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Aerobic Exercise for Beginners

The best way for a beginner to add aerobic exercise to their workout routine is to start slowly. Aerobic exercise is exercise the increases both heart rate and respiration. Brisk walking or light calisthenics are forms of aerobic exercise that a beginner can use to prepare himself for more strenuous workouts.

Swimming is a balanced aerobic workout that is easy for a beginner to manage. The water provides resistance against a person’s movements adding effectiveness to the over all workout. Swimming once or twice a week will not only strengthen and tone muscle, but will improve cardiovascular, circulatory and respiratory health.

As a beginner, a person needs to design an exercise routine that will provide results but not over stress the body or cause frustration. One of the worst things a beginner can do is to move too fast. More is not always better and can be discouraging if a person has set goals that are too hard to reach. Starting slowly and gradually building up strength and stamina is the best way to see positive results.

Aerobic exercise will increase a person’s heart rate and make them breathe harder and faster. As a person builds stamina, it will take more effort to increase the heart rate and respiration. If a beginner starts out on a treadmill for 10 minutes and continues at that pace for two or three weeks, they will begin to see that it takes less and less effort to maintain that rate. At that time, increase the amount of time from 10 minutes to 20 minutes. Continue to add time in this manner until the desired goal is reached.

The same is true with any aerobic exercise. A person who adds kickboxing or tae bo to their routine may notice that they tire quickly. Fifteen minutes may be there limit in the beginning. After a few weeks, the amount of time may be increased and the workout expanded by adding other types of activity. Yoga or stretching exercises can be added to the routine for variety. Warm up and cool down exercises are a must if aerobic activity is added to an existing workout routine. These additional exercises will prepare the muscles for more intense activity and help to prevent injury or cramping.

Because aerobic exercise increases heart rate and affects the cardiovascular and respiratory systems, a person should get a complete physical before starting the exercise program. This will give an insight to any health concerns that need to be addressed and any exercises that should be avoided. Discuss any changes to an existing workout routine with a physician before implementing them. Always remember to drink plenty of fluids during exercise to replace any that are lost.