Tips For Aerobic Exercise

There is an absolute wealth of materials on aerobic exercise available, so if you decide that you want to do some of it, no matter is it just to keep you fit or to lose some extra weight you have, those materials will help you find the ideal workout program. What I can say about aerobic exercise is that ever since I first started with it I’ve been feeling much happier and healthier. Before that I had a sedentary life and I was feeling mostly miserable, but things changed.

Thanks to those programs I got more friends, I had better sexual life and I was much more energetic. I’ve been also feeling fitter and more attractive than ever before, even at the time I was 18(that’s supposed to be the prime of one’s life) I didn’t feel half this healthy. Now thanks to aerobic exercise I feel great.

From all the available aerobic exercise programs it is absolutely crucial to get the right one that will suit you best. Jogging for example is known to be the most straight forward aerobic exercise and along with that it is amongst the simplest ones available, but unfortunately it’s not for me. I just hate it. Generally an aerobic exercise is an exercise that gets your blood pumping faster and harder. This is the main reason those exercises are so good for the heart and for your overall health.

However aerobic exercises can be quite different. There are the so called high-impact exercises that can cause tear and wear on your joints and tendons. Most of them do get good results in the short-term aspect but in the long-term they turn out to be doing more damages than help. Jogging is one of those high-impact exercises. Other exercises though do a really good job getting the heart beat faster but only exercise limited muscle groups – usually the legs.

What I found was a program that had neither of the above mentioned minuses, and I found it online. For my greatest surprise that training program was so designed that it developed a kind of full body workout. The training routines were so combined that they were creating strength and flexibility along with making you feel healthier. There was also a feed back from a personal trainer included, that helped me for feeling better than ever before. From the very beginning of that online aerobic exercise program I was also eating and sleeping better, and all that mixed together really enhanced my wellbeing.

In addition you also get useful tips for your diet, encouraging messages every single day and an e-mail address to send your questions to the personal trainer. Believe it or not it even offered a live video chat with other enthusiasts from all over the country, twice a month. The last but not least important thing about that online aerobic exercise program was that not including close supervision of the classes, it was offered at quite a reasonable price, unlike lots of other aerobic exercise programs.

Morgan Hamilton offers expert advice and great tips regarding all aspects concerning sports and aerobics. Get the information you are seeking now by visiting Aerobic Exercise

Water Aerobic Exercise

Get in the water - find an easy way to improve health

Water aerobic exercise could be the answer for you - it is easy and does not strain the joints. It shows that you don't need to pound the streets or do complicated dance routines to burn calories and improve the health of you heart and arteries.

Instead, try water aerobic exercise, which is not the same as swimming. Swimming IS excellent aerobic exercise, but requires skill and dedication. Water aerobic exercise is done in water either to your waist or your chest, and starts off with just striding through the water briskly - not as easy as it sounds.

Water aerobic exercise is good exercise because the water presents a lot of resistance to your movement - remember trying to run through the waves on a beach to get into deeper water? So, just walking through water is good exercise.

Water supports a lot of your weight

The second reason that water aerobics is good is that when standing in water, the water actually supports a lot of your weight. Did you know that if you stand in the water up to your waist, the water supports 40-50 per cent of your weight?

If the water comes up to your chest, the water supports 80-90 per cent of your weight. This means that your joints don't have to do much work, and even if you have knee problems you may find water aerobic exercise helpful - but do consult your physician first.

water aerobics can be simple walking - lunging really as you launch yourself forward on each step while moving the arms through the water at the same time.

Or, you can join a class, where you will do more complex movements resembling a slow aerobic dance. These classes, taken by an instructor, usually last about 45 minutes.

Do it in warm water

A word of warning: don't do water aerobics in cold water! It's not fun, and you will soon give up. Ideally, the water should be over 80 deg F (26 deg C), and nor more than about 90 deg F (32 deg C). So if you live outside the tropics you won't be able to do these exercises in the sea often. However. because the sea contains salt, it gives even more buoyancy than fresh water, making it easier on your joints, and provides more resistance, so if the sea is warm enough it is a good place to start. It is nicer being in the sea than in a pool, too.

