Aerobically Speaking by Marlene Harden, National Fitness Competitor So you’ve been good about doing your cardio, and you’ve been at it for months. You really are seeing some great results. But now you’re bored. What to do? If you’re savvy about fitness, then you’ve already incorporated resistance training into your program. You know lean mass burns more calories at rest than fat. Still, nothing burns fat like aerobic exercise. Aerobics improve the efficiency of your heart, lungs and overall circulation. Aerobic means “requiring oxygen” and it comes from the Greek words for "air" and "life". Aerobic exercise develops the oxygen pathways of the body. This type of exercise increases aerobic respiration–the efficient, oxygen-fueled process of metabolism. Aerobics also strengthens the heart. A strong heart provides necessary oxygen with fewer beats per minute than a weaker one. A greater uptake of oxygen travels through more and expanded capillary networks to keep energy fueling at high rates for longer periods of time. There are several forms of aerobics and these can be tailored to your individual needs. I’m going to outline several basic ones. If you’re already exercising, check out your choice. See if you’re toning up any particular muscle group and whether or not you’re on track to get the most aerobic benefits from your chosen activity. Whichever activity you choose, depending on the fitness level, begin training 3 times a week and gradually increase it to 5 or 6 times a week. Walking Brisk walking will get the pulse rate up fairly easily unless you’re a highly conditioned athlete or very young. Beginner’s should walk for fifteen minutes at about 3 mph. Over a period of four to six weeks, you can progress to 5 mph for up to one hour. Essential equipment should include a good, comfortable pair of walking shoes that provide adequate support and ample room for the toes. If you don’t want the normal hazards of dogs or cars, then a treadmill might be the best choice for you. Just watch out as you step on and off the machine. When you walk, be sure to follow proper form. Walk with your head over your body and your feet pointing straight ahead. Keep poised for your next step with your weight always slightly forward over your leading foot. It’s a sustained, quick pace with vigorous strides and arm actions that provide the necessary exertion. The result is low- to medium-intensity exercise that can be kept up for a long period of time. You can increase the intensity without increasing speed by using wrist or belt weights, or even a filled backpack. Never use ankle weights. Walking is an underrated exercise. It actually involves more muscular activity than running. As an added bonus, remember that walking tones legs and buttocks without putting excess stress on the ankles, shins, or knees. Running Running can vary from a slow jog to an all-out sprint. It can be performed outdoors or inside on a treadmill while watching your favorite music videos. Running is an exercise for the conditioned athlete, and a step up from brisk walking. Providing overall conditioning and toning, the benefits of running are obvious. The usual cautions apply though, such as the need for gradual progress. Running can also bring on stress-related injuries due to repetitive motions. To reduce the likelihood of injury, vary your route, take time off between your runs, or just enjoy another aerobic activity. It makes good sense to invest in a good pair of running shoes. The risk of serious foot or ankle injuries is not worth cutting costs. If you’re running specifically to lose fat or strengthen your heart, be sure to monitor your pulse rate well. Sprinting While sprinting can be considered a form of running, I thought it might useful to highlight this activity. When you combine sprinting with running, you get interval training. There are many ways to interval train. You can alternate between sprinting very fast and then walking. You can sprint very fast and then slow down to a jog. By changing the four components of interval training (intensity of the sprint, duration of the sprint, intensity of the rest, and duration of the rest), you can custom-tailor a program that’s sport-specific. Interval training is a great way to increase your conditioning level. Stairclimbing This exercise is great when you’re traveling and stuck in a hotel with no cardio equipment. Aim for climbing three flights of stairs, as it can provide a sustained, upward climb. Begin by taking one to two steps at a time, and gradually build your speed until you hit your target heart rate. When you reach the top, climb back down quickly. Continue this cycle for at least 20 minutes. You’ll notice that your buttocks and legs get the most workout here. If you have access to a