Free Workout Plans - Aerobic Exercises - It's Not Just Running Anymore!

By Brian D McCann 
Lets face it, unless you are one of those special people who just love to spend hours running or biking, getting enough aerobic exercise will require a little creativity and commitment. I do enjoy running but unfortunately my knees will not take constant running so I had to come up with other solutions. I divide my aerobic workouts between running, swimming, elliptical, jumping rope, rowing machine and kettlebells. (try a LIGHT kettlebell for 30-45 minutes and you will feel great!)
There are many benefits to aerobic exercise. We all know it will help you lose weight and improve your conditioning but did you know it will also help you:

 1. Stay healthy - Aerobic exercises helps boost your immune system which will help ward off germs.

2. Help with Chronic Illnesses - Helps improve high blood pressure, heart disease and type 2 diabetes. Weight bearing aerobic exercises such as walking can also help with osteoporosis.

3. Keep arteries clear of plaque - Regular aerobic exercise helps raise HDL (good cholesterol) and lower LDL (bad cholesterol)

4. Makes your heart stronger - Aerobic conditioning will help your heart move your blood more efficiently. This means you don't need as many beats to do the same amount of work.

5. Improve your mood - Studies show that regular aerobic exercise can reduce tension and ease depression.

(I personally know the second to be true)

I personally try to do 30-45 minutes 3 days a week. Sometimes more sometimes less depending on what's going on. Personally I wouldn't recommend more than 1 hour 4 times a week unless you are training for a specific event. AND, I always recommend supplementing your cardio with some form of lifting.

Now that you know that it is good for you the question becomes, What do I do? If you are doing little or no aerobic conditioning my first tip is simple...Start Slow! Don't jump right into trying to run 5 miles. Start with quick walks and whenever you feel like you can start jogging. Even if it is just for a few minutes, jog for as far as you can and then walk to recover and keep doing it till you can jog the whole time. Remember aerobic conditioning occurs between 60% and 80% of your maximum heart rate so if your heart is beating TOO FAST then you actually have left aerobic conditioning and entered into anaerobic conditioning.

Now that you know you need to do it, the only thing left is to find something you love to do and do it. Try speed walking, jumping rope, aerobics, elliptical, swimming, stair climbers, bicycling, cross country skiing, skating or just go for a run.

Remember most aerobic activities involve repeated use of one joint or area of your body (runners = legs and knees). The best advice I can give you is switch it up often. Unless you are training for a marathon or something then you don't need to run 5 days a week. Mix it up with a swim or bike ride.

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Aerobic Exercise - Best Aerobic Exercise for Beginners

By C Martin White 

Safely Perform Aerobic Workouts
Aerobic exercising is a fabulous way to get your heart rate climbing. Aerobics can help to keep your heart healthy, as well as to build your endurance, promoting effective body weight loss. However, unsafe exercising can result in injuries. Make sure that your workout is a rewarding experience by following the safety tips included in this article.

 The first and most important safety tip concerns your dress while exercising. Since aerobic exercising involves moving around rapidly, having good shoes are very important. Excess wear and tear on shoes or loose laces can promote loss of traction and falls. Other clothing items which are especially heavy or very tight may result in excessive overheating. Clothing must allow the exerciser to release heat and to move freely during workouts. Loose clothing can also interfere with successful workouts.

Working out at home is another area of concern. The exercise area must be large enough to avoid injuries from bumping into any items, especially sharp items, walls and corners. Wet floors can ruin your day causing slipping and falling. Make sure to keep small children and pets at a safe distance from the exercise area.
All exercise equipment must have proper maintenance to avoid the dangers of malfunctions during operation.

Cleanliness is another important part of a safe home environment. Nasty viruses and bacteria are possible due to sweating and breathing in a dirty area. Disinfect equipment as often as is necessary.

Another safety tip is to exercise at your own rate. Of course, you must exercise at the greatest intensity to get the most benefit from the exercises. However, overworking yourself can lead to cramping or to pulling your muscles, or other overworking stress and strain injuries.

