Monotony of exercises is one of the problems of aerobic training. Unlike strength training, where progress is evident, and is seen in the increase in muscle mass and strength, the benefits of aerobic training are not so pronounced in appearance, and it consists in increasing endurance, and if you add the right diet and diet, then fat burning weight loss).
However, for many people, performing aerobic exercise is very boring and tedious.
One solution to this problem of aerobic training is to change their activity, perform a variety of endurance exercises, with a different rhythm of their performance. Such a method helps to relieve the athlete’s nervous system, to include new muscle groups in the work, thereby helping to avoid overtraining, psychological fatigue, and constant, monotonous aerobic training. It is possible to lose weight without dieting, read the next article!
How to choose the right aerobic exercise
You may have a problem with choosing aerobic exercises that will be truly effective. For example, by performing aerobic exercises while standing, you will burn more kcal, and, ultimately, burn fat, in contrast to sitting position. Thus, the treadmill will be a more effective tool for fat burning, in contrast to the exercise bike, where the active actions we produce sitting.
The more muscle groups participate in the exercise, the more “extra calories ” will burn. That is why, cross – country skiing, is one of the best aerobic exercises, both for burning fat, and for increasing endurance.
When choosing aerobic exercises, pay attention to the likelihood of injury. So, for example, if you have problems in the knee joint, a trauma to the meniscus, then you are absolutely counter-indicative of exercises that exert strong pressure on your knee joints, first of all various ascents to platforms, slides, running up stairs. If you have a problem with the back, spinal injuries, then the choice of exercises occurs on the same principle as with the knee: we exclude all aerobic exercises that load excessively the muscles of the back, for example, rowing in the simulator.
Very often, young and old people, neglect their health. Indeed, aerobic exercise helps burn fat, especially when combined with a low-calorie diet (correctly, not a diet, but a healthy way of eating ), but along with a beneficial effect on the body, monotonous jogging can harm, in particular your joints. Imagine a person in 160 kg, and no matter what, fat, or muscle (bodybuilder or fatty), the load on the knee joints will be equally strong, both in the first and second cases. Therefore, if you have a lot of weight, then you need to run in a moderatetempo, without excessive loads, and a fairly limited time (no more than 30-40 minutes).
Many professional sportsmen-runners, observe all precautionary rule: run on a soft surface, in comfortable footwear, with correct statement of a foot, however, they receive on statistic more all traumas of knee and hip joint, and this despite their own weight is quite small. You, in turn, compensate for their crazy load on the joints from rabid speeds, its great weight, which also has a strong destructive pressure on the hip and knee joint. Therefore, as already mentioned above, it is necessary to run, but with the mind, otherwise you will spoil your joints.
Types of aerobic exercise
Depending on the conditions and your capabilities, one or another aerobic exercise can be used with the use of special simulators / appliances or altogether with its own weight, which effectively burn fat, help to lose weight and increase aerobic endurance.
In the conditions of the gym / sports hall
- Bicycle Trainer
- Stepping on the platform
- Jumping rope
- Running in a circle
- Football / basketball / volleyball and other outdoor games
- Escaping from low squat to the top
- Running in place / with a high tibial / knee lift
- Resistant sitting – lying rest
- Jumping in the attacks
- Torso Lifts
- Walking on the stairs
- Push ups
- Jumping over a bench / bench
In street and water conditions
- Aqua aerobics
- Cross country / stadium / street run
- Running with acceleration
- Walking in a semi-squatter
- Bicycle riding
- Rolling / skating
Some exercises, you can do both in the street, the gym, and at home, showing a little imagination, freeing the room from objects that can prevent you from doing this or that exercise.
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On what pulse to train to lose weight?
The intensity of aerobic training, first of all, depends on your goals. Exercising often and for a long time, but at a moderate pace, more fat is burned. In practice, this means four workouts a week, 30 to 60 minutes at a heart rate of 60 to 70% of the maximum.
In order to determine the maximum heart rate, you only need to subtract 220 from your age, taking 60-70% of the result, you will determine the pulse with which you need to perform aerobic exercise.
What is better, an exercise bike or a treadmill?
If your aerobic exercise is limited in time, say, up to 30 minutes, then it is recommended to use exercises that involve large muscles in your work. Such training, provide more oxygen consumption or VO2 max, which is the main advantage of aerobic training. Alternatively, you can simply complicate your aerobic exercise.
Increasing the speed of movement, on the treadmill, will not only be a more effective method for increasing the tone of the thighs and buttocks, but will also cause more oxygen consumption, in contrast to riding a stationary bike.
Back in 2003, scientific research was carried out which was published in the journal “Medicine and Exercises in Sport”, in which they compared the oxygen consumption of muscles when carrying out the load on the VersaClimber ladder, in which the load goes not only on the legs, but also on the legs Hands, and a treadmill with a “rowing” simulator. As a result, it turned out that the simulator VersaClimber, consumes much more oxygen than all the others. You should not be surprised, because VersaClimber assumes the work of both the upper and lower muscles of the body at the same time.
How to replace the treadmill?
In another study, scientists looked for an alternative aerobic exercise that could fully replace the treadmill. And it turned out that skating on rollers, while keeping the pulse at 75% of your maximum, is comparable to walking on a treadmill, with the same intensity. That is, in both cases you will receive the same benefits from aerobic training.
Why is it harmful to run next to the road?
We practically did not have free space, especially in the city, where vehicles would not have traveled. Due to this, it is not possible to run in the open space, on the street. There are, of course, “heroes” who run alongside the road, with cars, thus “getting better”, this is extremely unreasonable.
Scientific research on this subject was conducted, and it became clear that such a “healthy” run is tantamount to smoking two packs of cigarettes, because of the frequent inhalation of car exhausts.
Anaerobic threshold and increased endurance
To increase stamina, and strengthen the cardiovascular system, the most effective method is to gradually increase the intensity of the load approaching your ” anaerobic threshold.” This is a point of intensity of the load, under which there are changes in energy supply of muscles, from aerobic metabolism to anaerobic. Signal for the body, – burning in working muscles, in combination with rapid breathing.
Burn, caused by lactic acid, which is formed, because of the excess ability of the body to deliver oxygen to the muscles. At this moment, the process of fat burning stops, and anaerobic glycolysis starts, that is, carbohydrates (glycogen) actively stored in the muscles begin to be consumed to supply energy to the body.
By bringing the body gradually to the “anaerobic threshold” you will experience an overloadsimilar to adding a working weight to the strength exercises. In such conditions, the body begins to use oxygen more efficiently, reducing the accumulation of lactic acid in the muscles, that is, the substance that gives the signal of muscle fatigue. The end result, increased endurance, and strengthening of the cardiovascular system.
In addition, you will also get a side effect that will be to improve your strengths, by increasing muscle buffering, which will more effectively cope with the solution of the utilization of lactic acid from the muscles that forms, with high-intensity training with weights. In other words, you will train better using a short rest between approaches.
There is another important point, the combination of aerobic training with force, will prevent you from gaining muscle mass and strength. In this regard, in order to minimize this negative effect on the muscles, we recommend that you use not too heavy aerobic training (run no more than one hour a day at a calm pace), and also make a rest day between aerobic training and power training.