Aerobic exercises are a great way to lose weight and improve your overall fitness level because they strengthen your heart and lungs and burn calories. However, to get their full benefits, you have to do them at the intensity that is right for you, and many people don’t know how to find the level of intensity they need. If you want to maximize the benefits of your aerobics workout, follow these three rules by David Reagan, Atlanta certified personal trainer:
Find Your Sweet Spot
If you exercise with too much intensity, you could easily injure yourself badly enough to set your progress back. If you exercise with too little intensity, you will never grow any fitter or lose any weight. When you start doing aerobics, you need to shop around a bit. Try out a bunch of different exercises. You should look for the activities that are hard for you to do, but not completely impossible. You’ll know you’ve found your sweet spot if your aerobics workout leaves you feeling tired but invigorated, sore but clear-headed and feeling good. If your aerobics workout just wipes you out or leaves you more than sore, then it’s too intense. If it leaves you feeling like you could do more, it’s not intense enough. Remember that you will find your workouts easier as your fitness level increases, so you will periodically need to increase your aerobics workout’s intensity to stay at your intensity sweet spot.
The point of aerobics is to get you breathing hard and get your heart pumping hard. However, it’s just a short hop from there to pushing yourself too far and over-straining your muscles and possibly injuring yourself. Remember that your energy levels fluctuate from day to day. An average level of intensity on one day can be too much on another. Therefore, even if you are doing the same workout that you always do, pay attention to your body, and look for the following warning signs:
• It’s normal for your muscles to be sore, but your joints should never be sore. If they are, you’re pushing yourself too far. Back off on the intensity for now.
• Never exercise at a level of intensity where you cannot control your breathing or keep a good form. Take breaks whenever your form or breathing gets away from you.
• If you feel sick to your stomach, you’ve gone too far. Stop immediately.
Start Low and Build Up
Always err on the side of caution when starting any new aerobic exercise. Start at a relatively low intensity and then build the intensity level up over time, so you can see how your body is handling it. Never just jump into the deep end. Building the intensity slowly will help you prevent injury. It can also help you stay motivated and not get too frustrated. If you slowly and carefully build up your aerobics intensity, you’ll find success more quickly.
The key to finding the right aerobic workout intensity level is paying attention to how your body responds to your aerobics workout. If you pay attention to safety concerns and adjust your intensity level as needed, your aerobics workouts will pay off for you in ways you never dreamed of.
About David Reagan
David Reagan is a NASM Certified personal trainer from Atlanta, GA, specializing in weight loss, personalized workout plans, bodybuilding, and nutrition. He caters to high-end clients and executives in Atlanta, helping them achieve their fitness goals by accommodating their busy schedules. The client’s needs come first, and David’s fitness plan will set you up on the path to success.