We generally think of active Aerobics as being continuous in nature. Jogging, swimming and cycling at a steady pace for longer periods are classical examples. Experts have shown that the aerobic exercise can be done intermittently as well as continuously. Both continuous and intermittent aerobic activity can build cardiovascular fitness. For example, recent studies have shown that three 10 minutes exercise sessions in the target zone were as effective as one 30- minutes exercise session. Still, experts recommended bouts of 20 to 60 minutes in length, with several 10 to 15 minutes bouts being an acceptable alternative when longer sessions are not possible.
There are many kinds of aerobic exercise machines, including stair climbers, cross- country ski machines, stationary bicycles, and a wide variety of new machines that come on the market periodically. Advantages of such are that they can be used in the home. Also, they do not require an excess amount of skill. There is some evidence that use of these machines is fun and interesting initially, but that interest decreases with repeated use. Ski machines would seem to be most useful for people who ski on a regular basis, and bicycles would seem to be most interesting to those who do cycling. Aerobic exercise machines can be useful in developing cardiovascular fitness for people who use them to exercise in the target zone for fitness. The key to the effectiveness of the machines is persistent use over long periods of time. Recent evidence in a leading scholarly journal suggested that treadmill running was preferable to use other than aerobic exercise machines because it was perceived to be less vigorous than other activities. Advertisement to television and magazines have dramatized these results, and claims have been made that certain machines can expend a large number of calories in a shorter period of time. In reality, the type of device you choose should be based on your personal needs and interests. The activity that you personally enjoy is probably the best for you. Machines that actually cause very large calorie expenditures in very short periods of time are exceptionally vigorous and probably do not foster lifetime adherence.
AEROBIC INTERVAL TRAINING:
Interval training is the common forms of intermittent exercise. Short bursts of energy, commonly referred to as sprints, are alternated with rest periods. Sprint may be in running, swimming, or cycling. However, athletes and coaches now feel that aerobic interval training may be very important for competitors in a variety of activities. In aerobic interval training, the pace should be slightly beyond a normal aerobic level, and the rest periods should be fairly short (e.g., 400 meters running followed by rest periods of 10-15 seconds). Even though this type of activity is aerobic in nature, it is primarily for those interested in competitions. For this reason, a more extensive discussion of this type of training is included in the concept of performance.
BICYCLING AND SPINNING:
Bicycling, when done in bouts of appropriate length, is a form of aerobic exercise. For this activity, a bicycle is needed with some safety equipment, such as a helmet, a light, and reflectors if done after dark. A tall flag is needed if biking in traffic. To get the most effective benefits of building physical fitness, you should pedal continuously, rather than coasting for long periods. Maintaining a steady pace is recommended for faster downhill riding. Periodically, riding a different course can increase enjoyment of the activity. Critical to enjoyable cycling is selecting a bicycle that is of appropriate size. The type of riding you do (touring or off- road) will dictate the type of bicycle you need.
Cycling is more efficient than running and some other aerobic activities because of the mechanical efficiency of the bicycle. Cycling on the level at 5 mph is about three times less intense than running at the same speed. It would take a ride of 13 mph to expend a similar number of calories when compared to running at 5 mph. The speed of cycling will give you an indicator of activity using heart rate or perception of exertion to determine if it suits your personal needs.
Spinning is a type of stationary cycling that has become popular in some locales. This activity involves alternate bouts of slow cycling followed by faster bouts of low – resistance high- speed pedaling (spinning). Depending on how it is performed, spinning can be either aerobic or anaerobic in nature. It is most likely to be effective for people who like regular cycling. Because it is often relatively high in intensity, it may not be an activity to which larger numbers of people are likely to adhere over long periods of time. It may be useful to provide variety for those interested in the change of program.