Aerobic Exercises: What Are They?
Aerobic exercises are a type of exercise based on increasing the activity of the cardiovascular system. Aerobic exercises consist of executing physical activities to increase the heart rate and improve muscular endurance.
The result of aerobic exercises is an improvement in the functioning of the cardiovascular system and an increase in physical resistance. In addition, cardiovascular exercises stimulate obtaining energy from food: metabolism.
Sports are the most common type of aerobic exercise. They were running, swimming, rowing, jumping rope, and a soccer routine. The HIIT training method, popular with millennials, combines aerobic exercise with high-intensity load training.
Most aerobic exercises have a caloric expenditure of 400-600 KCal per hour. So they are the preferred type of exercise in fat-burning processes. However, it is essential to remember that the most important thing about losing weight is eating a good diet.
How do cardiovascular exercises?
It is common to believe that many calories burned from aerobic exercise are the best way to lose weight fast. This logic drives a person to run until exhaustion, which gives bad results in the long term.
Knowing precisely the work zone of the pulse in which you work when doing aerobic exercises is essential to give it continuity. This allows you to lose weight without causing dizziness or other unwanted symptoms. In addition, all cardio exercises must be performed with good technique to avoid joint injuries.
Accompanying aerobic exercises with technology is a good idea. The instruments to measure the pulse are ideal to ensure that you do cardiovascular exercises in the fat-burning zone.
Aerobic Exercises – Dangers
Although some aerobic exercises such as running and walking have the advantage of only needing to put on shoes and start, it can be said that they have a high risk of impact on the joints.
Running and jogging with poor technique, without proper shoes, and on a hard surface can lead to severe injuries. In the same way that you learn to swim correctly, the same should be done with the trot technique.
In the case of overweight people, low-impact aerobic exercises are recommended: elliptical, swimming, rowing. Jogging will experience loads on the joints (especially the knees) over time leading to injuries such as sprains and dislocations.
Also, performing aerobic exercises under a low-carb diet or eating methods, like intermittent fasting, can cause dizziness and even fainting. Before training on an empty stomach, consult a professional sports doctor or nutritionist.
Before or after the gym? When is it better to do cardio?
Doing cardio before or after doing a weight routine is one of the questions everyone asks when starting the gym. The answer: both are valid; the choice depends on the objective you want to achieve.
Do light aerobic exercises before lifting weights, no more than 10 minutes; it’s an excellent physical warm-up strategy on leg day.
Carrying out aerobic exercises after training is ideal for those who want to mark their abs. A cardiovascular workout with low blood glucose levels is an excellent way to lose body fat.
Performing aerobic exercises alternating between carbohydrates in the week is one of the effective methods to burn fat favorite by coaches.
Other methods, such as circular training, make the body work both the cardiovascular and muscular systems. While they are not the best idea for bulking, they allow you to achieve the typical athletic body of a fitness adept.
How to burn fat with cardio?
The first thing to burn fat with cardio is to use up your muscle glycogen stores. This molecule is essential for the explosive movement of the body’s muscles. However, when glycogen stores are high, they block fat burning.
For this reason, it is said that cardiovascular exercise sessions should last no less than 45 minutes.
Drinking sports drinks before doing aerobic exercises is not a good idea to burn fat. The fat oxidation processes are automatically disrupted by adding carbohydrates to the body.
It takes about 40 minutes of cardio to remove the calories from a bottle of Gatorade.
It is important to remember that restricting junk food consumption and limiting excess sugar is essential for burning fat. It is of greater importance than doing aerobics.
To burn fat, it is much more effective to focus your efforts on eating than to obsess over the calories expended in an aerobic exercise session. Blocking out those extra calories will do better than getting rid of them later.
Aerobic Exercises – Tips
- Doing cardio exercises for 10 minutes of training is an excellent strategy to warm up.
Even if the goal in the gym routine is to achieve muscle growth, start with a few minutes of cardio. This activity prepares the joints to receive powerful physical loads.
- Alternate carbohydrates in the week
It is best to alternate weekly between carbohydrate loads on weight training days and low carb days on aerobic exercise days to tone your muscles. This is the key to achieving muscle toning.
- Measure heart rate
Your heart rate plays an even more significant role than the type of cardio you do. The number of calories expended when doing aerobic exercises depends directly on the intensity of the heartbeats. The term aerobic zone refers to the number of ideal pulsations to burn fat.
- Don’t overdo it over time.
Exceeding the time is one of the main mistakes when doing aerobic exercises. Although it is a fact that it is essential to improve muscular endurance, you should not run 15 km the first week. The process must be gradual. Otherwise, you will be forced to stay in bed to recover.
- Aerobic or cardio exercises are sports: running, running, swimming, body gymnastics, etc. All allow improving the health of the cardiovascular system.
- I am doing 10 minutes of aerobic exercise before a weight routine is an excellent physical warm-up strategy.
- Thirty minutes of daily aerobic exercise normalizes carbohydrate metabolism.
- Controlling the heart rate during aerobic exercises is essential to achieve better results in losing body fat.
- Performing aerobic exercise with low glucose levels is an effective strategy for burning body fat. However, this procedure is recommended only for advanced athletes and with the assistance of a professional.