A great way to enjoy exercise is to do some aerobic training. This article will discuss the importance of aerobic training, its health benefits and how to do it safely.

The three main components of fitness training include:

• aerobic training
• strength training
• flexibility training

All three components are important when developing a well-rounded fitness program.

Think About Your Fitness Goals
Before you dive into new activities or a fitness plan, take some time to think about your current health and fitness level. Think about some initial goals that you can easily reach, then build on your early success.

It’s a good idea to have your health assessed by a physician prior to starting an exercise program. This is especially important if you have a health condition or if you have not exercised in a long time.

Getting fit should not be about racing or pushing yourself too hard, too soon. Rather, it’s about adding fitness activities to your lifestyle in ways that work best for you, at a pace that is right for you.

What Are the Benefits of Aerobic Training?
Aerobic training is often associated with activities that usually involve large muscle groups, like walking, jogging, cycling or swimming.   It is a great way to burn calories, improve blood circulation, and exercise the heart.

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Aerobic training is beneficial because it causes the heart to beat faster; a good workout for your heart is a good workout for you! By working your heart, you can improve your cardiovascular health. Here are some of the common benefits:

• improved heart strength and efficiency (how efficient the heart is when it pumps blood)
• reduced fat and cholesterol levels in the blood
• reduced blood pressure

Participating in regular aerobic training or activities may also help you manage your weight or contribute to weight loss. Aerobics can also help to prevent or manage chronic conditions, such as diabetes.

Get to It!
For many people, aerobic training is fun! Think about your aerobics as a fun, active part of your life, and see where the active road leads.

Aerobics can be fun on your own or with others. For instance, your training activities can give you a chance to be with friends or family.

Or, if you prefer, use the time as a chance to focus on yourself, physically and mentally. Lots of people find that being physically active helps them to be in touch with themselves and their state of health.

Here are some suggestions to help you get started:

• Pick one or more activities that you are comfortable with, such as walking, jogging, cycling, swimming, squash, badminton, or team sports like hockey or volleyball where you can get your heart rate going.
• Walking is one of the best ways to get going, as it’s a natural thing to do, plus it’s inexpensive. Wear supportive shoes and walk often!
• Join a fitness or exercise program at your local school, community league or fitness club.
• Get involved in fitness or exercise options at work or nearby, such as lunch hour walking groups or workplace fitness facilities.

Go Slow, Build Your Stamina
It is important to begin any exercise program by starting slowly. Therefore, pick a pace that you are comfortable with, and go for a comfortable amount of time.

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For some, this may mean starting with a short five or 10-minute walk, daily or a few times per week. As you build up your stamina, you can take more than one short walk per day, or you can walk for a longer time on each outing.

For others, settling in to a regular pattern of longer walks may work well. Do what feels right for you. For instance, you could walk 30 or 45 minutes per day, or at least several times per week.

You can also mix it up! Take a long walk one day, a shorter one the next. Similarly, by getting involved in more than one activity, you can also add to your aerobic exercise options. For instance, during a one-week period, you could go for a long walk, do two or three bike rides, and perhaps attend a swim class or participate in a team sport event.

Be Ready for the Challenge
Exercise and health professionals – and our own experiences – often tell us that the hardest thing to do is exercise regularly. Often, a person will get off to a great start, exercising regularly for weeks or months, but then slowly losing their motivation to continue.

There is no single “secret” to maintaining a regular exercise routine, but one of the keys is to make sure you don’t overdo things early on. Starting slow is vital; this way you’ll be able to build up your stamina at your own pace, feeling good at “every step of the way.”

When You’re Ready to Kick It Up a Notch
When you are ready, you can boost your aerobic activity!

Here are a number of recognized methods or steps that will help you progress steadily with your fitness plan.

