The subject of the following text is aerobic training. This training is one of the most popular forms of physical exercise that helps us burn fat. Below you will find everything you need to know about aerobics. It supports weight loss best when strength training is done before.
What is aerobic training?
In the simplest terms, aerobic training is defined as training, aimed at burning body fat with the participation of oxygen changes taking place in the body. This means that the energy needed for the physical exercise is obtained in the process of oxygen combustion. In the course of physical activity, blood keeps up with the current supply of oxygen to the muscles, while the body itself extracts energy from burning of fats and proteins.
What is the role of aerobic training?
Aerobic training is primarily one of the ways to reduce the size of fat tissue.
Nevertheless, such training has additional advantages. With the help of aerobic training, the cardiovascular system will improve, the heart will be strengthen, the condition will improve, and all this will positively affect your health.
Appropriately selected intensity of exercises.
Determining the appropriate intensity of training can cause considerable problems, especially for beginners. In order for aerobic training to be effective, it should be practiced in the range of 60% to 80% of HRmax (maximum heart rate).
Beginners should stick to the lower end of the compartment and raise it upwards over time. The higher the upper limit (80%) the more fat tissue burns and our body builds its efficiency.
The most well-known formula with which you can calculate your HRmax is:
HRmax = 220 - age given in years
Nevertheless, this formula was considered unreliable. It is much more advantageous to use the pattern constructed by Sally Edwards.
For men:
HRmax = 210 - 0.5 x age - 1% of body weight (given in pounds) + 4. The results obtained should be multiplied by the appropriate coefficient (from 0.60 to 0.80) to obtain the heart rate from the compartment we are interested in
For women:
HRmax = 210 - 0.5 x age - 1% of body weight (given in pounds) + 0. The results obtained should be multiplied by the appropriate coefficient (from 0.60 to 0.80) to obtain the heart rate from the compartment we are interested in.
Exemplary training forms
Below are the most frequently used and at the same time the best forms of aerobic training. Some of them can be successfully done at home. All you need to do is get the right equipment, such as a skipping rope, stationary bike or stepper. Taking up a diet that has a calorie deficit during the day will also be essential for losing weight.
Examples:
- skipping on a skipping rope
- fast jog (not running!) on the treadmill
- fast riding on a stationary bike
- fast riding on a traditional bicycle
- swimming
- jogging in the field
- ergometer
- stepper
