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Aerobic exercise for women is an exercise activity that causes the body to
breath hard and sweat. Any physical exercise that increase heart rate and intake of enough oxygen
into the body, sufficient to satisfy current physical exercise condition.
According to definition, aerobic exercise is cardiovascular exercise that
is sustained whereby oxygen is used in metabolism of body fuel to provide energy. The best thing
women can do for their health is to perform aerobic exercise to reduce fats in their bodies. The
benefits resulting from fat loss due to aerobic include prevention of heart disease and
stress.
Aerobic exercise to reduce fats in women is good for them regardless of
their age, aerobic exercise and athletic ability. There are many aerobic activities women are able
to perform to reduce excess fats in their bodies. Here are some examples of aerobic exercises
suitable for women.
Jogging
Jogging is among the simplest form of aerobic exercise that can be
performed by anyone including the woman on a daily basis. Jogging improves circulation of blood in
the body and overall fitness of women. Jogging should be done using running shoes. To maximize
jogging aerobic exercise, the pulse rate of the body should be raised between 60% to 85% of highest
number of times the heart is able to beat during aerobic exercise:
• Jogging is done within your target zone three to four times in a week
for a minimum of between 20 to 30 minutes. Whenever it becomes too hard to jog, then slow down and
walk.
• You should use pulse to check if the jog you have done has been
effective aerobically. Your target-training zone should first be estimated.
Stretching Exercises for Women
Warm ups or stretch ups and flexible exercises are supposed to be
performed for about 5-7 minutes before one can engage in aerobics. Stretching keeps muscle supple
and increases the range of motion in joints. It also improves coordination, increases temperature
for the body and heart rate.
It is important that you stretch before and after starting to jog or run.
Stretching is done for about 15 seconds without bouncing. While stretching, you should breathe
briefly and relax in the stretch. While holding out the stretch, continue breathing deeply to a
point of gentle tension.
Cool-downs are slow walks and stretching performed after aerobic exercise
for a period of about 5 to 7 minutes. The reason for performing cool-downs is to return the blood
pressure and heart rate to resting.
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