Finally, one of the good things about water aerobic exercise is that because most of your body is under water you will not feel embarrassed if you are a touch overweight.

Are there any disadvantages?

Yes, the main one is that you have to use a pool which increases the cost. If you are already a member of a leisure club or gym that has a pool, well you are set up already. For the rest of us, it is a case of finding if there are any classes locally - entry to the pool may be cheaper if you do join a class - or finding the best combination of cost and quality at a pool.

Water aerobic aids

You do not need much to start water aerobic exercise - a swimming costume, a big towel and maybe goggles will get you started. Goggles are not really needed to start with. The other aids are intended to increase resistance. These are things like foam rings to wear round your wrists, foam barbells, and flotation belts. These are all inexpensive, and are needed only when you have improved your strength and stamina without them.

Do not forget that although water aerobic exercise can be fun, you need to do it regularly to strengthen your heart and other muscles - this way you will enjoy life more, and become healthier and fitter, and will burn up some of those excess calories. Another important point: if you want to lose weight, you will find that exercise alone does not - you need to improve your diet as well. But why not start by trying water aerobic exercise?

John Hartley is a business writer who has always enjoyed sports and exercise. He cycles regularly wherever his business takes him, and runs the web site, http://www.best-aerobic-exercise.com, where you can find plenty of information about aerobic exercise.

Maintaining an Aerobic Exercise Program

Any kind of physical movement requires ENERGY. The exercise that uses the most energy is "aerobic exercise". The term aerobic actually is derived from the Greek word meaning "with oxygen".

Popular forms of aerobic exercise include jogging, brisk walking, swimming, biking, cross country skiing, and aerobic dancing. Aerobic exercise uses the body's large muscle groups in a continuous, rhythmic and sustained movement and requires using oxygen for the production of energy.

When oxygen is combined with food (the stored fat in your body's cells) energy is produced. The longer that you move aerobically, the more energy is needed and the more calories are used.

Regular aerobic exercise will improve your cardio-respiratory endurance. This is the ability of your heart, lungs and blood vessels to produce energy. Plus you will also build up your muscular endurance.

When you engage in a regular program of exercise you will build a healthier body and you will lose excess body fat because you will be using up the stored fat in your body cells.

Never begin an exercise program until you have consulted with your doctor about what kinds of exercise will be beneficial for you, and once you begin, maintain your exercise program.

A good recommendation is some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes. If that is too much, simply start with a shorter time span and build up to that level. If you need to lose a large amount of weight, you will want to build up to a 30 minute workout five times a week or even daily.

Michael Russell
Your Independent guide to Aerobics

Aerobic Exercise Can Be Almost Anything

You can put in an aerobic workout in almost any everyday activity. Aerobic exercise is good for your heart and it doesn’t need to be boring at all. Here are just a few activities you can do.

Dancing is Fun

Dancing is so much fun and whether you enjoy a slow, ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness. And it’s fun and enjoyable as well

Workout Tapes

If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes or so every day to workout will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent.

Running in the Sand

If you live in a geographical area, where you have the luxury of sandy beaches, why not take a walk or a running session along the beach. Is feels great to run or walk where the waves of the ocean and the beach meets. The sound of the waves against the shore will make you feel even better.

Walk Your Dog

Instead of just opening the back door to let your dog out, put it on a leash and go for a nice walk. Your dog will appreciate the new scenery and you are doing yourself a great justice.

Have You ever tried Bowling?

Get some exercise by joining a bowling league. You can find a league for just about every level of bowler as well as any day and time of the week. This is a great way to get out and have some fun while also exercising. Yes, bowling does count as exercising, no doubt about that.

Terje Brooks Ellingsen is an internet publisher. His website nv-Fitness4Life.com offers valuable free information for all who are interested in fitness issues, for example life fitness and workout . Check out Fitness4Life now.

How Important Is Aerobic Exercise To Lose Weight?

Every time I am at the gym it seems the people who are making the most progress are the ones on the treadmill. Their shirts are drenched in sweat and it looks like they are running a marathon. They are performing intense aerobic exercise. These people aren't putting themselves through that for no reason, they know the benefits of such an exercise.

