Aerobic Workout: 10 Ideas For Improving Your Fitness

Aerobic training; i.e endurance training, is an essential part of overall well-being.

The word "aerobic" means oxygen-intensive. When you do an aerobic workout, your breathing rate speeds up and your heart rate accelerates. This will help keep your lungs, heart and circulatory system healthy.

Combining sali-treen and aerobic or home workouts would be the most optimal option, as the muscles and power output that grow and develop in gym workouts, but it doesn't usually raise your heart rate high enough.

When these criteria are met, your condition will rise:

Your heart rate during training is at least 60% of your maximum heart rate. For more advanced trainers, this must be even higher, and for those in very poor condition, even a lower percentage is sufficient.

The training session lasts at least 20-30 minutes.

You work out regularly, at least 2-3 times a week.

You increase your workout intensity/duration/workout rates as your fitness improves. If you go running the same 3-mile run every week at the same speed, your condition won't improve.

There are many ways to do aerobic workouts. In this article, we have put together different options, dividing our workouts into three categories: home and gym workouts and aerobic group exercise classes.

A Home Workouts

Aerobic training is possible at home or around your home. Many of the options we have presented do not require any, or few instruments. Remember to warm up for 5-10 minutes before starting.

1. Walking

Perhaps the simplest form of aerobic workout, walking, is especially suitable for those starting out for the first time or after a long break. Daily walking can reduce the risk of heart disease, overweight, diabetes and high blood pressure. All you need for this workout format is good sneakers.

Duration and training sessions per week: 2.5 hours a week or 30 minutes five days a week.

Directions: If you have chosen walking as your main training form, aim for 2.5 hours (150 minutes) per week. Alternatively, you can use the pedometer to track how many steps you take a day. If your goal is to walk the recommended 10,000 steps a day, you can start with the amount you are currently walking. Gradually add steps by 1,000 pieces every other week.

2. Running

Running is one of the most effective forms of aerobic training. It can improve cardiovascular health, burn calories and improve mood, to name but a few benefits. Good running shoes are an important piece of equipment.

Duration and training sessions per week: 20-30 minutes 2-3 times a week.

Directions: If you're a beginner, you can initially walk part of the way and run some of the ways until you finally reach a fitness level that allows you to run the whole run. A lot of people make the mistake of starting a run when they start training with too much intensity. So start with composure – you should be able to talk without gusting when you're running.

3. Jump Rope Jumping

In addition to fitness, training with a jump rope develops hand-foot coordination and agility. Your muscles and bones also thank you. You'll need training shoes, a jump rope and plenty of space to work out. Be sure to adjust the jump rope to suit your height. Stand in the middle of the string and extend the handles to your armpits – this is the appropriate length of the string.

Duration and training sessions per week: Work out for 15-25 minutes at a time, 3-5 times a week.

4. Aerobic Power Condition Circuit

Circuit workouts improve heart and vascular health, but it also allows you to build muscle and shape your large muscle groups. Make sure you make the right moves with the right technique and keep your heart rate moderate throughout your workout without letting it skyrocket.

Duration and training sessions per week: 15-25 minutes 3-5 times a week.

Instructions: Perform the following movements in order, each movement for one minute. After completing five moves, march or jog in place for a minute. You have now completed the first round. Complete a total of 2-3 laps and rest between laps for up to 5 minutes.

• Squat
• Lunge
• Press-up
• Dip in table position
• Torso rotations

B Training In The Gym Or Sports Centre

Your local gym or sports centre is a great place to work out your aerobic fitness. The centre will most likely find a variety of cardio devices, such as treadmills, exercise bikes and cross-trainers. Many sports centres also offer their guests the opportunity to use the swimming pool. Alternatively, head to the swimming pool.

5. Exercise Cycling

The exercise bike is one of the gym's standard equipment. This form of gentle workout for your joints helps to develop lower body strength. Be sure to adjust the saddle to the right height to avoid injury. The knees should never be stretched out completely straight, but should always have an angle of 5-10 degrees to avoid putting so much pressure on your knee joints.

Duration and training sessions per week: 35-45 minutes 3 times a week.

Directions: Cycle gently for 5-10 minutes to warm up. Then increase your speed too, say, 24 kilometres per hour and try to keep a steady pace for 20-30 minutes. Then cool down with a slower tee for 5 minutes, pedalling.

6. Crosstrainer

Crosstrainer training is good aerobic training, which is a significantly less consuming option for knees, hips and backs compared to running on a treadmill or roads. Crosstrainer may seem scary, especially for a novice trainer. However, it is quite easy to use, as long as the plot of the case is caught.

Duration and training sessions per week: 20-30 minutes 2-3 times a week.

Instructions: Heat up before adding power. Keep your posture straight when using mainly your feet to move the device. Keep your eyes forward-directed, shoulders down and your abs tight. As you evolve, you can increase your resistance to ever-tougher workouts.

7. Swimming

Swimming is also a bit of a joint-straining form of training and is especially suitable for trainers who are rehabilitating from injury or with reduced mobility. It helps not only to develop aerobic fitness, but also to improve strength and endurance.

Duration and training sessions per week: 10-30 minutes 2-5 times a week. Add 5 minutes to your swimming workouts at the beginning of each week to gradually increase their duration.

Directions: You can start with the swimming technique you master best – whether it's free, back or breaststroke. As you continue your swimming hobby, try to add different techniques to your workout. For example, you can put together your workouts by swimming 1-4 laps of freestyle, after which you switch for 1-4 laps to breaststroke and so on. If necessary, you can rest on the edge of the pool between laps.

C Aerobic Group Exercise Classes

If you don't like working alone, the support and encouragement of a group can be just what you need. Be sure to tell your instructor if you're new to class so they can guide you through the right trajectories if needed, or offer lighter workout moves that are suitable for beginners. Start with group exercises 2–3 times a week and increase the amounts according to need and motivation.

8. Bodycombat

This form of training goes by many different names and is slightly varied, but the main idea is to combine martial arts, boxing and aerobics. The result is a demanding and effective full-body workout that improves both strengths, endurance and reflexes. You can expect to kick, punch and jump.

Duration and training sessions per week: 60 minutes 1-3 times a week.

9. Zumba

Zumba is not the snow of yesteryear, although the greatest enthusiasm for practising the sport has already subsided. Zumba contributes to heart health, improves coordination, firms the whole body and also brings many other health-promoting benefits. At least try this if you like dancing. After the warm-up, you can make easy-to-follow dance moves according to the director's example.

Duration and training sessions per week: 60 minutes 1-3 times a week.

10. Spinning Hour

Spinning cycling has gained popularity and many beginners are particularly excited about different virtual cycling lessons. The class, guided by the director, is used to pedal to the music that lifts the mood. When working out, you strengthen your lower body and endurance condition. If you're a beginner, ask an instructor to help you adjust your bike.

Duration and training sessions per week: 45-60 minutes 1-3 times a week.