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Aerobic training is the key for a stronger heart
and can reduce the probability of heart disease
while simultaneously burning a considerable
amount of fat and calories. Aerobic exercises
constitute any activity, which can be
performed for several minutes or longer and
which increase your heart rate. Activities,
which have the potential of conditioning your
heart also tend to include the large muscles in
the hips, upper thighs and buttocks. Examples
hereof are walking, hiking, jogging, cycling,
inline-skating, swimming, cross-country skiing
and step aerobic.
Benefi ts of Aerobic Training
Health benefi ts of aerobic exercises include:
1. A stronger and healthier heart.
2. Improved HDL. This "good" cholesterol
keeps your arteries open and healthy.
3. Lower overall cholesterol levels.
This constitutes the waste in your blood,
which can clog your arteries.
4. Lowered blood pressure. Light exercises
can also help.
5. Reduced risk of heart attack and stroke.
6. Reduced body fat and the possibility of
helping you reach your desired weight.
We will become a better fat burner and
will burn a large amount of calories during
each workout.
7. Reduced risk of diabetes.
8. Reduced feelings of fear, tension and
depression.
9. Improved sleep.
10. Increased ability to perform. The effi cient
supply and utilisation of blood and oxygen
is crucial to improved vitality and
performance.
Warm-up and warm-down
The warm-up and warm-down are essential
for a balanced and safe workout programme.
A proper warm-up and warm-down phase can
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Aerobic Training
– make your workouts safer and easier to
complete
– limit the risk of unnecessary stress on
your heart
– prepare you for your other activities
– improve your endurance and ability to
perform (you won't get tired as readily)
– reduce the risk of injury
– increase the enjoyment of the workouts
and
– help you stick with your health and fi tness
programme.
Warm-up Phase
In order to prevent injury and maximise your
performance, we recommend that every
workout start with a warm-up phase. The
warm-up should gently prepare your muscles
for the exertion to come. Begin by performing
long gentle activities for 5 to 10 minutes
(such as walking), which gradually increase
your heart rate and loosens your muscles.
Your warm-up activities should consist of
aerobic exercises and only require a mild,
unforced range of motion. Afterwards, 5 to 10
minutes of long stretching exercises should be
performed. Consult pages 48 and 49 of these
operating instructions for stretching exercises.
Never go beyond the point of gentle tension
when stretching your muscles. Perform your
motions in a gentle, rhythmic and controlled
manner.
Warm-down and Stretching Phase
Your workout should be followed by a
warm-down phase. The warm-down should
be completed for a period of 5 to 10 minutes
using gentle exercises followed by stretching
exercises. Consult pages 48 and 49 of these
operating instructions for stretching exercises.
Never go beyond the point of gentle tension
when stretching your muscles. Perform your
motions in a relaxed, rhythmic and controlled
manner.
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