Have you ever wondered why so many buffed up people can’t last to run a marathon? This is the same thing that got Kenneth H. Cooper M.D. puzzled. They have an excellent muscular strength but they find tasks such as long distance running really difficult. What do they lack? Cooper then studied what they do not have and then he released his groundbreaking book in 1968 entitled Aerobics. It included exercises like running, bicycling, walking and swimming, all of which are ways to improve the competence of the cardiovascular system.
Most people think of Aerobic as girly exercise just because
they see women do it over the television, but they are hugely mistaken. Aerobics refers to the exercises that makes the cardiovascular system last longer. These are perfect for people who lack stamina. Here are some great aerobic workout plans that will definitely improve your heart and lungs.
Biking – as kids we took bicycling for granted as we rode our bikes to the school or to roam the neighborhood. What we didn’t know is that we made our body a big favor. Until today, as adults, biking is still a great way to lose weight and improve the cardiovascular effectiveness. It targets our major muscle groups especially our legs. Another advantage of biking is it does little impact on the joints making it less risky. You can join cycling races or simply ride it to keep physically fit.
Walking/Jogging – this is the most common and basic way of transport and it is pretty effective in reducing weight and improve stamina. It is done by trotting at a slow pace which is great for beginners. You can jog your way to the park or walk to the marketplace, either way you still manage to do what you aim for – increase fitness with less stress.
Stair climbing – this is another great aerobic exercise. You can do this indoor at the comfort of your own home. Simply climb up and down the stairs repeatedly to replicate high intensity jogging. It is considered as low impact exercise which is recommended for people who lately started to get in shape. You will start to sweat heavily after 5 minutes or so with this aerobic exercise. Stair climbing has also been developed into a competitive sport and races are held around the world.
Rowing – you can do this either outdoor or indoor provided that you have an indoor rower. This is major aerobic exercise that targets your upper body particularly the abdominal muscles and the arms. When rowing, you flex your arms and stomach making it a good way to improve your cardiovascular system.
A good thing to equip when doing aerobic exercises is the step method. To further elaborate this, take for example you are jogging at a comfortable pace for 2 minutes, for the next minute, say minute 3, 4 and 5, you step up your speed a notch. Every minute you increment the speed and then lowering it back to the slow pace again. Do this for 20-30 minutes and it will work like a charm! Aerobics is truly a great way to lose weight and improve cardiovascular stamina.