machine, then be aware that that excessive use can cause wrist injury. Follow the instructions closely and do not support your body with your arms. Take a break or slow down if you feel your legs need a rest. As with any other aerobic exercise done for the first time, start out doing 20 minutes and increase it to 25 within a week or two depending on your level of fitness and desire to increase the time. Remember the longer you can climb while still being able to conduct a regular conversation, the more fat you’ll burn. If you’re out of breath while exercising, then you’re going too fast; the exercise then becomes anaerobic (without oxygen). Just pace yourself and in time you’ll be able to go longer and with more intensity. Jump Rope This is another fun and convenient home and traveling exercise. Jumping rope can bring more aerobic benefit per minute than jogging. Build up to a moderate pace, jumping low with your arms bent comfortably at your side and twirling at your wrists. Avoid stressing your feet, ankles, shins, and knees by wearing cross-training shoes and by jumping on a surface that will “give” a little, like an aerobic spring floor or wooden platform. Cycling Sustained cycling is a great workout for the legs and buttocks. Finding a long stretch of road without any interruptions from traffic can be a problem. Stationary bikes bring less danger and improve your chances for a sustained workout. Proper adjustments are still essential. Boredom can be a disadvantage as well. With the popularity of spinning classes, a person can enjoy cycling without the major dangers. If you still are determined to ride outside, pedaling in a high gear is recommended. Benefits come from rides of 30-45 minutes. Beginners should work up their speed gradually from 6-7 mph. Remember, cycling at 11 mph burns about 4 times as many calories per minute as pedaling at 5.5 mph. Don’t be tempted to downshift to put pressure on your thighs. Aerobic conditioning is not achieved through high-intensity exercise. Just keep pedaling freely and easily. Get expert advice on saddle and handlebar adjustment to ensure ideal body position. Wearing safety gear is a must. Swimming Swimming can be a low-stress introduction to aerobic exercise. It’s a useful choice for anyone who is overweight and is interested in stress-free exercise. Swimming is great for shaping up your arms, chest and stomach. As with all aerobic conditioning, sustained exercise is needed, so use those length lanes and maintain a moderate stroke for at least 30 minutes. Hiking Hiking lets you avoid the distractions and perils of urban exercise, but it brings a few of it’s own. Be alert to changes in trail surface and obstacles. Carry a map and survival gear if you’re out in remote country. Be prepared for weather. Make sure you apply at least SPF15 or more depending on your skin and wear sun protection such as a hat with a brim. For long, even terrain, trail shoes are a wise investment. Reserve a good pair of hiking boots for rocky, hilly trails. If you’re on a smooth trail or dirt road, you can have fun altering your pace from fast walking to jogging and back to walking as trail gradation changes. Cross-Country Skiing This is possibly the number one aerobic exercise around. However, it may not be suitable for the beginner or anyone faint-hearted or in ill health. Cross-country skiing is usually performed under extreme conditions. The risks of snow and remote locations should be taken seriously. Catch the bug, though, and you’ll find this most challenging exercise to be enjoyable and a great way to tone up the arms, buttocks, calves and thighs. Of course, there is always the tamer, indoor machine version that will provide similar results, minus the scenery. One major advantage of cross country skiing over activities such as running and walking is the reduced stress on the feet and ankles. As the skier moves over the snow, the action is a gliding one–your legs don’t take a pounding. However, don’t let the ease of movement coax you out of warm-ups and cool-downs. These are still essential. Midnight Aerobics By “midnight aerobics” I’m referring to sex. Why not? Sex can be excellent aerobic exercise. If you and your partner can “sustain” this kind of workout beyond a few minutes, you can burn over 300 calories. Just imagine what three sessions can do for you (if you have it in you). Once again, don’t neglect warm-ups and cool-downs, especially as these can be fun. Select your exercise partner wisely and be sure to use all safety apparatus. Well, there you have it. Whatever activity you choose, just be consistent and enjoy it. Be patient and don’t give up. If you’re exercising in conjunction with a balanced diet of carbohydrates, protein and fats, you’ll succeed in all your goals!