Research · Sport · Tips

13 Simple Aerobic Tips

In recent days, I heard some bad news such as strokes, cancer … from my family so that I always remind that “do exercise frequently for healthy”. Today, I share some advice for making aerobic exercise an ongoing, safe and rewarding part of your life. (Source: The internet)

  1. Try to do some continuous aerobic activity for thirty minutes a day, on average, five days a week.
  2. Remember to work up to this level gradually and at your own pace, especially if you have not been exercising.
  3. Remember also that I am recommending an average amount of activity over time. It is not the end of the world if you miss a day or two here and there. You can make it up later. Feeling bad about missing exercise probably does you more harm than missing it.
  4. In addition to these workouts, find other ways to increase your daily activity, such as using stairs more often, parking farther from your destinations to walk more, and doing more physical work yourself instead of delegating it to others.
  5. If you exercise with others, try not to do so competitively. Competitive thoughts negate some of the benefits of exercise, especially on your cardiovascular and immune systems and emotions. If you cannot avoid competitive thinking, exercise by yourself.
  6. In competitive sports aerobic work is of a stop-and-go nature rather than continuous. It is regular, continuous effort that tones your cardiovascular system best.
  7. Always warm up before you get into the full swing of aerobic activity. The best warmup is a slowed-down version of the activity you are about to perform.
  8. Give yourself a few minutes of cool down at the end of the activity. Repeat the same movements in slow motion.
  9. If you have never exercised, get a medical checkup before you start an exercise program.
  10. Pay attention to your body! Discontinue exercise if you develop unusual aches or pains.
  11. Stop exercising immediately if you develop dizziness, lightheadedness, fainting, chest pains, or difficulty in breathing. Get a medical checkup promptly.
  12. Your heart rate and breathing should return to normal within five to ten minutes after the end of aerobic exercise. If they do not, get a medical checkup.
  13. Do not exercise if you are sick. Wait until you feel better, then resume gradually.

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