I frequent the gym during the busy hours of the early evening, when it seems everyone is there. So as I ride the bike or climb the stepper (if it happens to be open), I can't help but notice the ever-growing line waiting for Zumba class. The class starts at 6 pm, but ladies start arriving at 5:30! I presume they either want to be guaranteed a front-row space or they have nothing else to do between 5:30 and 6. Obviously each Zumba class at that hour gets filled to the max, so I can understand someone wanting to arrive a few minutes early. But let's consider why you are doing Zumba to begin with: to get fit and/or lose weight in a fun way. So what better way to jumpstart your workout than to WORK OUT!!!
Imagine the calories you could burn, the muscle tone you could build and the metabolism you could boost in the half hour that you stand in Zumba line twice per week?!! Maybe I'm just a fitness nerd and care way too much about exercise, but is it not common sense to spend your time at the gym actually exercising? You drove to the gym, planned Zumba into your day, yet you stand there in the hall outside the Zumba classroom for what totals hours every month.
Don't get me wrong: I'm not saying to skip Zumba or to do any less of it. Instead, simply add a little workout into your Zumba wait. Hop on the bike or do some free weights. Jog on the treadmill! Don't waste valuable gym time standing in line for more than a few minutes. That is how you will really get fit and see the greatest weight loss possible.
To be fair, I have never actually done Zumba, but it looks like a fun-filled form of aerobic exercise. Nowadays you can find it anywhere for a good price, so I encourage you to try it, especially if you have difficulty motivating yourself to exercise. But to make the most of your time, do some exercise while you wait for class to start!
Finally, I never see a line for the much-more-strenuous spinning class, so give that one a try next time. I suspect it will work you harder than Zumba.
Do you agree or disagree? Please post in comments!
Showing posts with label aerobic exercise. Show all posts
Showing posts with label aerobic exercise. Show all posts
Sunday, May 20, 2012
Friday, March 2, 2012
The 4 Components Of Aerobic Exercise
There are 4 factors in aerobic training: Type of exercise, frequency (# of times weekly), duration (length of each workout), and intensity (how hard you work).
1. The type of exercise you select is important because it must be something you enjoy or at least tolerate regularly. The more you enjoy it, the more you will be motivated to do it! There are endless forms of aerobic exercise, including jogging, walking, cycling, aerobics, sports, cardio equipment, swimming, etc. If you are training for a sport or race, be sure to include sport-specific cardio workouts. It is good to include different types of exercise if possible (for example: walking and cycling).
2. The frequency of exercise depends on what you are training for. If you are starting an exercise program for the first time, you may not be training for any sport or race, but setting your frequency ahead will help you stick to your regimen. Perform your aerobic exercise at least 3-4x/week (or more). Take a rest day after a very difficult, long, or extra-challenging workout.
3. The duration of your aerobic exercise depends on the intensity (#4). If you exercise at a higher intensity, you can work out for less time per session (effective if you are super busy and have only 20-30 minutes/day to exercise). Likewise, a low-intensity workout means you need to exercise longer in each session.
4. The intensity of your exercise can be easily measured by checking your exercise heart rate (in beats per minute). Pending your doctor's recommendation, you should exercise at ~60-80% of your maximum heart rate (220 minus your age). If your intensity is too low, you will not get the most benefit from your aerobic workouts. Be sure to increase your intensity as your aerobic endurance increases (for example, increase average pace from 3.0 miles per hour during week 1 to 3.5 miles per hour during week 2).
Reference:
Baechle TR, Earle, RW (editors). Essentials of Strength Training and Conditioning, 2nd ed. 2000: Human Kinetics. Pages 498-501 (Chapter 21: Potteiger, Jeffrey A. Aerobic Endurance Exercise Training).
1. The type of exercise you select is important because it must be something you enjoy or at least tolerate regularly. The more you enjoy it, the more you will be motivated to do it! There are endless forms of aerobic exercise, including jogging, walking, cycling, aerobics, sports, cardio equipment, swimming, etc. If you are training for a sport or race, be sure to include sport-specific cardio workouts. It is good to include different types of exercise if possible (for example: walking and cycling).
2. The frequency of exercise depends on what you are training for. If you are starting an exercise program for the first time, you may not be training for any sport or race, but setting your frequency ahead will help you stick to your regimen. Perform your aerobic exercise at least 3-4x/week (or more). Take a rest day after a very difficult, long, or extra-challenging workout.
3. The duration of your aerobic exercise depends on the intensity (#4). If you exercise at a higher intensity, you can work out for less time per session (effective if you are super busy and have only 20-30 minutes/day to exercise). Likewise, a low-intensity workout means you need to exercise longer in each session.
4. The intensity of your exercise can be easily measured by checking your exercise heart rate (in beats per minute). Pending your doctor's recommendation, you should exercise at ~60-80% of your maximum heart rate (220 minus your age). If your intensity is too low, you will not get the most benefit from your aerobic workouts. Be sure to increase your intensity as your aerobic endurance increases (for example, increase average pace from 3.0 miles per hour during week 1 to 3.5 miles per hour during week 2).
Reference:
Baechle TR, Earle, RW (editors). Essentials of Strength Training and Conditioning, 2nd ed. 2000: Human Kinetics. Pages 498-501 (Chapter 21: Potteiger, Jeffrey A. Aerobic Endurance Exercise Training).
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