Weightlifting
Fitness...The new Thin
Ideal Then
Ideal Now
Ideal Future
Aerobic Exercise
"A program of regular aerobic exercise can help you avoid chronic diseases such as heart disease, hypertension, stroke, diabetes and some cancers. It can also lower blood pressure, build stronger bones, improve muscle strength and flexibility, lessen depression and help control your weight"(AAOA). Aerobic activitiy is more than just running. It also includes things such as bicycling, skiiing, swimming, tennis or anything else that increases your heart rate. In addition, this activity should not be a chore, because it just means you can improve your health by bringing more activity to into your everyday life. For beginners, who would like to starts running, you should start with a fifteen-minute program, which includes warm-up/jog/cool down. Aerobic exercise helps to strengthen the heart muscle and help with lung capacity as well as your endurance, which makes everyday activities easier on your body. Aerobic exercise helps give you more energy, boosts your mood, and can be a lot of fun. According to the American Academy of Orthopedic Surgeons their safe and effective strategy for aerobic training is to exercise at least three times a week. Exercise hard enough to reach your target heart rate, and include at least 20 minutes of aerobic exercise in each session. As an athletic runner for over six years now, I know that as you progress and build up endurance, you should increase how long you exercise, to keep from reaching a plateau with your workouts. A plateau is where your body becomes used to the everyday workout, and you no longer get the results that you used to with your current workout. At the same time it is very necessary to give your body and legs a rest from running. If you consantly run and never give your body time to recouperate, you will also hit a 'peak' or 'burn-out.' The easiest way for me to describe how this feels physically is that your body gets slugglish and your legs feel very heavy as if you are carrying weights on your legs.
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