Aerobic Exercise: Make it a part of your training program for optimal athletic performance improvement

The term aerobic means "with oxygen". While performing aerobic exercise your heart, lungs and blood vessels respond to physical activity by increasing the oxygen available to muscles. These exercises should use large muscle groups, and activities should be continued for a period of time.
-Strengthens the heart, so it can pump more oxygenated blood to the tissues with each beat.
-Improvement of the condition. As your aerobic endurance, intensity and duration. And recovery time decreases.
-Reduces the risk of some cancers.
-Increases your resistance to fatigue.
-Improvement in mood and reduces depression and anxiety.
-Improving the quality of your sleep.
-Increase of good (HDL).
Helps control and reduce body fat.
The heart rate and target zones for aerobic exercise
For general guidelines used to determine your maximum heart rate and target heart rate, see table below.
Age .... Max.heart rate (beats / minute) ... target zone (beats / minute)
20-24________________200______________120-150
25-29________________195______________117-146
30-34________________190______________114-142
35-39________________185______________111-139
40-44________________180______________108-135
45-49________________174______________105-131
50-54________________170______________102-127
55-59________________165______________ 99-123
60-64________________160_______________96-120
65-69________________155_______________93-116
70 and older___________150_______________90-113
Aerobics May own or be part of a training program in which the strength of physical exercises, flexibility exercises, and weight training. There are many exercises you can do without the gym and weight. You can use your own weight as resistance and get a workout in the process. Aerobics and body weight exercises that can complete a program of weight training.
Here are some tips to go to the body weight exercises and resistance exercises weighted. Before proceeding to the use of your strength in weight training should be sure you are aware of this advice.
1. Before high-intensity training, a low intensity warm up for 5 minutes, you sweat. Before lifting weights make a warm-up series 1-3 to lift
2. Do not throw your body around. Do not let impulse control traffic. You should be able to break to a place in the movement and control of evidence.
3. Concentrate on what you do yet. Do not talk during a set. The loss of focus led to a lack of form, which can cause injury.
4. Learn and practice good form for a few weeks before adding resistance. Increase in weight and intensity in small steps. Never directly into the intensive training on an exercise that you do not know.
5. Do not hold your breath. Especially during training very difficult. If you use weight and succeeded, you can seriously hurt. During breathing more difficult phase of work. Breathe through your nose and mouth.
6. Never exercise if you are a pain. The pain is not the same as muscle discomfort. The motto "no pain - no gain" has done much harm to athletes. Usually poor form is responsible for the pain. Learning, and the problem.