During aerobic exercise not only do you increase your heart rate dramatically, you move large muscle groups in your arms, legs, and hips.

There are many benefits that aerobic exercise brings to your body.

Your body takes in a LOT of oxygen. You bring in the maximum amount of oxygen into your blood stream.

Your body pumps blood much faster. Your body requires more energy. The only way to get this energy is to move the oxygen through your blood stream.

Your body release many endorphins. This in my view is the greatest part of Aerobic exercise. Once you are done your body and mind feels so great. Endorphins are your bodys natural painkillers.

There have been many studies done to show that Aerobic exercise helps you live longer then someone that does not perform it.

Your will increase your body's stamina, help manage any stress, and improve your sexual performance. A study in 2003 by Harvard Medical School showed that men who ran 3 hours or more a week reported sexually functioning like men who were two to five years younger then them. If that's not a reason for men to get out there and run I don't know what is!

Aerobic exercise is important along with a great diet and a safe diet pill.

Good luck in your quest to be healthy!

Sean Morganse is a weight loss expert that has been experimenting with different weight loss pills, diets, and exercises for over ten years. You can visit his informative website on diet supplements and programs at http://www.weight-solutions.net

There is Nothing Better Than Aerobic Exercises

A lot of people turn to exercise in order to have a healthy and attractive body. But most of them start their workouts by using the wrong approach. They tend to use aerobic exercises for warming up, before proceeding to their “real workout”, lifting heavy weights. In fact, there is nothing better than aerobic exercises for your health. Although it is true that lifting weights can give you bigger muscles, if it is done by itself, it will not give you the strength and tone offered by endurance lifting or regular exercise. Lifting weights without regular aerobic sets will also affect body flexibility and may cause severe injuries. If you want to improve your physique, you should focus on aerobic exercises, and only once you have a good program, should you proceed to try heavy lifting.

I learned all my knowledge about aerobics from my online training program, and its course on aerobics and fitness. Aerobic exercises when properly combined with strengthening and stretching, can build lean muscle mass without any dangerous lifting, and can enhance your cardiovascular health in the process. My body is all the poof you need to prove the effectiveness of this approach. I am 185 lbs of lean muscle, complete with impressive pectorals and six pack abs, all thanks to the wonderful aerobic exercises I go through in my work outs.

If you want to try aerobic exercises, it would be a good idea to get a trainer. A personal trainer or a more experienced exercise partner will motivate you to do your work out routine. The personal trainer will also ensure that you are not overtraining, and that you are doing the exercises correctly and safely. If your budget does not allow you to hire a personal trainer at a fitness club, you can choose to enroll in an online aerobic workout program.

This will allow you to learn about the proper way of doing exercises, and give you schedules and goals to help you get the best out of the program. It even gives you the opportunity to receive occasional feedbacks from your aerobic trainers. Some of them have live web cam interviews, which enables you to ask any questions that you have about your aerobic exercises program and other health issues.

Morgan Hamilton offers expert advice and great tips regarding all aspects concerning Aerobic Exercises. Visit our site for more helpful information about Aerobic Exercises and other similar topics.

Health Benefits of Aerobic Exercises

There are many health benefits to doing a regular daily aerobic workout. Taking part in any type of aerobic exercise greatly improves a person's health and fitness levels and of course, it can also be effective in weight loss since different types of aerobic activities help to burn more calories and for that reason can be combined with a healthy diet to produce even more health benefits. The term 'aerobics' means 'with oxygen' since you take in oxygen when you breathe and when you are exercising your breathing is faster and you feel quite warm and sweaty when you are working out as a result of taking in more air. This type of workout is extremely good for the heart and helps in delivering oxygen to different parts of the body.

What Type of Activities are Aerobic Workouts?

Aerobic activity can involve any type of exercise that raises a person's metabolism. Some of the more popular exercises include swimming, cycling, walking, jogging, running, stair climbing and general aerobic workouts. However, any kind of activity or exercise will help to improve a person's fitness level and aid in a person's weight loss. For instance, performing household chores such as vacuuming and cleaning can also contribute towards raising a person's fitness level.

