Get Back On Track - Aerobic Exercises

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Aerobic Exercises

Aerobic exercise is a type of physical exercise that trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. Aerobic means “with oxygen” and refers to the use of oxygen in the metabolic activities of the body. Aerobic exercises burn fat faster than any other type of exercise. Aerobics improve all elements of general fitness like flexibility, muscular strength, blood circulation, respiration and cardio-vascular fitness. Aerobic exercise is also known by the term “Cardio”.

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Revving up your metabolism

In this Phase You are going to start revving up your metabolism and getting in shape -- slowly but surely with the help of aerobic exercise. You’re also going to limit the amount of alcohol that you consume if that is one of your beverage of choice. These, as well as continuing to build on what you learned in Phase One, will be your primary goals here in Phase Two.

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You should be able to complete Phase two in between three weeks and three months. Just remember that your progress must be at your own pace. You might even be content with the result that you achieved here and decide that Phase two is as far as you’d like to progress.. That’s fine. If you do, however, I would strongly recommend that you at least read the material about emotional eating in Phase Three.
In Phase one, you were drinking six glasses of water each day. Now, you will add another glass, so you’re now drinking seven glasses of water each day. And you will increase your functional exercises to four times a week instead of three instead. of three. Here in Phase Two, you will be exercising aerobically a minimum of fifty minutes each week. Then assuming that you want further results, you will progress to a goal of seventy-five minutes each week as you prepare for Phase Three. Finally, you are going to limit or eliminate your consumption of alcohol.



Adding Aerobic Exercise to your life

Aerobic exercise will soon become the foundation of your fitness routine. It is the primary way that you’ll improve your cardiovascular (or aerobic) fitness, which in turn will increase your metabolism. Remember the cardiovascular fitness refers to the ability of the heart, lungs, and arteries to deliver oxygen (which is carried in the blood) to working muscles and your muscle ability to use that oxygen to perform work over a particular period of time. By increasing your level of cardiovascular fitness you are increasing the rate that your body can burn calories, I can’t stress enough how important this is.

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You’ll also reap the benefits of a stronger heart, more powerful lung, and more toned muscles.
Cardio exercises or Aerobic exercises, should not be confused with strength training exercises. Aerobic exercise has a dulling effect on your appetite as opposed to strength training exercises, which will significantly increase your appetite. Strength training exercises is essential for your long-term health and weight management, so you will be adding those exercises in Phase Four., at which time you’re eating choices will be better under control firmly and your exercise habits firmly in place.

Please keep reading

Aerobic exercises require you to use a lot of oxygen. When you train your body using a highly aerobic exercise, such as power walking or aerobic dancing, you are essentially raising the body’s need to provide and utilize more oxygen. While you’re exercising, your body’s elevated need for oxygen triggers a higher breathing rate and an increased heart rate. Consistently sending this same message through regular aerobic exercise --- that you need additional oxygen --- strengthens your heart and lungs (your cardiovascular system) But perhaps the most important information that this message sends is that you require a greater ability to utilize oxygen.

This eventually leads your body to produce and store more of the aerobic enzymes that are found mostly within your muscles. More aerobic enzymes will help you burn more fat, so obviously you want a lot of them. And while the elevation in your heart rate and your breathing rate is immediate when you begin to exercise, the increase in the number of aerobic enzymes occurs over a period of weeks and months. This is why it takes time before you’re capable of increasing the amount of work you can perform during exercise. This is the essence of training.

This process of training works in reverse. When you are inactive, especially in a period of years, your muscles lose the ability to use oxygen, and therefore, lose the ability to burn calories. This is one of the reasons that your metabolism decreases over time, especially when you’re inactive, and why so many people regain their lost weight?

In general, the more aerobic exercise, the greater effect will have on your aerobic enzymes, cardiovascular fitness and metabolism, and ultimately your percentage of body fat.




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I've always like aerobic exercise especially running sprints because it's so primal and we've been doing it since the dawn of mankind. I'm in the process of doing sprints (interval training) 3x a week to burn off the excess fat I have on my body. Plus, I get to train and become fitter just in case we get taken over by zombies and at least I can run faster and perhaps have a higher chance of surviving than most of the potato couches out there who don't run and eat donuts all day.

I can feel I have to be prepared for more exercises in Phase Two.
I wish it will not be so exhausting. Continue following the program though.


No worries, you can able to do it even until Phase Four.
Remember: No pain, no gain!

It looks like it's some sort of Yogic exercise. But I want to ask you one thing. Do aerobics have the same effect as meditation on our psychological part of the body. Yes, brain! By the way, I love your post @lisaocampo. Now I am following you, just keep up the good work! ☻ And don't forget to answer my question ♥


Yes. Studies have shown that Aerobic exercises especially High-Intensity Training can lower cortisol throughout the day. Making you more resistant to anxiety and stress boosting your mood.
Thanks for following me @samkhan


Well then, I will surely give it a try because I am suffering in my life right now. I need to be resilient. Thanks for your valuable answer @lisaocampo I appreciate this.

Aerobic is a cardio workout. Cardio must meet 3 main elements, namely sustainability, rhythm, and aerobic. For maximum cardio, you must challenge your own body by changing the intensity of your aerobic work. Joining the same aerobic class continuously will not benefit you, because your body gets used to it. Staying in your comfort zone means you're wasting your time. In aerobics, no matter how easy the instructor brings his class, you have to get out of that comfort zone, if you want to get results. If you get the desired result (reach the level of maintenance), then you do not have to bother thinking about the intensity. Most people I see, have not reached the level of maintenance, therefore hard work is a must.

Aerobic intensity can be measured in 3 ways, namely the heartbeat, test talk, and ask yourself. Heartbeat is the most accurate way - place your two middle fingers in your wrist artery, or in your neck near the jawbone, where you can count your blood vessels per minute. Test talk means, ideally you can chat without having to breath-breath while undergoing aerobics. Ask yourself, how hard is that aerobic you feel at that moment?

Whether or not you may have fallen off the activity wagon for two weeks or two years, getting again on is perpetually the healthiest choice. That you would be able to attain your endeavor targets if you persist. Reliable triathlete Brendan Brazier, advises remembering the basics of a effective training program: Breathe, heat up, stretch and hydrate. Despite the fact that simple, when applied competently, these fundamentals allow you to get a extra amazing exercise. Take aware steps to ease again into a daily exercise pursuits

exercise to life