subject: Aerobics For Beginners [print this page] Aerobics For Beginners Aerobics For Beginners
When asked about aerobic exercise, many people envision a room full of people sweating, with their heart racing. Their is no need to jump into a new routine thinking you need a heart rate of 120 beats per minute until you drop from exhaustion. It's best to start off slowly with routine designed around aerobics for beginners, so you don't push your body too hard, as this can present more of a danger than not exercising at all.
A good routine for people who aren't yet healthy enough for rigorous exercise will involve 20-30 minutes, with a slightly elevated heart rate 3 days per week. A healthy heart rate for most people won't exceed 70% of your maximum heart rate.
Find Your Target
A very simple way to estimate your target heart rate for beginning a routine is to take your pulse for 6 seconds, then add a zero on that number. While it's always recommended you consult a doctor before starting exercise, a moderately healthy person can use this method with confidence in most cases.
Don't Push Too Hard
Aerobics for beginners can involve a simple routine of alternating free-standing squats and knee raises slowly while gently swinging your arms back and forth. Circuit training with cable machine at the gym is a great beginner routine also. The key is to stick with a few simple movements, that don't require too much thought or concentration, while keeping your pulse in the 60-70% zone.
If you realize that the routine is simple and your body can handle more than your giving it, you can slowly add in an extra movement or two until you feel like your working hard enough. By starting out slow, you make sure that the paramedics won't be paying you a visit while giving your under-used muscles a chance to adapt.
Whichever you choose, your target heart rate is more of an important indicator of the effort you're putting in than if the routine makes you tired. Perhaps schedule a session with a personal trainer to learn techniques designed around aerobics for beginners, until you're comfortable on your own.