• When you have reached a certain level, such as increasing your daily walk from 15 to 25 minutes, you can then further challenge yourself by either walking faster (working harder, increasing your intensity) or simply by going for longer walks, perhaps 35 or 45 minutes.
• For beginners, or those just starting out with aerobic training, it’s best to aim first for longer training sessions, rather than increased intensity. Try going longer distances or for longer times first. For instance, if you started with a 10-minute activity, aim to go longer in 10-minute increments, boosting the duration from 10 minutes to 20, and then to 30, or even more!
• Depending on the activity, increasing your intensity means working harder and/or moving faster. If you use a treadmill, you could increase the incline so it’s more like walking uphill than going along a flat road. If you cycle outdoors, you could take faster rides; on a stationary bike, you can gradually increase the resistance setting for the bike pedals.
• To get the most health benefits you should aim to do 150 minutes/ week; for example, 30 minutes 5 days a week.

Don’t forget to congratulate yourself after every exercise session! If it takes you awhile to get to 150 minutes a week, that’s okay; the good news is that you’ve got a plan and you’re going to get there!

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More Considerations
Here are some additional tips and things to consider before you launch your aerobic training plan:

• If you don’t know how to do an exercise or activity, seek the assistance of a certified personal trainer.
• If you’re not sure where to go or what type of activity to do, consult with friends and family, co-workers and others. Choose one or more activities that you know you like; this will boost your chances of sticking with it and meeting your personal fitness goals.
• Go where you want to go! The great thing about aerobic training is it can easily be done anywhere. You can do almost any activity, such as walking, jogging, cycling or cross-country skiing, in nearby neighbourhoods or local parks. Plus, doing a workout in your own home is always an option; do it on your own, or do it with music or by following the routines in a fitness video.
• Know your options. Aerobic training can happen indoors, outdoors and “all around the house.” You can be active at home doing chores, yard work, dancing or exercising. If you prefer, you could also use a fitness facility at work, join a class or a team, or join a fitness club. 
•  Keep your fitness activities fun and enjoyable. Listen to music, invite a friend, or do an activity with your family. If you get bored, try a new activity, or several!  Explore different ways to motivate yourself and aim to build fitness activities into part of your regular routines.

How Will My Body Feel?
As with any form of physical activity, your body will feel different during and after any type of aerobic activity. 

During an Activity
During your activity, you may experience different things, depending on your pace. For example, as you work harder, you may feel warm, sweat and breathe heavier. You’ll be able to talk, but not as easily as when you are sitting down.

To get the most health benefits you should strive to work at an intensity where you notice these changes.

You may also notice that your muscles are feeling a little tired or stiff, especially towards the end of your workout. If you experience muscle cramps, extreme shortness of breath, or are unable to talk or feel light-headed, be sure to slow your pace and take a break.

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After an Activity
After an aerobic workout, most people feel the difference. That is, they feel good! They feel proud of their effort and energized. Many people also experience some stress relief and find they sleep better that night.

If you push yourself hard during a workout, you may feel tired, and perhaps some muscles may be tired or feel tight. This is okay. It’s a good idea to stretch muscles that feel tight.

The Day After an Activity
Most people will not feel much different the day after doing an activity that is part of their routine.  However, if you worked especially hard during the activity, such as climbing stairs, you may feel some muscles tenderness, which may last a day or two. This is normal and is called delayed onset muscle soreness.

People of all ages can benefit from aerobic training. Strive to be active and update your daily routines so you have adequate time to fit in your exercise activities. Make aerobic physical activities an important part of your life and you (and your heart!) will see many health benefits.

Pick one or more activities that you are comfortable and start slowly. Over time, as you build up your stamina, find new ways to challenge yourself.

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Learn More
How Much Physical Activity is Enough?

Exercise: When to Check With Your Doctor First
An article from the Mayo Clinic.

Exercise Intensity: Why it Matters, How it's Measured
An article from the Mayo Clinic.

Keys to Exercise Video Series
A series produced by Exercise is Medicine™, an initiative managed by the American College of Sports Medicine (ACSM).