Fitness coaches define aerobic exercise as “any activity that uses large muscle groups and is rhythmic in nature.”
Aerobic exercise is also defined as exercise that increases the body’s need for oxygen.

Aerobic exercise combines interchangeable terms – cardiovascular training, cardio training (cardio equipment).

Some examples of aerobic exercise are walking, running, rollerblading, skating, cycling, skiing, swimming, aerobics, Pilates, rowing, stair climbing, etc.

What are the benefits of aerobic exercise? Aerobic exercise strengthens the heart and lungs (which make up the cardiovascular system). During exercise, muscles require oxygen-rich blood and release more carbon dioxide and waste products. And it’s great for warming up!

As a result, your heart must beat faster to supply blood to tissues and organs. If you consistently use aerobic exercise in your training plan, your heart will become stronger and your body more resilient.

Everyone, regardless of their weight, age and gender, can benefit from aerobic exercise. Regular aerobic exercise performed several times a week can also help reduce your risk of disease and keep you physically active and productive for years to come.

What is aerobic exercise for?
Reduce body fat and improve weight control
Reduce blood pressure at rest
Increasing good cholesterol levels
Reduces total cholesterol levels
Increases glucose tolerance
Reduce symptoms of anxiety, tension and depression
Increase in maximum oxygen uptake
Improve heart and lung function
Increases blood flow to muscles and increases your muscles’ ability to use oxygen
Normalize heart rate at rest
Increase the threshold for muscle fatigue (accumulation of lactic acid)

How much aerobic exercise should you be doing?

Strive to ensure that the number of aerobic workouts per week is at least 3, and no more than 2 days off in between. Gradually, you can increase the amount of aerobic training to 5 or 6 days a week. Regularity and frequency are especially important when it comes to weight loss, as cardio helps you burn more calories. Don’t forget to take a rest day and get enough sleep!

Aerobic training should be done at a “moderate” level of intensity (not too easy, not too hard). Which is ideal for health and weight loss. The intensity of an exercise is most commonly measured using heart rate. The recommended heart rate range should not exceed resting heart rate by more than 60%-85%.

What is the duration of aerobic training? Aim for 20 minutes minimum of aerobic exercise per day. Gradually increasing to 60 minutes over time. The more distance you walk in 20 minutes, the more calories you burn and the higher your endurance. Of course, if you are just starting out, even 20 minutes may be beyond your capabilities. Do as much as you can, but do it! Break up into equal intervals, for example 7 minutes and 3 minutes of rest.

What is considered aerobic exercise? Any activity can be considered as cardio/aerobic exercise as long as it meets the 3 requirements above (exercise frequency 3-5 days per week, moderate intensity, and last at least 20 minutes per session). It is very important not to confuse “activities” with “exercises”. Not everything you do your activity can be considered a workout. Bowling, fishing, playing darts, and similar “activities” are just movement.

How to get the most out of your aerobic workouts?
These tips will help you get started:

Check with your doctor or trainer before starting an exercise program. Get advice on how to start your workouts safely.
Choose the load you like.
You should always warm up your muscles for at least 5-10 minutes before starting your main workout.
Start slowly and listen to your body. Move on to a pace that is acceptable to you.
After training, you need to “cool down”, take a shower.
Vary exercises to avoid monotony. Changing routine every 6-8 weeks is critical, our muscles are constantly adapting to the load
If injuries, bruises, sprains occur, give the body time to heal. For the duration of the treatment, develop a different plan, change the load, of course, if your injuries allow it.
Drink plenty of water before, during and after your workout to stay hydrated.
Avoid strenuous aerobic exercise during viral infections such as the flu or SARS.
Stop your workout and see a doctor if you experience chest discomfort or dizziness.