What is aerobic training and why should every athlete adopt it?

fitness trainer

“Any workout should be comfortable, safe and effective. Aerobic exercise can increase endurance and improve heart function. Let’s break down how it works.”

What are the different heart rate zones?

There are five heart rate zones in total. They differ in what the result of the exercise will be, what processes will occur in the body and what load the heart will receive. Each training in its own zone has its own advantages. Zones are usually divided by color.

Recreational heart rate zone. It ranges from 50% to 60% of your maximum HR. It is usually highlighted in white. This is where hiking, slow cycling on flat terrain takes place. Also, this zone can be called the “walking” zone.

Pulse Fitness Zone. Its range is 60% to 70% of your maximum HR. It is usually highlighted in blue or blue color. Workouts are ideal for fat burning and increasing overall endurance levels. This zone is not as effective for training the heart and respiratory system. Appropriate for brisk walking, slow running, moderate workout on the elliptical or exercise bike.

Aerobic heart rate zone. Its range is from 70% to 80% of maximum HR. It is usually highlighted in green. Training in this zone is more intense than in previous zones. Blood rushes harder and breathing becomes heavier. You stimulate the development of a network of small capillaries in your muscles, which allows for more efficient oxygen delivery and absorption. Your endurance increases markedly. In this zone, the number and size of blood vessels increase, lung volume increases, the functional state of the respiratory system improves, and the size and strength of the heart increases. Training in aerobic mode increases the efficiency of blood circulation in the heart and muscles. Running, group fitness training, cycling, rowing, soccer, basketball, swimming and other exercises at a given heart rate are suitable for this zone.

Anaerobic heart rate zone. Ranges from 80% to 90% of maximum HR. It is usually highlighted in yellow. In this zone, exercise at high intensity. You develop strength, speed and gain muscle mass. This heart rate zone corresponds to sprinting, working with barbells and dumbbells.

Maximum heart rate zone. The range from 90% to 100% of your maximum HR. It is usually highlighted in red. The body is functioning at its maximum capacity, using up all available reserves. The respiratory and cardiovascular systems are working at maximum efficiency. This zone is intended for professional athletes. It can be harmful and dangerous for people who want to lose weight or improve their health.

What is aerobic exercise?

Aerobic exercise is a relatively low-intensity physical activity that uses oxygen as the main source of energy for muscle work. The exercises in this type of training are designed to improve cardiovascular function and increase endurance.

Aerobic exercises include walking, running, swimming, cycling, dancing, skating, stair climbing, rowing, skateboarding, basketball, tennis and other activities that utilize oxygen intensively.

Benefits of aerobic exercise

The effect of training is manifested when performed regularly with sufficient intensity. It is recommended to exercise for at least 20 minutes three times a week.

• The muscles that are involved in the process of breathing are strengthened.
• The heart muscle is strengthened. Its efficiency as a pump increases and the heart rate becomes lower at rest.
• Muscles throughout the body are strengthened.
• The number of mitochondria increases and their shape changes, making you more robust.
• The number and size of blood vessels increases.
• Blood circulation improves and blood pressure decreases.
• Immunity is strengthened. The number of red blood cells involved in delivering oxygen to the tissues increases.
• Strengthens the nervous system. Improves psychological well-being and response to stress.
• Anxiety and depression are reduced. It helps in the prevention of diabetes.

Types of aerobic exercise

• Running on a track and outdoors.
• Bicycling.
• Swimming.
• Training on an elliptical machine.
• Group workouts: zumba, tabata, aerobics, aqua aerobics.
• Dancing.
• Skating.
• Rollerblading.
• Skiing.

For an example of an aerobic workout that can be done in the gym, check out our video.

Difference between aerobic and anaerobic exercise

The body needs energy to maintain various physical and chemical processes. For example, maintaining body temperature, cell and tissue renewal, protein synthesis, transmitting nerve impulses, and performing physical activity. In order for all the systems in the body to function properly, the body has several ways to obtain energy.