What about dancing or bouncing on a trampoline, skipping, rowing, basketball or skating? These activities are also very good at burning calories.

In other words, any type of exercise will help you to get fitter as long as you do it regularly and it does not have to involve activities that are exhausting to perform. In fact, doing regular light or moderate aerobic activities is easier to maintain and gives better results since they are more likely to be kept up than aerobic exercises that involve high intensity workouts. In any case, it is always best to start at a lower level and gradually increase your activity levels when you get fitter.

For a person who is new to exercising or someone who finds it difficult to get themselves motivated or stick to any form of aerobic exercise, the best place to start is with doing something you enjoy for around thirty minutes a day three to five times a week. One of the easiest aerobic exercises to perform is walking since a person can start off doing a low intensity workout that is easy to keep up and then gradually progress to a more effective type of brisk walking. The only special requirement is a reasonably good pair of walking shoes and appropriate clothing. There are many people who enjoy performing this type of activity since it doesn't really feel as though they are doing any specific kind of aerobic exercise. Many have increased their fitness levels to the point where they actually enjoy going jogging or running.

The thing to keep in mind with exercising is that any type of aerobic activity is effective as long as it is adhered to regularly and when it is performed on the right fitness level to suit the person doing the exercises.

Michael Russell Your Independent guide to Aerobics

Benefits of Aerobic Exercise

The real benefits of aerobic exercise are achieved by increasing your heart rate and breathing hard for an extended period of time. During this aerobic activity your body produces more energy and delivers more oxygen to your muscles. Your heart beats faster and increases the blood flow to your muscles and then back to your lungs.

Aerobic means "with oxygen" and your body's aerobic system is your heart, lungs, blood vessels and muscles. The benefit of aerobic exercise is based on how well your body can deliver oxygen to your muscles and use it for energy. Regular aerobic workouts increase your ability to take in and transport that oxygen and improves your aerobic capacity.

A good aerobic exercise program can help you live a longer, healthier life and enhance your well being. You get a multitude of benefits if you do your aerobic workout on a regular basis even if the intensity is low or short in duration. It's fun to keep a log of your workouts that track your progress to see how far you have come in your pursuit of fitness.

The bottom line is to start an aerobic workout that you enjoy and look forward to doing on a consistent basis. Aerobic activity is fun and it doesn't require a lot of concentration. So listen to music, watch TV or listen to educational tapes while you are performing your aerobic exercise program.

Aerobic workouts make you feel better about yourself so you can enjoy life more. It boosts your mood, strengthens your heart muscle, helps you maintain your weight and can even lower your blood sugar levels. It can help increase your stamina and help you manage stress. A session of aerobic activity can help you relax after a stressful day at work. It can even improve your sexual performance.

If you maintain a regular aerobic exercise program as you get older, your muscles will stay stronger and help you avoid fractures and falls. This will help keep you independent and on your own longer. People who engage in exercise and cardiovascular fitness appear to live longer than those who don't.

Aerobic activity comes in many forms and you can benefit from the time you spend in doing them. The benefits of aerobic exercise are good for your body and your mind and will help to make you live longer, stay healthier and feel great.

Copyright © 2005 Treadmill Info.com All Rights Reserved.

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Aerobic Exercise - Treadmill Weight Loss

Doing exercise on the treadmill is a wonderful way to lose weight. However, you need to combine it with something else if you want you weight loss on the treadmill to be effective.

Of all the aerobic exercises, the treadmill is probably the most popular. These are the machines that are always occupied in the gym and are the best sellers for home gym equipment.

Many do their aerobic exercise on their treadmills every day. When you see them after a month there is very little change, if any.

Why is this?

It is because many folks do not realize that they have to adapt their eating habits as well.

It will help very little if you sweat on the treadmill and continue to eat the way you did when you gained the weight you want to lose.

At best you are going to stay at the same weight, or you are still going to gain weight.

