Basic Tips on Training

Basic tips on the benefits of aerobic exercising and training methods

  1. Benefit of aerobic exercise
  2. Aerobic training methods and their advantages
  1. Running
  2. Cycling
  3. Elliptical Cross Trainers
  4. Rowers

NOTE ABOUT EXERCISING SAFELY

Before starting any exercise program consult your doctor, especially
after an illness or injury.

Warm up before exercise to reduce the risk of muscular pains or strains. Stretch at the end of your workout

Benefit of Aerobic Exercise

All forms of aerobic training will provide many similar benefits, while high intensity and low intensity methods (although both within the so-called fat burning zone), have benefits specific to their respective functions. To determine the exact intensity needed to benefit from a specific aerobic method, first it is important to determine lower and higher end target heart rates (THR). The low end of the target zone is 55% of your MHR. The high end is 80% of your MHR. Use the calculator above to determine these numbers (or just subtract your age from 220, then multiply the result by .55 and .80 respectively).

Aerobic exercise (regardless of intensity) will help to:

  • Strengthen the muscles involved in respiration, to assist lung function.
  • Increase the total number of blood cells in the body, to enable greater oxygen facilitation throughout the body.
  • Strengthen the heart muscle, which will improve resting heart and pumping efficiency.
  • Reduce stress and tension and increase mental well-being.
  • Increase circulation throughout all areas of the body.
  • Increase self-esteem.

Lower-to-moderate intensity aerobic activity (50-75% of MHR) will:

  • Typically provide less impact on the joints, making it ideal for the obese
    and / or unfit.
  • Burn fat directly (as opposed to total calories) and can be done for a longer period.
  • Can be used as active recovery from more intensive training systems

Higher intensity aerobic activity (70-85% of MHR) will:

  • Burn more total calories and more total fat as a result.
  • Increase the metabolic rate (during and after training) to a greater degree than will lower intensity aerobics.
  • Offer fitness benefits such as improved endurance, strength and athletic performance.
  • Help with the prevention of osteoporosis.

Aerobic Training Methods & their Advantages

Running (Burns Around 600 Calories per Hour)

A higher intensity method compared to walking, running (not sprinting which is anaerobic) is an efficient although high impact way to lose body fat and improve cardiorespiratory fitness. The main benefit to running for weight loss purposes is that it is sufficiently high in intensity to burn a greater number of calories, whilst stimulating the metabolic rate for a longer period thereafter.

For fat burning purposes, the variation on running that could be considered is jogging, as this method – although higher intensity aerobic – does not cross the anaerobic threshold to burn carbohydrates as a primary fuel source. Running, as does walking, involves all of the lower body, only on a much larger scale.

Running can be used for the following purposes

  • To train aerobically, at a higher intensity, and burn more fat as a result.
  • To recruit muscle fibres in the legs, which could add definition and enhance muscle shape.
  • As a sport specific means to improving fitness and athletic performance.
  • As a means to increasing metabolic rate for up to 24 hours.
  • Can help to prevent osteoporosis due to its high impact nature.

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Cycling (Burns Around 600 Calories per Hour)

Cycling involves the same muscles as does running, but has the added advantage of being lower impact, therefore making it ideal for virtually anyone (with the exclusion of those with certain injuries). It can be done on a stationary bike (the preferred option for those wanting to specifically burn body fat, as there might be fewer distractions with this method), or on the road.

Cycling as an aerobic activity can be useful for the following reasons:

  • As a low impact, high intensity way to strip body fat.
  • As a sports specific means to improving fitness and athletic
    performance.
  • As a way to help carve detail into the quads

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Benefits of Elliptical Cross Trainers

There are so many elliptical cross trainer benefits to list that some would say it’s the perfect way to exercise. Elliptical exercise trainers meet the overall needs of any exercise programme. They combine a weight bearing exercise that limits the impact on the body while optimising the cardiovascular. The elliptical motion of the machine provides low impact because your feet never leave the footpads. It creates a smooth and continuous movement that eliminates the stress on your joints. This provides a totally impact free cardio workout routine.

The elliptical exercise trainers are programmed with different training settings to help monitor your cardio workout routine and allow you to set one, two or three of the following: resistance, speed and ramp. The workouts can be very intensive or relatively easy depending on the training programme you select.

Cross trainers provide a great workout for your lower body as well as toning and building leg muscles. It is ideal for losing weight, because it burns more calories than a treadmill or exercise bike. If you are overweight, it helps you burn calories while you seem to be leisurely gliding along. Grab the moving handles and work the upper body muscles for a total body workout routine.

Elliptical cross trainers are one of the best pieces of exercise equipment to hit the fitness industry in years.

They provide a relatively easy and enjoyable form of exercise that you will look forward to coming back to over and over again. You exercise at whatever level you are or whatever level you want to achieve.

Here are just some of the benefits you can expect to receive while regularly exercising on the elliptical cross trainer:

  • You’ll provide your lower body with a great workout that tones and builds muscle.
  • A great weight bearing exercise that’s totally impact free.
  • It uses all of the muscles of the lower leg. Therefore you will strengthen and build your lower leg.
  • When you move forward, you’ll work your quadriceps and gluteal
    muscles.
  • If you are losing weight, the elliptical crosstrainer burns more calories than the treadmill or the exercise bike.
  • Provides a great cardio workout.
  • Safe to use. When you stop, the machine stops.Ability to offer a weight bearing workout that puts minimal stress on the joints.
  • Your feet never leave the pedals, thereby eliminating any impact in your workout.
  • If you choose an elliptical trainer with dual action handle bars, you can expect to get a true cross training workout that uses your whole body.
  • This way you exercise your entire body.

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Rowing

Rowing on a machine provides and excellent total body workout, in addition to being a great, high intensity way to strip body fat. It could be considered the perfect exercise as it works all the main muscles of the body, is of higher intensity than walking and of lower impact than running, and burns more calories per hour than any other commonly used aerobic exercise (around 840 per hour).

Rowing as an aerobic activity can be useful for the following reasons:

  • Burns a higher number of calories than any of the other common
    aerobic methods.
  • A total body workout.
  • A low impact, high intensity way to keep fit and burn fat.
  • As a sport specific means to improving fitness and athletic performance.

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