your MHR.
Health Coach and Personal Trainer
People gradually start with an overall workout program. You can 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 them. You avoid unforeseen injuries and other complications by coordinating with a fitness trainer. That way, being successful is more likely to happen.
Success depends on pushing yourself and achieving your goals to be ultimately fit.
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.
© 2017 Kenna McHugh
Kenna McHugh (author) from Northern California on June 12, 2019:
Eric, Sam's interval training is wicked. The guy is amazing.
Eric on June 12, 2019:
I am a personal trainer, and your article is valid. I am impressed with the details and your positive affirmations.I will recommend your article to my clients. Sam's demonstration of interval training is insane.
Kenna McHugh (author) from Northern California on February 13, 2018:
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?
Miebakagh Fiberesima on February 13, 2018:
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.
Kenna McHugh (author) from Northern California on January 01, 2018:
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 Woods from Houston, Texas on January 01, 2018:
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 (author) from Northern California on November 27, 2017:
I hope some of you can check out my latest article about Aerobic Exercise. I'd love to hear your feedback. Thank you!