For aerobic exercise on the treadmill to be effective with helping you burn fat and lose weight, you also need to increase your metabolism and lower your calorie intake.

To increase your metabolism you need to eat more… frequently.

What, I hear you say; I can eat more and lose weight? Well, yes and no. I didn't say you should eat more, I said you should eat more frequently.

The more frequently you eat, the faster your body metabolism becomes. That means your body becomes more efficient at turning your food into energy.

By combining smaller and more frequent meals throughout the day with aerobic exercise on the treadmill, you essentially fool your body into believing that it does not need to store fat. It "thinks" that way because it is getting fed every two to three hours.

Eat small low to medium calorie meals every two to three hours, then spend between 20 and 40 minutes on the treadmill with your aerobic exercise.

Stay away from the scale for the first three to four weeks. You will only begin to notice the difference in your weight after that amount of time.

By sticking to your aerobic exercise routine on the treadmill, and combining it with increasing your metabolism, you can have the lasting weight loss that escapes so many people.

Tisha Diaz recommends this fat loss and weight control program that will help you get rid of those excess pounds and make you slim and trim.

Aerobic Exercises Around Home

The Benefits Of Aerobic Exercise are well known to all of us...better circulation, more stamina, resistance to infection, more energy, better attitude, etc. But what if you're too busy with work and household duties to find the 2 hours per week? What if you can't afford the equipment or gym membership? This article is for you! We're going to take common household chores that you have to do, anyway, and transform them into an aerobic fitness exercise program. Ready...Set...Go!

Fitness Exercise Schedule: The key to an aerobics workout is to get your heart rate elevated at least 20 minutes, with warm-up and cool-down time of 5 minutes on either side of the workout. In order for the household activities to have aerobic value, then, they must keep your body in constant motion for 30 minutes. This requires some planning but there really are enough household duties to get the job done. In fact, if you develop the habit of doing these things aerobically you may actually gain extra time because of the much faster pace. Plan your aerobic exercises (chores) so you're doing them for 30 minutes, 3-4 days per week. To make it more fun and easier to keep active you can play some upbeat music while you're doing you're housework aerobics.

Indoor Aerobics: It's probably harder to get good aerobic exercise on foul weather days, so these exercises can help you even if you have time for the regular jog.

1. Jog Away is putting things away at a fast pace, but it requires a certain amount of messiness to get full aerobic value. If you have kids, this won't be a problem.

2. Vacuum-er-cise requires all furniture be moved and a plan of action (where plugs are) before you start because you're going to vacuum all the floors in 30 minutes, using long, strenuous movements.

3. Dust-er-cise requires all surfaces be ready for dusting before you start or things could get broken.

4. Tub aerobics can take 30 minutes if you include shower walls and faucets and dry all surfaces with a towel afterward. If it doesn't take long enough, add in the sink and toilet...it couldn't hurt.

5. Hard Floor Fever is a great workout. Move all furniture, place broom, mop water, mop and drying towel within easy reach before starting. Then, sweep, mop and dry floor without stopping. The hand drying is great exercise and removes any residual dirt.

6. Window Workout requires that you adjust all blinds/curtains, move articles out of the way and strategically place drying towels before beginning. If you've got as many windows as we do, this could be more than one workout.

Outdoor Aerobics: Just like indoor aerobics, only the weather is nice. As an added benefit, once you get conditioned for this, you'll save lots of money on car washes, mowers, trimmers and leaf blowers.

1. Window Workout: Same as indoor, except please only do this with windows you can reach while standing on the ground. Ladder aerobics produces too many personal injury claims. Also...don't use the hose or a squeegee...this is supposed to be exercise.

2. Sweep-er-cise is good for at least a couple workouts by the time you count porch, deck, driveway, garage and sidewalks. Just make sure to do it quickly enough to keep your heart rate up. You can pick up the debris after the workout.

3. Whack aerobics is done on all the weeds you used to use that string trimmer for. You'll have to buy a new gardening tool called an idiot stick. Basically, you swing it one-handed at the weeds until they're at the desired level.

4. Car Wash Workout requires the hose, bucket, towels, wax and buffer all be ready before you start. Make sure and jog in place while you're rinsing...otherwise your heart rate will drop.