Aerobic exercise differs from anaerobic (strength) exercise in the source of energy that the body uses. There is no such thing as purely aerobic or anaerobic exercise, so it is more accurate to say which method of energy production is predominant.

Aerobic exercise takes place at a relatively low to moderate intensity. Because of this, the body only needs oxygen to supply the energy needs of the muscles.

The opposite of aerobic exercise is anaerobic exercise. In anaerobic exercise, oxygen is not involved in energy production. It comes from reserves that are stored in the muscles. Anaerobic exercises are performed at high intensity in a short period of time. For example, sprinting for 100 meters, squatting with a barbell, bench press, pushing or jerking a barbell.

Aerobic training does not produce large muscle mass or significant gains in physical strength as anaerobic training does. Both types of training have their advantages, so it is recommended to combine them. It is necessary to take into account the goals, objectives, preferences and peculiarities of the profession. For example, professional athletes, military personnel, firefighters, rescue workers, police officers.

• Aerobic exercises are designed to improve the cardiovascular and respiratory systems, increase endurance and burn fat.
• Anaerobic exercises are designed to increase muscle mass, develop strength and speed abilities.

How to properly perform aerobic exercise?

If you do aerobic exercise regularly, you can lose weight, tone your muscles, reduce fat, stimulate metabolic processes in the body, increase endurance, improve heart function.

There are many positive aspects, but sometimes you can hurt yourself because of excessive loads. It is recommended to adequately assess your physical condition. Be careful in choosing the duration of the session, the complexity of the exercises and the intensity of the training.

Formula for calculating your maximum heart rate: 220 – age = your maximum heart rate. For example, 220 – age 20 = 200 HR. This is the maximum heart rate for a person at that age and should not be exceeded in a workout.

Keep your HR at 70-80% of your maximum to train your aerobic adaptation mechanisms. This way you will control the workout and protect your heart from extreme exertion. The exercise will be very intense, so watch your heart rate rise or fall. To do this, use a special chest cardio sensor or fitness bracelet. If during exercise you feel a strong shortness of breath, which prevents you from speaking in sentences, reduce the intensity.

Contraindications and recommendations for aerobic training

Heart disease. People with heart disease should exercise aerobic exercise with caution and use a chest cardio sensor or fitness bracelet. It is recommended that you visit your primary care physician or cardiologist before exercising.

Joint Diseases. People with various joint problems and diseases, such as arthritis or osteoarthritis, are not advised to abuse high-impact aerobic exercise. For example, running or jumping rope. They can worsen the condition of your joints and cause painful sensations. Give preference to swimming, rowing, cycling.

Pregnancy. During pregnancy, you should check with your doctor before starting a new exercise program. Many aerobic exercises are beneficial and safe, while others may pose risks to fetal development.

Acute illness or injury. In these cases, you should postpone aerobic exercise until you are fully recovered. Physical activity can negatively affect your health and slow down the rehabilitation process.

We recommend consulting with your doctor and exercise specialist before beginning exercise. This is especially important for people with any medical problems or limitations. Specialists can help you develop a safe and effective exercise program, taking into account your individual characteristics, needs and limitations.

Cardio and aerobic exercise – what’s the difference?

In fitness, aerobic exercise and cardio training are practically synonymous. Both terms refer to physical activity that improves cardiovascular function and requires moderate intensity, but there are differences between the two.

Aerobic exercise involves increasing the performance of your muscles’ oxygen consumption. You build muscle of the correct composition, create a good capillary network and increase the number of mitochondria. This allows the muscles to consume oxygen more efficiently to get energy for active muscle work.

Cardio training involves increasing the heart’s performance as a pump. It will be able to pump more blood per beat, without increasing your heart rate. More blood, less contractions.

You could say that classic activities such as riding the exercise bike, elliptical, swimming and running include both of these workouts. Aerobic mechanisms within the muscles are improved and cardio mechanisms within the heart are improved.

Exercise in the green heart rate “zone” between 70-80% of your maximum HR using a fitness bracelet. With regular exercise, you can increase your endurance, improve your heart and cardiovascular system.