For efficient aerobic training, you should get familiar with several types of aerobic moves. There are warm up moves, rhythmic calisthenics, dance moves, strength training and cool down moves to be integrated in a complex training pattern. The more complex the routine, the more complete the full-body experience. In fact, good physical activity is defined by a thorough stimulation of the entire system: muscles, joints, bones, heart, lungs and blood vessels.
Warm up aerobic moves
Warm up aerobic moves allow the transition from a ‘rest’ body state to intense activity. Changes occur in the heart rate, in the blood circulation towards the muscles and in your breath. Among the common moves here we can mention walking or marching in place, stepping from side to side and moving the arms at waist level or higher.
At this stage, you should also stretch each of the major muscle groups so that you prevent injury. It usually takes between five and ten minutes to go through the warm up phase, until the entire body gets ready for higher intensity training.
Training aerobic moves
During the training phase, the workout moves toward the target heart rate. The pace and the intensity of the movements increase. Lots of back and forth aerobic moves are present at this stage of training because they have the highest intensity. Other options include hopping, leaping, powering through a move or lifting the body weight.
The intensity of the aerobic moves is on the rise at the beginning of the session, climaxing in mid session and then subsiding towards the final stages of the training. This phase usually lasts between 15 and 25 minutes depending on the case.
Cool down aerobic moves
This last segment of aerobic training includes both cool downs and stretching. The intensity of the exercises decelerates, and the activity resumes motions that are similar to those in the warm up phase. The cool down is necessary as too abrupt stoppage of activity could induce dizzy spells and faintness. Moreover, the heart should be allowed to gradually slow the beat.
Stretching on the other hand helps the muscles return to their normal condition. It also contributes to the general tone and flexibility.
Make sure you don’t skip the beginning and ending training stages even if you feel like you’re running out of time. This is sometimes a big problem for lots of people, because they add an extra pressure on their body that has a really negative impact.