Posts Tagged ‘aerobic’
Running for Beginners: The Benefits of Water Aerobic Exercise
Last Updated on Saturday, 9 October 2010 07:46 Written by admin Saturday, 9 October 2010 07:46
As beginning runners (or any runners for that matter!), we often tend to stick to the one thing we know: Running.
And at Ordinary Runner we certainly believe EVERYONE should be a runner!
However, running does give us quite a pounding on our legs! Our joints and muscles are repeatedly shocked throughout the course of a run… And the more intense the run, the more pounding they take!
Cross training a day or two a week can work wonders!
What is cross training, you ask?
It basically means that you “cross over” for a day into another aerobic exercise area, instead of only running, in order to help prevent injury. (Or to recover after an injury!)
Don’t get me wrong! Running, as we’ve stated before, is NUMERO UNO as far as aerobic exercises go! Nothing gets your heart rate going like a good run!
But running does give you a good pounding!
So lots and lots of runners take a day or two a week and cross train.
For cross training, you want to do another activity that elevates your heart rate, but doesn’t pound you quite as much as running.
This gives your muscles and joints a rest, while keeping your heart going!
Cross training has some great benefits:
1) Gives joints, bones, and muscles a much needed rest, making them fresher for your next run.
2) Still increases your heart rate, so you still get a good aerobic workout even on the days you don’t run.
3) Breaks the routine. (I mean, we love running, but sometimes it’s just nice to do something else!)
So, what kinds of cross training are there?
There’s riding a bike… But cycling can be expensive!
There are treadmills and elliptical machines at the gym… But the gym can be expensive, too, and one of the reasons we are runners is because we like the price!
Water Running
My recommended cross training activity is water running. It does take a one-time investment in an aqua jogger shoes or gloves (around $15-20) or an aqua jogging vest or belt (a $45-55 cost), but after that, you’re good to go!
Just get in the deep water at your nearest pool, and run in the water. (It takes a little getting used to, but it’s really very simple. In no time, you’ll be water running with the best of ‘em!
The health benefit of water running is big!
When you do your water running, your heart rate still gets up there (so you get the aerobic benefit), but your muscles get a rest from the pounding for a day.
So it’s a perfect cross-training activity.
And just by doing water running, you’re helping yourself prevent injury!
And if you’re already injured (Let’s hope not! But occasionally it does happen!), water running is perfect for keeping your aerobic fitness up while your injury heals.
So, take some good advice on running for beginners! For all of you who love running and want to keep doing it for years…
…. Water aerobic exercise, in the form of water running, is a great way to cross train and save your legs!
You’ll be saving some of the miles in your legs for another day!
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Get Your Heart Pumping With The Right Aerobic Exercise Equipment
Last Updated on Friday, 16 October 2009 09:42 Written by admin Friday, 16 October 2009 09:42
Aerobic exercise is a great way to keep fit and improve your overall health. This type of exercise effectively strengthens your heart and lungs, thus reducing your risk of suffering from cardiovascular disease. There are several ways for you to get aerobic exercise and various aerobic exercise equipment that you can use. The most common pieces of aerobic equipment are the treadmill, elliptical machine, and the exercise bike.
The treadmill is one of the most popular pieces of fitness equipment, as it allows exercisers to either walk or run without having to get outside and brave the elements. Elliptical machines, on the other hand, let you mimic walking and running motions without subjecting your joints to the usual stress brought on by the impact associated with these aerobic activities. Exercise bikes are also very popular because they give you intense aerobic workouts while remaining in a sitting position. Some models have even made exercise more interesting by allowing two users to ride side-by-side and simulate a bike race.
Aside from traditional aerobic exercises, water aerobics have also gained popularity as they evolved from simple swimming into group exercises like jumping jacks, jogging, and even cross-country skiing in shallow pools. These exercises also require the use of a few pieces of aerobic exercise equipment such as barbells and weights. Here are some tips on how to make water aerobics work for you.
Wear aqua shoes to protect your feet from the pool’s floor. This type of shoe is especially designed for high levels of water exercise. They are extremely durable and very easy to slip on or off. Water barbells can also be very useful in water fitness activities. They can be used in several exercises that are focused on strengthening the muscles of your back, abdomen, shoulders, and arms. Ankle weights are also useful for strength training in water. They are attached to the bottom of your legs with a Velcro snap, thus forcing your legs to work extra hard when you jog in water.
Jogging belts also help tone your abdominal muscles as you jog around the pool. It contours to the shape of your body and helps you to keep those stomach muscles in the proper position as you go through your exercise routine. You may also find much use for exercise noodles, especially if you want to experiment with flotation techniques that you haven’t tried before and practice synchronized swimming. Using noodles to float with your feet off the bottom of the pool and your body suspended in the air forces you to focus your muscles on the effort to keep afloat.
Though aerobic exercise – both on land and in the water – can definitely work wonders for your fitness level, it is still prudent to check with your doctor before starting on an aerobic exercise routine. You need to make sure that no medical condition precludes you from performing such exercises. Once you get the go signal from your doctor then there’s nothing to stop you from taking advantage of the above aerobic exercise equipment and getting your heart pumping!
