Maximizing Your Choice Of Aerobic Exercise Training
When considering aerobic exercise, there are a lot of options that can be considered. What is lessor known is what the best means are by which to choose aerobic exercise. The sheer volume of choices can be somewhat overwhelming when considering all the classes, machines, and outdoor activities that one can engage in. There are however some great steps you can take to limit down which aerobic activities are best for you.
Consider Your Primary Goals
Assessing your goals can go a long way toward helping you choose the form of aerobic activity that’s best for you. If your primary goal is weight loss, than choosing a form of exercise that maximizes caloric expenditure is typically the best way to go. These forms of aerobic activity typically involve moving your own body mass against gravity and/or some form of fluid resistance (i.e. swimming or water aerobics). Spin classes can also be a great way to get aerobic conditioning in while having a high rate of caloric expenditure per unit of time, even though your body is not being moved against gravity. Keep in mind also that if you have a specific goal or event you’re getting ready for, the more closely your aerobic activity is to the actual event, the better your performance will likely be. If you are planning on running a race, than you need to run. If you are planning on climbing a mountain, than a stairclimber or treadmill at an incline is a better way to go.
Assess Any Physical Limitations Or Considerations
There are many great forms of aerobic activity that may not be ideal for you. Joint problems, respiratory issues, or a history of heart problems are just a few physical factors that may limit which aerobic exercise is best, and how that exercise is done. For example, if you have chronic knee problems, using a stairclimber, where the knees are extended out in front over and over again with downward pressure, may not be the ideal exercise. Similarly, if you have chronic back problems, certain exercises such as running may exacerbate the problem you have. If you suffer from vertigo, this could also affect which aerobic exercises are best for you to go with. The list of possible physical considerations to factor in when choosing aerobic exercise is exhaustive. If you’re having a hard time choosing one, talk to your doctor, physical therapist, and/or chiropractor, and consider working with a good experienced certified personal trainer. They should be able to help guide you as to which exercises are safe, and which one’s could do more harm than good.
Think About What Gets You Excited
One form of aerobic exercise may excite one person but not the next. In order to stick with a program long term, it’s important that you don’t hate the type of exercise you are doing. If you do, the chances that you will have long term success will go down. Some people love getting on a spin bike and going through an hour long class, while other people can’t stand the idea and feel like a hamster in a wheel. Provided that the form of aerobic exercise you are seeking is consistent with your goals, choose something that will get you motivated.
Factor In Practicality
You may have found a form of aerobic exercise that is consistent with your goals, appropriate for any physical limitations you may have, and that you also get excited about. Now you just need to make sure it’s practical for you to do. Distance and class times are the two major factors to consider here. Are you able to make it to that 5:45 spin class when you’re getting off work at 5 and fighting traffic to get home? Perhaps you’ve decided that you’d like to get back into swimming, but the closest pool that provides lanes for swimming is a half hour one way from your home. Are you going to be motivated to drive an hour round trip and swim after having worked all day? What if there is construction, bad weather, or heavy traffic? Any of these things can underlie your likelihood of sticking to your chosen workout.
There are many options to consider when choosing aerobic activity. You may choose to do it outside or in a gym or recreational environment. Provided the four criteria mentioned have been met, you may want to engage in several forms of aerobic exercise as well. This can help to keep things interesting, as well as challenging for your body. By implementing the four criteria mentioned here, you can help ensure long term success with the form(s) of aerobic activity you have chosen.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and Fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com.
