Getting the Most from your Aerobic Exercise Routine

The goal of aerobic activity is to increase cardiovascular health and lose weight. Many believe that to be effective, aerobic exercise needs to be performed within your target heart rate zone for at least thirty minutes. However, recent studies have shown that weight loss is actually better accomplished through intervals of cardio interspersed with muscle-building calisthenics, and by cycling through the levels of intensity in short intervals. This releases fat from the cells faster, improves metabolism, and prepares the heart muscle for the varied intensity needed for everyday activities - much healthier than longer forms of endurance exercise. This is great for you, as it means you can get a better workout in less time! Here are some more tips for optimizing your cardio workouts for faster and healthier results:

Exercise work zones (Fox and Haskell formula between 20 and 70-year-old): red zone (VO2Max), anaerobic, aerobic, weight control and warming up. (Photo credit: Wikipedia)

1. Apply circuit training techniques to your aerobic routine. This can be done one of two ways. First, let’s say that the treadmill is your favorite cardio machine. Create a program that will challenge your muscles and heart at different levels of intensity. Start out with a light walk for the first five minutes to warm-up. A warm-up is important to avoid muscle cramping and muscle injury.

After the first five minute interval, try a brisk walk at a speed you can handle with proper form and breathing. Maintain this pace for no more than 2-3 minutes. Increase the speed even more until you are performing a slow jog, and then crank it up to a full-out run for 1-2 minutes. If you are new to jogging/running, you may wish to stay with the jog for now. Lower the speed back down to a fast walk for the next two-three minutes. Then repeat, 2-3 times. Then be sure to perform a five minute cool down.

Cool downs are just as important as the warm-ups. The cool down gives you a chance to catch your breath again and stretch your legs. There is no need to increase this workout time unless you wish to, but even then, be sure to vary your intensity every 2-3 minutes, and make sure to cool down at the end to allow your heart rate to return to normal. And remember to stretch when finished.

Aerobic In The City (Photo credit: MR MARK BEK)

2. You can also try the circuit training philosophy on different types of equipment in the same session. For example: Start out on the elliptical trainer. If your workout place has an elliptical with poles, you’ll benefit from the upper and lower body working at the same time. Use this machine for no more than 10 minutes, again varying intensity at least every 3 minutes. Then transition to the recumbent bike, and do the same thing. Finish up with a 5-minute cool down on the treadmill.

Working out at home is not a problem when it comes to maximizing aerobic benefits. If you use aerobic videos or DVD’s, choose one that conforms to your time constraints, but also provides a varied upper and lower body workout of different intensities. Workouts which include stretching in them are also great. All aerobic videos include a warm-up and a cool down phase.

By varying your workout intensity and methods, you'll lose weight faster, be healthier, stay motivated, and have more fun!

Video - Weight Loss Interval Workout

Here is a quick video showing some great exercises for a circuit training workout that will get you strong and toned, and burn off the pounds quick. Yuri is one of our favorite health and fitness experts, as he approaches things from a whole-body perspective, instead of just isolated components. Interval training with exercises of different intensities "tricks" your body into burning more fat faster, and in fact the fat-burning effects last hours longer than a steady-pace workout like running on a treadmill or riding a stationary bike. Check this out for some great ideas, and visit the website below if you want to learn more about this type of weight loss training.

Weight Loss Workout | Circuit Training
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Losing Weight with Bodyweight Interval Training

Here is a great article on how to get a great interval training workout, using just your own bodyweight. Interval training is one of the best ways to lose weight quickly, and keep it off, as it challenges your body in a natural way, without overworking certain muscles while neglecting others, and at a pace that raises your metabolism.

Bodyweight Interval Training
By Yuri Elkaim

Interval training is great way of obtaining the highest success out of your workouts. It's a method in which you go into short yet high-intensity exercise periods which in turn alternate with recovery periods where your body gets to rest before the intensity is repeated all the while aiding you in burning more calories, increasing your speed, strength, endurance and the list could go on as well.

When in comes to working out and doing exercises using intervals, it is important to keep in mind that interval training is not exclusively targeted towards cardio exercises. Using intervals while involving yourself a variety of workout methods is always beneficial to your body. It has greatly valuable benefits when incorporated into your workouts, allowing and enabling you to propel forward to that next level.

Doing intervals while working with weights which is basically like a circuit training workout is always valuable. It allows your muscles to work hard and recover all the while assisting with your strength building. When doing body weight workouts such as push-ups, squats, lunges, pull-ups, etc. using the interval protocol by doing 30 seconds going hard then 30 seconds letting the body rest can definitely help you with results. It evenly balances out the intensity needed to sweat it out as well as the recovery needed so that the body can do it again and again while only getting stronger.

Approaching it from a cardio standpoint, running stairs and jumping rope are also terrific ways of involving intervals into your workout. When running up the stairs your body is going strong then the run back down allows your body to rest and cool down. Jumping rope is fantastic too, you can jump at a high intensity for about 10 seconds then let your body recover for 30 and repeat this over and over. Running on high knees, outdoors or on treadmills, ellipticals or jumping jacks, and any cardio machine while incorporating interval workouts can only serve you as an advantage.

I would highly suggest incorporating this type of method into anyone's workout regime because it simply allows you to move forward reach greater heights and evolve physically and mentally due to the discipline involved when reaching those intense exercise periods.

Fitness and Fat Loss Expert, Yuri Elkaim, is the strength & conditioning coach for the men's soccer program at the University of Toronto and helps thousands of busy health conscious individuals burn fat and get fit by using athletic workouts. You can get a FREE fat burning interval training workout by visiting www.MyFitterU.com today!