Aerobic exercises are superb for losing weight and remaining healthy since they strengthen your breathing and heart in addition to aiding you to burn fat. However, many people do not know or understand how to do an aerobic exercise workout in order to best maximize the results. Flexibility is one of the key components of a balanced fitness program. Without flexibility training (stretching), you are missing an important part of overall health.

Flexibility prevents injury, increases your range of motion, promotes relaxation, improves performance and posture, reduces stress and keeps your body feeling loose and agile.

Intensity constitutes a very crucial aspect of any aerobic exercise workout, and so if you would like to get the most out of your aerobic exercise, ensure that you are observing these three rules.

First, find which intensity is the closest to your peak. If you work out too intensely, you may harm yourself or will not see results. However, if you don't work out with sufficient intensity, you will not lose any weight or grow stronger. Therefore, you have to exercise with a program that has precisely the right intensity for you.

Intensity matters
When trying new exercises, try to ensure that they include adequate weights or speed to make the workout hard, but not unachievable. Remember as well that you will need to re-work the intensity of your workout as your tolerance and endurance increases, therefore, you need to take a look at your routine every week or two and make necessary alterations.

The second rule to intensity is, your workout should be safe. Over training is a massive problem since it places you and those around you at risk. When you under train, you see no results, which may persuade you to push your intensity. That's good, but if you over exert you'll be vomiting before the workout is complete and potentially injuring yourself. Whenever you are training the right way, your muscles should be tender, but your joints should not be. Never do an intense exercise in which you cannot control your form or breathing. As an alternative, take breaks and use lower weights or speed to get back on track. Utilising this technique will help you get more out of your workout. In any event, if you are injured during a workout, call for assistance immediately from those around you. It is a good idea to workout with a partner or to at least inform someone that you're working out just in case anything should happen to you.

In conclusion, the third rule should be to build intensity slowly rather than jumping into the deep end. When you are starting out with exercising, you won't be able to suddenly reach high intensity of your workout. Progressing slowly will help prevent injury, but it can also help you to not get frustrated. If you slowly develop your aerobics routine, you'll be able to find success more readily.

Warm up
Before you begin any vigorous exercise program, it is advisable to always warm up slowly and to cool down afterwards. Stretching both before and after exercise, each for different reasons. Stretching before an activity (after the warm-up) improves dynamic flexibility and reduces the chance of injury. Stretching after exercise ensures muscle relaxation, facilitating normal resting length, circulation to joint and tissue structures, it reduces muscle soreness and stiffness. Body temperature is highest right after the cardiovascular exercise program. In order to achieve maximum results in range of motion and to receive other benefits, it is highly recommended to do stretching at this point in your workout, just after your cardiovascular program.

Martin Joseph  
The author is a fitness instructor and can be contacted at 9845111353 or email: mail@martinsfitness.com