Aerobic training, or endurance training, has a duration that can last even a few hours, as in the case of marathons. Many people choose this type of training to improve their fitness, lose weight, tone up their muscles, but also to ease stress and feel better in general.
Aerobic work is carried out at a level of intensity that allows the body to use oxygen (along with fats and carbohydrates) as a source of energy. Sugars begin to be burned immediately. Storage fats begin to be affected after 20 minutes of training, to support the effort. Typically, training is low-intensity and long lasting.
Aerobic training has several benefits:
- increases endurance;
- strengthens the cardiovascular system;
- it allows you to burn the fat deposits, promoting weight loss;
- lowers the levels of cholesterol and triglycerides;
- tones the muscles:
- has positive effects on mood.
Aerobic Training in the Gym: Better if Personalized
Aerobic activity can be practiced by everyone. The important thing is to perform it taking into account your physical capabilities and age. Each workout should be preceded by a warm-up phase of 5-10 minutes, such as a slow run. It should then end with a further 10 minutes of relaxation, in which exercises of decreasing intensity associated with certain breathing techniques are practiced. To obtain visible results, aerobic training should last at least 40 minutes and should be done regularly, at least three times a week. Gradually it can be possible to exceed even the hour. The intensity of the exercises, however, varies according to a number of factors, including the level of training and age.
The advice is always to ask your personal trainer for a personalized training card, so as to follow a program of exercises in which the intensity increases gradually.
What are the Aerobic Exercises to do in the Gym?
If you Want to Train Alone
Walking, running, swimming and cycling are all aerobic activities that can be practiced in the gym, with the help of machines such as the treadmill, the rower or the bike. Obviously, the use of machines must be alternated to involve different muscle groups. It must also last for the time necessary to produce effects. If you like to train autonomously, the personalized training program must be tailored to you, taking into account your strengths, weaknesses and the goals you want to achieve.
If you Want to Train in a Group
If, on the other hand, you want to train in a group, there are numerous courses to choose from.
- The step is a type of aerobic training, which is practiced by doing exercises with the help of a pedestal 10-20 centimeters high. During the lesson, you go up and down several times alternating the feet, almost as if you were doing the stairs. During a lesson, you perform simple choreographies, dancing to the rhythm of music. These movements make it possible to tone up legs and buttocks, stimulate cardiovascular activity and therefore burn many calories.
- The Zumba is a dance with aerobic movements performed in Latin rhythm, a perfect mix of fitness and dance.
- Among the traditional aerobics courses we remember those of Gag (legs-abdominals-glutei), which combine free body aerobic movements with exercises performed using small tools such as weights or elastics.
- Spinning, also called indoor cycling, is a sport activity that is practiced in the gym with the help of special bikes, which can be adjusted to different degrees of difficulty. Lessons are never monotonous and work is also done on muscle power.
Other courses that involve aerobic training include in the work-out exercises such as kicking, squatting, jumping, jumping up or plank.