subject: Aerobic Exercise Program [print this page] Many people want to lose weight and burn fat but they may be unsure as to a good aerobic exercise program. There are many variations to doing aerobic activity such as walking, running, jogging, aerobic classes, stair master, or playing different sports.
The key with a good aerobic exercise program is consistency. The overall effectiveness of any program you choose will be how frequent you perform the activity. It is also important to vary the type of activity you engage in because the body will eventually adapt to the program and then the program's effectiveness will diminish.
It is possible to created variety within your chosen aerobic exercise program. For instance if your chosen activity is walking you can vary the way you walk. For instance if you were walking on a treadmill you could walk faster at intervals or you can even walk on an incline. The variety will help you to continually benefit from the exercise program and not allow your body to adapt to easily. You must be consistent with the activity regardless of what you do as the frequency at which you exercise is very important to your success.
Here's an example of an Aerobic Exercise program that can be performed on the treadmill. It is only 15 minutes duration but you will burn calories and get a very good workout. If you are a beginner then you want to adjust the levels accordingly until you've built up your fitness level to handle the program.
Start walking on the treadmill at a speed of 2.5, walk at this pace for a minute (this is a easy brief warm up)
increase the speed to 3.5 and walk for 2 mins
decrease speed to 2.5 and walk for 1 minute
increase speed to 3.5, incline the treadmill to level 7 and walk for 2 mins
decrease speed to 3.0, reduce incline to 0 and walk for 1 minute
increase speed on treadmill to 5.5 (jogging) for 2 mins (if this is too slow or too fast adjust to your level, the important part is the time)
decrease speed to 3.0 and walk for 1 minute
increase speed to 5.0 and incline treadmill to level 10 for 2 mins (if this is too slow or too fast adjust to your level, the important part is the time)
decrease speed to 3.0 but leave incline on 10 for 2 mins
reduce incline to 0, reduce speed to 2.5 and walk for 1 minute
You can adjust this routine to your level of fitness by increasing/decreasing speed and inclination. You can also increase the time from 15 minutes to 20 minutes and follow the same pattern as to the intervals.
