Aerobic training - what is it? Who is it for and why choose aerobics?
Is there really a type of training that can improve your fitness and endurance, let you enjoy exercise, help you lose a few extra kilos, and at the same time keep you from worrying about getting out of breath and feeling extremely tired? The answer is “yes”, and it is called aerobic training. If this is your first time hearing about it, we suggest staying with us until the end of this post. It is truly worth it!
Keep reading this article. You will find information for beginners as well as plenty of reliable knowledge for more advanced sports enthusiasts.
What are aerobic exercises? How should you do them and, most importantly, why are they worth it? The answers to these and other questions are waiting for you here!
What is aerobic training about?
Aerobic training is a type of low-intensity physical activity whose main purpose is to build your endurance for exercise. It is characterised by long training sessions of moderate intensity. All of this is so your body can adapt to a specific workload and function comfortably within it for a longer period of time. This type of training is also often aimed at building an aerobic base, which in turn makes the body more resistant to high-intensity effort.
An example? Regular aerobic training at the right intensity can significantly improve your fitness. And as a result, it can help you perform better in training sessions and competitions as well.
Who is it for? Examples of aerobic exercises.
Cyclists, runners, Crossfit athletes, martial arts fighters and many, many more. Do you know what they have in common? Each of them is happy to include aerobic work in their training plans.
As you can see, the main factor that defines this type of activity is not the kind of training itself (in other words: the discipline or the equipment used). What does that really mean? Simply that almost anything can be aerobic training, including:
- Running (on asphalt, trails, or a treadmill).
- Brisk walking, easy running and jogging.
- Cycling (both traditional and electric bikes).
- Skipping rope workouts.
- Team sports: football, tennis, basketball, etc.
- Swimming in a pool or kayaking.
- Exercises using the right equipment (e.g. a rowing or ski ergometer).
Various fitness classes also work very well as so-called aerobics.
How should you train? Rules of aerobic training.
However, if these exercises are to bring more than just satisfaction and fatigue (that is, if they are to actually build your aerobic base and endurance), you absolutely need to take care of one essential aspect.
If your aerobic training is to make any sense, it cannot be too easy or too hard. In the first case, your body will not receive the right stimulus to develop. In the second, muscle acidification may occur, which also gets in the way of the main goal: building an aerobic base.
How can you assess it? There are 2 main ways:
- The first is a bit more intuitive - the talk test. If during exercise you feel a certain level of effort and fatigue, but you are still able to have a comfortable conversation, that is probably a sign that you are doing aerobic training.
- The second is based on specific calculations and monitoring your heart rate. You will find the details below.
What heart rate is right for aerobic training? How do you calculate it?
So how do you determine the right level of effort? Measuring your heart rate will help. For this type of activity, it should generally be between 50% and 70% of your maximum rate*. To make it easier, it may fall within a range of 110 to 140 beats per minute.
Keep in mind, however, that these are only average figures and should be taken with a pinch of salt. Each of us is different, with different abilities and predispositions, which means an individual calculation is needed.
If you want to know, measure and control your heart rate, we recommend buying a sports watch equipped with an HR monitor. Such devices on their own can be inaccurate. That is why we personally also recommend getting a dedicated chest strap heart rate monitor.
* There are many methods for calculating your maximum heart rate. One of the most popular is:
220 - your age = maximum heart rate
This is the so-called Fox-Haskell formula. Others also used by athletes include:
- Tanaka formula (for more advanced and trained individuals): 205 - 0.6 x age
- Sally Edwards formula: 210-0.5 x age - 0.022 x weight (in kg)
In addition, there are also methodologies that use different calculations for women and men.
When is it worth doing aerobic training?
In professional sport, athletes treat this type of training as preparation for the season. If their competitions take place in late spring and summer, they usually do aerobic work in autumn and winter.
For beginners and amateur sport, timing is not so restricted. You can train practically whenever you want.
Training rules: place, duration and frequency
Before we move on to the main benefits and then wrap up the article, there is one more thing. Let us answer a few more questions you may already be asking yourself.
Where should you do aerobic training?
A lot depends on your options, willingness, commitment and training plans. You can do this type of exercise basically anywhere: outdoors, in the gym, or even at home. The only things that limit you are your imagination and having some basic equipment.
How long should a training session last?
Again, a lot depends on A. your current fitness level and B. the discipline you practise.
The first sessions for beginners can range from 45 to 60 minutes and increase as your fitness and overall conditioning improve. This applies especially to running. In the case of cycling, walks or brisk walking, training can be extended to 90 to 120 minutes. Professionals should adjust session length to their specific training plans.
How many times a week should you do aerobic exercise?
If, in a given period (for example in pre-season preparation), you want to focus only on building an aerobic base, you can do this type of activity 2 or even 3 times a week.
If it is only meant to complement regular and varied training, one aerobic session a week is usually enough.
What benefits and effects does this type of activity offer?
Here are 5 key advantages you will certainly notice - even after just a few or a dozen training sessions.
#1 Better fitness and endurance
Properly structured aerobic training has an invaluable impact on performance. Put simply, it makes you a better athlete. You can cover longer distances, do it faster and, at the same time, feel much less tired.
#2 Greater lung capacity and better oxygenation of the body
Aerobic training offers many benefits not only for active athletes. It is also excellent support for people who simply want to take care of their health. Practised regularly, it may help lower blood pressure and effectively oxygenate the entire body. This matters for the functioning of the brain, heart and the whole circulatory system. P.S. It also lowers cholesterol!
#3 Fat burning and weight loss
Many people consider aerobic training one of the most effective ways to achieve their desired physique. Long-duration effort also means significant calorie use, and excess calories are the main factor responsible for excess weight.
There is one condition here. Namely, you need to maintain a calorie deficit, meaning that during this type of effort your body burns more calories than you provide in meals. We probably do not need to add that, for your safety, the deficit should be minimal and your diet should ensure the right intake of macronutrients.
#4 Better wellbeing
Regular exposure to moderate and controlled effort is reflected not only in physical condition, but also in mental wellbeing. Exercise can have an antidepressant effect, increase motivation and significantly improve your mood, mindset and attitude to life or work.
#5 A boost of energy
Yes - it requires effort. But on the other hand, it “gives it back” in the form of dopamine, which makes you want to do more.
What is worth taking care of during aerobic training? Clothing!
As you can probably guess, a successful aerobic workout (and not only that) is one that is well thought out, suited to you, done in the right conditions and, on top of that, lets you feel comfortable and free while training.
At SMMASH, we will not create a training plan for you or provide exercise equipment. What we can offer, however, is high-quality sportswear. Visit the online store, where you will find many products designed for running, Crossfit, martial arts and many other activities.
You can choose from ready-made men’s and women’s collections, or use X-CREATOR, where you can design and order your own fully individual and personalised outfit.
