Types of Aerobic Training - Different Cardio Exercises and Workouts

Anything that maintains the target heart rate 60% - 90% of the Maximum Heart Rate is considered aerobic. If the heart rate is lower, then aerobic levels have not been reached. If the heart rate is higher, then an anaerobic level has been reached. During anaerobic exercise (sprinting) protein is being consumed and energy is being produced without the benefit of oxygen.

High intensity, high impact aerobics is not necessary to burn fat. For example, running for 1-mile burns only 20% more fat than brisk walking for 1 mile. It's important to focus on the exercise and maintain the target heart rate. Watching TV, reading books or other similar activity tends to distract the participant from monitoring the target heart rate. Use music with sufficient beats per minute to intensify the exercise session (120 - 140 bpm).

It is important to provide a period for cool-down. Abruptly stopping aerobic activity can cause blood pooling in your lower extremities or making you feel lightheaded.

Stationary Bicycle:

• Restrict side flex movement.
  
• Assume upper body slightly forward with head upright.
  
• Adjust seat for near full leg extension.

Stair Master:

• Use the handrails for balance only, not for support.
  
• Keep back and head straight up in vertical alignment.
  
• Using 8 to 10 inch step strokes uses 15% more energy.

Running:

• Use a good running shoe.
  
• Land on the heel and rotate to the toe, except when sprinting stay on toes.
  
• Use orthotic inserts if necessary.
  
• Restrict vertical movement, don't slam down, and glide.

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