It is defined as the ability of the body to withstand a long-lasting effort, but of moderate intensity.
The aerobic exercise is moderate exercise that averages 70% to 80% of maximum heart capacity.
It can include walking, jogging, and swimming and is the most effective way to lose weight.
However, resistance exercises, such as weight lifting which also helps build and maintain muscle mass, can also help you lose weight by increasing your metabolic rate .
Resistance exercises improve glycemic control.
Aerobic resistance exercises
One of the most important aspects of staying healthy is proper and consistent exercise.
Aerobic training, which helps improve your level of cardiovascular fitness, is a great way to lose weight and reduce health risks such as heart disease, osteoporosis, and high cholesterol.
In addition to aerobic training, resistance exercises also play an important role in overall fitness by increasing lean muscle mass, increasing metabolic rate and promoting healthy blood circulation.
Therefore, the best way to train is through a combination of aerobic and resistance exercises.
Aerobic exercise is the most common and basic form of cardiovascular training.
It consists of training at a static pace for an extended period of time.
Therefore, you will work your heart and lungs by raising your heart rate at a fixed rate for the duration of the workout.
It begins with a 5-minute warm-up phase, in which you jog lightly or do dynamic stretches to avoid injury.
Then the training begins at a difficult but long-lasting pace.
Finally, finish the workout with a 5 minute cool down phase.
Although running, cycling, and swimming are the most common methods of aerobic training, some sports such as ice hockey and basketball can also be used.
The key to a good aerobic workout is finding the right pace.
When you start training, you start with just a 15 minute workout.
As your fitness improves, you begin to increase your pace and increase the duration of your workout by 5 minutes at a time.
However, you should not compromise on pace to be able to work longer.
For best results, you should do some type of aerobic training three or four times a week.
A good way to build muscle mass and improve your overall health is resistance training.
It involves training your muscles, any form of resistance, including weights, exercise bands, or even gravity can be used to aid in the development of your muscles.
Although each muscle group in the body should be worked on, the large muscle groups such as the legs, back, and chest muscles are the most important to focus on.
Squats, bench strength, and lateral pulldowns are great exercises that build the two major muscle groups, as well as some minor muscles.
When starting out, use as little resistance as possible and try to do as many reps as possible. Once you begin to build more muscle mass, you can increase endurance and reduce repetitions.
The ideal workout will include three to four sets of eight to twelve repetitions at the difficult level of resistance.
For best results, you should do resistance training three to four times a week, but making sure to allow the body at least one day off to rebuild muscles between workouts.
Aerobic resistance training
In addition to combining aerobic and resistance as part of the exercise regimen, some exercises that incorporate both may be included.
Although there aren’t many variations of aerobic resistance training, there are some easy ways to understand resistance during cardio exercises to make them more difficult.
The best way to add resistance to aerobic training is to use a machine.
Most stationary, elliptical, and climbing bikes have an option to add resistance to your workouts.
This will make the movement more difficult as you will have to push harder to keep up.
If you don’t have access to training machines, there are other ways to add resistance to aerobic exercises.
Using ankle weight or chest weight on the body while doing cardio is a great way to make workouts more difficult.