AEROBIC ENDURANCE EXERCISES HOW TO

Walking is a great way to get in shape while applying minimal stress to your joints. Cooper recommends aiming for a cycling speed slightly above 15 miles per hour to receive the most aerobic benefits. In outdoor cycling you must overcome the resistance of the bike, along with propelling your body weight. If you suffer from joint problems, cycling can be a great activity due to a reduced pressure on your joints and muscles.

AEROBIC ENDURANCE EXERCISES HOW TO

Watch a video to learn the proper form and how to reap optimum benefits. If you want to relieve pressure on your joints from the pounding of running, try using an elliptical trainer. This can help prevent strain and tightness in your muscles. It is also beneficial for you to take long strides to work your muscles through a long range of motion. In turn, you can build more muscle and prolong your calorie expenditure after your workout. When aiming to build muscle mass, you can add more resistance or jog at an incline, along with increasing your speed. Whether you run at the gym or outside, you are in control of setting the intensity of your workout. Running and jogging are both great options for aerobic conditioning. Cooper would suggest that you are jogging. If you are running slower than a nine minute mile, Dr. Cooper’s book, Aerobics for Total Well Being, he points out that you can swim up to 10 miles per day and get in excess of 1,300 aerobic points per week without any great danger of pulling a muscle or harming a joint.įirst, it is important to establish the difference between running and jogging. Many swimmers often find that they experience less injuries and pressure on their bones and joints due to the buoyancy of the water. This exercise allows for a total conditioning effect since you utilize major muscle groups throughout the body as you swim. Swimming is an effective activity to increase your heart rate and burn calories, along with getting your body in an aerobic state. This activity typically takes place at high altitude and cold weather, so your body uses more energy and muscles throughout your workout. The more muscles you utilize, the more aerobic benefits you gain. In this activity, you must use your arms and legs to propel your body forward. Here are the top five exercises that provide the maximum aerobic benefits.ĭo you prefer to do your workouts in the snow? Cross-country skiing is the top aerobic activity because more muscles are involved with each movement. Cooper’s research to join the fitness revolution. Today millions of people have followed Dr. In other words, the exercise is being performed with the body in a steady state.

Cooper’s book, Aerobics Program For Total Well-Being, he defines it as an endurance activity which takes place over a relatively long time period and depends on establishing a balance between the intake and expenditure of oxygen. Cooper, MD, MPH, developed the Aerobics Point System and determined that aerobic exercise was best form of fitness to produce beneficial changes in the respiratory and circulatory systems, improving your total health. American College of Sports Medicine.In 1968, Kenneth H. Selecting and effectively using a rowing machine. The top 5 benefits of cycling.Īmerican College of Sports Medicine. UW Medicine Orthopaedics and Sports Medicine. Effects of low impact aerobic exercise in copd.

Sankar UG, Monisha R, Amalraj Vallaba Doss C, Palanivel RM. How much exercise should be promoted to raise total daily energy expenditure and improve health?: How much exercise should we promote?. An evolving approach to assessing cardiorespiratory fitness, muscle function and bone and joint health in the covid-19 era.

Aerobic endurance exercises