A trainer or your own doctor can explain the basics of safe exercising. Your workout should begin with a warming period and end with a cooling period. Using the proper exercises for your particular body, gender, and age are important. The workout should get you to feel great, without creating any injury to your body.

Keeping yourself safe is the best tip of all. When you have an injury, you are out of action, possibly for an extended period of time, and all training advantages are lost to you. Health and safety go hand in hand, so take all the possible safety precautions whether you choose to workout at home or at the gym.

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Fast Weight Loss - Best Simple Aerobic Exercises to Speed Up Your Weight Loss Process

By Stefan Vincent 

Fast Weight Loss can be attained with a good weight loss program complemented by an adequate amount of good exercise. While a good weight loss program typically has its own exercise program, there are some exercises sessions you can add in your daily training menu to speed up the process. Note that in special diet cases such as
a program that involves fasting, detoxification, drug consuming, or a fed diet it is not advised to adding another training session; stick to the exercise included in the program since it has been adjusted to your body condition during the program. But if you starting a diet with long term permanent weight loss aim, these two exercises methods will add a nice weight reduction

1. Weight Training; some program only suggest mild exercise such as yoga or walking which is good for obese or busy people. But if you have some extra time and willpower, adding a weight training session will reward you nicely. The extra muscle you gain through weight training will need extra calories to maintain, that means you will burn more calories even when you're doing nothing or resting. Weight training on regular basis, also proved to raise body metabolism, which is good for your weight management. Do not do this every day since your body will need time to repair the muscle after a weight training session; 3-4 times is recommended.
2. Aerobic Exercise of Your Choice; aerobic exercise is exercise that help you take air into the lungs such as jogging, cycling, or swimming. These activities will improve the distribution and consumption of oxygen throughout the body and improve heart rate, which in turn will help you remove excess fat and toxins. Aerobic activities include running, walking fast, swimming, biking, rollerblading, skiing, hiking, dancing, rowing, kayaking, and canoeing; choose one that you enjoy and you will find yourself eager to do it without being forced, enjoying your weight loss process. Note that if you find yourself gasping breath then you are pushing your body too hard; start with short duration and adjust it over time.

There are lots of alternatives for aerobic exercise; these are some of the most applicable during, before, or after your daily activities:

1. Morning Jogging or Walking; this is the easiest and most recommended exercise to start your day. Not only it burn calories on steady level if you keep raise the duration, it also enjoyable since you can still chat while walking, walk with your dog, or listening music through your MP3 player. You can also park your car farther from your office or supermarket and walk. So if walking or jogging isn't included in your weight loss program's exercise list, by all means, start ASAP.
2. Swimming; everybody on a diet loves to jog and maybe most of your weight loss program will suggest jogging in their daily-to-do-list, but if you have time to visit the swimming pool after or between your daily activities you will have greater advantage. Swimming is great because you can get the same benefits as jogging with much less stress on your joints. This activity will burn more calories and it is an exercise where you will use almost all part of your body while keep your heart healthy.
3. Climbing stairs; stair climbing will burn a significant amount of calories and you can do it between your activities; the only drawback is this activity will force your knee to work hard at first, but you will get used over time. So whenever you line up in front of elevator, take stairs instead.
4. Exercise DVD; it is advised to find the one with high level aerobic activities. The flowing movement and the music will help you to stay focused and avoid boredom.
5. Biking; if your workplace is not that far from home, try biking every morning to your workplace. You will burn calories on significant amount depending on how fast you go and the road contour while at the same time preserving our precious ozone. If you dislike the idea of biking outside due to weather or air pollution then buy a stationary bike so you can biking while watching TV at home.
6. Rope Skipping; rope skipping is simple, can be done anytime, less time consuming and energy consuming than more complicated aerobic movement. 30 minutes of rope skipping is equal to 90 minutes of physical activity in the standard aerobic exercise. Start with one minute jump and keep raising it over time.

Remember that these exercises are means to complement your main weight loss program, so it is important that you put priority on your program's to-do-list first, and do the extra exercise whenever you have time.

Choose your weight loss program from a selected list by Stefan Vincent and complement it with the best simple aerobic exercises to speed it up; check out Diets that work for a guide on how to choose your diet program wisely and efficiently.

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