A Brief Guide to Aerobic Training

The word aerobic simply means “with oxygen”. Aerobic training such as cycling, swimming or running increases the heart rate and in doing so increases the body’s consumption of oxygen. These are the conditions where the cells of the body metabolize increased amounts of energy in the form of sugars and fats.The Benefits of Aerobic TrainingIn addition to strengthening the cardiovascular and circulatory systems.Aerobic Training:Is key to optimum fitness
Is proven to protect against heart disease and stress related disorders
must be regarded as an essential part of any fitness program
If performed properly and regularly will promote weight loss.

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Your Personal Optimum Training ZoneAerobic training is most effective for burning energy and improving fitness if you work within your optimum training zone. This can be determined by your heart rate whilst exercising.Before you can work out your optimum training zone you must first know your maximum heart rate or MHR. Don’t worry it’s pretty easy to work out. Simply subtract your age from 220. This will tell you your maximum heart rate in beats per minute (BPM). Say for example your 30 years old then your MHR is 190 BPM.Sports scientists agree that the most benefit is gained from aerobic exercise when your heart rate is 70%-90% of MHR. This is your optimum training zone.To go back to example of a 30 year old, this individual would be within his optimum training zone when his heart rate is between 133 and 171 BPM. Below this level and your activity won’t be enough to provide satisfactory results. If you exceed the upper limit of your optimum training zone then you begin to work anaerobically “without oxygen”. Your body will be unable to sustain activity at this level and sugars and fats won’t be metabolized efficiently.

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To make sure you remain within your optimum training zone you can monitor your pulse whilst exercising. After working for a period of time briefly stop and take your own pulse for 15 seconds. Multiply by 4 to get BPM.If this seems tedious you could try a portable heart rate monitor device which are now commonly used by athletes of all levels.