Is Aerobic Training Detrimental Or Beneficial?
Is it a lost or forgotten art? Yes, we are referring to endurance training also know as aerobic or cardio. Why is this mode of exercise not being adopted by more people?
Unfortunately, aerobic endurance training sometimes gets a bad rap. In fact, there are some accusations claiming cardio makes you fat. Yet, the converse is true as well as many more benefits it provides.
How many successful weight loss stories do we need to hear about someone walking themselves lean and healthy before we believe it is possible?
If you are ready to take the plunge and improve your health through aerobic training, here is how to do it and what you can expect in return.
Aerobic Exercise Program Features in a Nutshell
- To induce meaningful change, your intensity level should fall in the range of 60-90% of your max heart rate.
- Generally, 30 minute bouts of aerobic exercise are accomplishable and effective. Moreover, you can break it up into 3 bouts of 10 minute segments.
- To start, you should include 2-3 days per week.
- Your training intensity should be high enough to evoke overload on the cardiovascular function and metabolic abilities of the targeted muscles.
- Training adaptations are specific to the mode you choose. If you bicycle, you will not become a great swimmer.
- To produce meaningful weight loss, you need to work up to 60 minute exercise sessions that expend 300 or more calories.
- A reduction or stop of training can result in a lowering or loss of the gained benefits below even if one stops for only 2 weeks.
The Benefits Are a No Brainer
- Your fat burning capacity during exercise will increase.
- You can reduce systolic and diastolic blood pressure with the largest reduction in systolic blood pressure.
- You will improve your lung function. Likely, you have probably seen those that train without increased breathing rate. You can benefit by adding aerobic training on multiple days of the week.
- You can help your heart and vessels perform optimally. Through increased coronary arteries diameter, larger heart size, and improve pumping capacity of the heart, you can reduce the risk of heart disease.
- Your cholesterol profile will improve via bolstering your HDL’s and decreasing triglycerides.
- You can reduce body mass and body fat if you are overweight or obese. Additionally, you can manage your weight through aerobic exercise.
- Do you have feelings of anxiety? Aerobic exercise can reduce those sensations.
- If you suffer from mild to moderate levels of depression, it can be reduced as effectively with aerobic exercise as medicine. Plus, you have zero side effects that are produced by meds.
- Did you say you need an improved mood state, self concept, and self esteem? Yep, cardio or aerobic training is able to deliver that as well.
- Does a long day at work leave you frazzled? Again, resort to aerobic training to reduce various markers of stress.
Get up and dust off that bicycle or remove your dirty laundry off the treadmill. It is time to improve your health one pedal or stride at a time. Do not let the naysayers dissuade you from getting the great benefits that aerobic training provides. It is your choice but listen to your heart and gut; they will both thank you. Rise and Shine, my fitness friends!
