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Advanced Aerobics Program

May 06, 2012 | Comments: 0 | Views: 165

Devoting time for aerobics is a great way of staying fit. Exercises that come under aerobics include yoga, rowing, stair climbing, walking, jogging, dancing, skipping, running et cetera. Aerobics is a great way of staying fit and having fun, at the same time.

Have you ever asked yourself, which is the best aerobics program? If you haven't guessed it, the answer is walking/brisk walking. Walking is one exercise which is easy to do and has great health benefits. Walking is also considered as the best aerobic program for losing weight. Walking has a big advantage, anybody and everybody knows how to do it. It's seldom that somebody goes wrong with their walking technique.

With your walking routine, add other aerobic programs like cycling, swimming or jogging. Wear comfortable clothes and footwear. Consultant with a Trainer, he will help you choose the appropriate gear before you start your aerobics workout. Once you're done with choosing your gear, it's time to consult your physician and assess your fitness level. You are considered eligible for advanced aerobics if, you can walk 10 min without exertion. The doctor will give you a treadmill test to assess your basal heart rate and your lung capacity. After making sure you're fit to start an advanced aerobics, it is time now to create one.

Schedule your advanced aerobics for the morning.

  • Start with 16 min of brisk walking. Follow this with 10 min of jogging, and then take rest for a minute.
  • Start walking again for another 15 minutes. Follow it with 10 minutes of skipping.
  • After resting for a couple of minutes, it is time to start jogging. Jog for half an hour without taking a break.
  • Drink plenty of fluids during this one-hour session.

Place routines like cycling, swimming, or any other substitute activities for the evening and add a few minutes or laps each consecutive day and challenge your body's limits.

Have you ever felt that you have hit rock bottom, your body has stopped improving and the exercises are not beneficial anymore?This is called as the plateau. So, what should an individual do once they hit this plateau phase?

Reaching the plateau phase is an indication to revise your aerobics program. It is time to diversify, if your aerobics had cycling for your evening schedule, changes it to swimming. You should also shuffle your programs in the morning session. Don't let your body adapt to your work schedule, because it is this adaptation that brings about plateau phase.

If you ever get a chance to go through the health checkup files of any trained athletes, you'd be surprised to learn that their basal heart rate is 50 bpm and their lung capacity is twice that of a normal individual. During strenuous exercise their heart rate can climb up to 180+ beats/minute without showing any signs of palpitation. Your aerobics program should be aimed at achieving goals similar to these. Find a good aerobics partner who can help you and motivate you along the way. Consider your daily aerobics program as a means of having fun with friends. Train regularly and have fun along the way.

Want to get fit quick? Head on over to Men-N-Fitness and get a free 7 day training guide.

Source: EzineArticles
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