Aerobic Exercise Program

Aerobic Exercise

Aerobic exercise is any activity that uses large muscle groups; can be maintained continuously for a long period of time and is rhythmic in nature. Frequency, duration and intensity are important components of aerobic activity. When we're working a muscle or group of muscles to burn fat, we have no control over what part of the body we burn fat from. Increasing your aerobic activity to 30 minutes or longer burns a larger percentage of calories from fat. Muscles will continue to burn fat after both aerobic and anaerobic (muscle training) exercise. Exercise can be grouped into three broad levels of intensity, mild, moderate, and high. A moderate intensity workout burns the most fat. At high intensity levels, fat burning declines. Aerobic exercise is not easy at first. It takes about a month or two before it gets easier. But the benefits are apparent soon. Weight loss, reduced stress, and sounder sleep is seen within a week’s time.

Muscle training or strength training is an integral part of any aerobic exercise program. After muscle training, our bodies continue to burn fat for many hours. This is because of the increase in our RMR (Resting metabolic rate). The combination of aerobic exercise, muscle training, proper diet and stretching is an ideal fitness program.

Step-bench training is a popular form of aerobic exercise. An estimated 10 million people have tried step training.

Before beginning a step-training class, be sure your step, that is the platform, is secure and at the proper height for your fitness level. Regardless of fitness level, the platform height should not require bending your knees more than 90 degrees. Proper body alignment during step training helps prevent injuries.

Initially, focus on learning the foot patterns and omit arm movements. Add arm movements later. To avoid injuries caused by too much stepping, alternate step-training classes with a variety of aerobic workouts like bicycling, walking, or other recreational activities.

Step-training workouts may seem difficult at first, but become habit-forming as you get used to it. Maintain proper body alignment and use correct stepping technique to prevent injuries.

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