Get Fit Basics: Aerobics

Ever felt dissatisfied with the way you feel, look and carry yourself? Do those with firm, fit and lean bodies make you yearn for the same? Then it's time to know more about Aerobics, the programme which can promise you these results. Although, fitness experts keep jumping at you from TV channels and magazine covers, it is important that you know the proper way to go about it. Aerobics is a programme designed at improving and relaxing both your mind and body. But before you get started, note the following instructions.

Get a two-part testing procedure done for yourself.First, a complete physical examination by a medical doctor to confirm whether aerobics is suitable for you or not. Second, a stress test by a psychologist. This will give you an idea of the personal risks involved in following a rigorous aerobics programme.

Exercise at the recommended frequency, three to five times a week. Either excessive or infrequent schedules put undue stress on your health. Some people exercise more frequently to reduce body fat, stress or to satisfy professional commitments. But even they take rest in order to rebuild tissue and avoid psychological burnout. On the other hand, exercising once a week has a bad effect on the heart's functioning. Try not to skip more than three days at a go, or you will lose some of the gains you have made.

If you miss a session, don't push yourself too hard at the next one to make up for the time lost. Aim for a whole lifestyle change instead of just a temporary weight loss. Your goal should be to try and gain knowledge of your own body's potential and limitations. Exercise is all about recognizing the need for adaptation to everyday demands as well as about balance and flexibility.

Monitor the intensity of your workout, set your own limits and never exceed them. Your fitness instructor can only recognize some external symptoms of overexertion. You need to yourself monitor the intensity of your body' s response to the exercise, by measuring your heart rate. Your training intensity should be between 60 to 90 per cent of your heart rate. Any more than this and your body will go into the anaerobic mode, preventing any further benefits. The intensity of your exercise should be less if your fitness levels are low, and vice versa. To avoid soreness, injuries or a burnout, and in order to integrate aerobics into your lifestyle, you must pursue a regular and moderate exercise programme.

Keep the duration of your workout between 15 to 60 minutes. You will derive similar cardiovascular benefits from a low intensity, longer duration workout as from a high intensity, shorter duration workout, provided in both the energy expenditure is the same. Beginners are advised to pursue moderate exercise programmes, gradually increasing the duration. Initially, the entire duration should be of 30 minutes, with 15-20 minutes of aerobic phase and 10 minutes devoted to warming up and cooling down.