Aerobic Fitness : The Hidden Key To Weight Loss

Aerobic Fitness: The Hidden Key To Weight Loss

Aerobic fitness is a term used to describe any exercise routine or programme that increases the rate of oxygen consumption in the body. This increase in the oxygen use in the body in turn increases the metabolism and causes the body to burn energy, using up the fat stores.

Aerobic exercises are designed to be moderate in intensity and maintained over an extended time duration.

Aerobic And Anaerobic Exercise

Anaerobic exercise is just the opposite of aerobic exercise and involves short bursts of intense muscle work that doesn't burn large amounts of oxygen. Weight training for strength using heavy weight and few reps is a good example of anaerobic exercise.

In reality both types of exercise occur together, muscles first contracting in the routine are in an anaerobic state until they run out of immediate energy and need to start to burn oxygen to generate more energy for sustained contractions. If you exercise in very short, highly intensive burst you will move into anaerobic while longer, lower intensity exercises are perfect for aerobic exercise and sustained fat burning.

The two most important things to keep in mind for effective aerobic fitness programmes are the intensity level and the duration. You should aim to increase your heart rate no more than 60 to 80 percent of your maximum heart rate and sustain this rate for at least 15 to 20 minutes.

Using the big muscle groups such as the abdominal muscles, legs and arms in rhythmic, low intensity exercise is critical in aerobic exercise.

Good Aerobic Fitness Options

One of the greatest benefits to aerobic fitness is that expensive equipment is definitely not required. You can include a brisk walk , slow to moderate jogging , swimming or a fitness class. To monitor your aerobic level you should be able to continue the exercise while talking, if you are out of breath or panting you have moved out of aerobic and into anaerobic.

Aerobic Exercise In Weight Loss

Aerobic exercise and fitness programmes are usually used in conjunction with some structured weight lifting (have a look at weight training workout routine) or other types of anaerobic workout for weight loss. The aerobic part of the fitness plan will increase your metabolic rate both during the exercise and for sustained periods of time afterwards. You will feel more energized and relaxed after an aerobic workout, partially due to the endorphins and "feel good" chemicals released by the brain in this metabolic state.

Your lean muscle mass will increase and you will look slimmer, healthier and more toned. With extra energy and stamina you will also be able to exercise more, but just don't go above the 80 percent of maximum heart rate to stay within the aerobic zone.

Heart Benefits

Another important aspect of aerobic fitness, besides weight loss and body toning, is the benefit to the heart. The cardiovascular system is built up during aerobic exercise, allowing increased blood flow, heart muscle strength and overall circulation. With this increase in the cardiovascular system your body becomes more efficient, leading to greater weight loss and maintenance without having to dramatically increase exercise levels or modify food and dietary intake.
Frequency of Aerobic Exercise

As a weight loss program or to build cardiovascular health, it is recommended that aerobic exercise occur for at least 20 minutes per session, three to five sessions per week. For many people changing their aerobic routine to include walking, jogging, aerobic exercise classes, swimming and hiking is a great way to add a variety of activities to your fitness routine. In addition consider cross country skiing, snowshoeing or ice skating in winter months and roller skating, canoeing and cycling in the warm summer months.





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