5. Mowin' Madness is usually good for a few workouts. Do not use a power mower for aerobics...I can't afford the legal fees. Use a push mower!

6. Rake-a-robics is usually possible a few months a year.

7. Shovel-cise can be done occasionally if you have a yard, more often if you live in the snow belt.

Personal Workout: I know the language I used made these activities seem silly but the concept of using chores as a fitness workout seriously works. Five years ago I was diagnosed with diabetes. Most of my life, I avoided physical labor by using power tools, like everyone else. When we bought our 20 acres for our home, I planned on getting bigger power tools. Fortunately, we couldn't afford to do that. I even had to do all the clearing and a lot of the construction to save money. After the heavy labor required for the tree and shrub clearing, hand digging and landscaping and building 700 square feet of decking, I had the best blood tests since diabetes began. Since then, I could have paid to have the 2 acres around my house fire-cleared, but I'm doing it myself. It's wonderful exercise. Yes, I use a leaf blower and a chain saw, but I move all the wood by hand...several tons of it. Not bad for a reformed city-boy. My point is this...you can save money and get a great workout around the house if you just change the way you approach housework.

Glen Williams is Webmaster for http://www.e-health-fitness.com, founder and CEO of EHF, Inc. He has done extensive research on personal and family health and fitness issues and has been helping and advising people on health since 1987. You can comment on his articles at Health And Fitness Forums.

Top Aerobic Exercises

We all need a little exercise in our lives, should it be for weight or for overall health. Here are the best types of aerobic activity for fat loss:

Running/jogging outdoors - running or jogging is a fantastic cardiovascular exercise and one of the best when it comes to fat loss. One of the advantages is that you don't need any machines when doing this aerobic exercise. Most beginners would be better off by starting with only jogging, because when your body is not used to high intensity aerobic exercises, it can lead to an injuries.

Walking - walking is a perfect exercise for beginners if they're just starting a fat burning program. Walking is very natural, meaning everyone can walk and doesn't tire the body too quickly. The only drawback is that even if you walk for 30-60 minutes, it won't really burn many calories unless you walk at a fast pace.

Treadmill - just like running/jogging outdoors, it can also be done indoors. This is a big advantage to people who have cold climates and cannot run/job outside all year long. Because of all the advances in technologies, treadmills now have a lower injury potential so it's much easier on your feet and legs.

Stationary Bicycle - stationary bicycles come in different forms, the two most popular ones are stationary upright bicycles and stationary recumbent bicycle. The upright bicycles provide different preprogrammed courses which help people keep the same intensity throughout the workout. Most of them have multiple difficulty levels and built-in heart rate monitors. The recumbent bicycle is very similar to the upright one, but because the lower back is supported, it's much more comfortable.

Outdoor cycling - not as good as stationary bicycling because people can cheat by letting gravity do all the work. But a lot of people enjoy mountain biking and cross-country cycling, so they'd prefer to ride their bikes outdoors. In order for outdoor cycling to have a fat burning effect, you must maintain a steady pace or else it won't be that effective.

Elliptical machine - these machines first became popular in 1995. Lots of major fitness companies started making their own version of the elliptical machine. It's like a combination of hiking, cycling and walking all in one, which is what give it its excellent fat burning potential. And because it's a very fun exercise to do, people tend to report that it's much easier to for them to complete then other exercise at the same intensity.

Rowing machine - many people consider the rowing machine to be the most total aerobic exercise because it works all the major muscle groups in the body through a wide range of motion. The advantage to this is that it burns a lot of calories which helps burn more fat, but it can also be very fatiguing for people to maintain a sustained long enough workouts.

Stairclimbers - these aerobic exercises not only provide an intense fat burning workout, but they also effectively target the hamstrings, glutes, quadriceps and calves. They come with many difficulty levels and workout programs. Unless you feel some knee pain, this one's a very high calorie burning exercise.

Michael Russell Your Independent guide to Aerobics

The Difference Between Aerobic and Anaerobic Exercises

Many people mistakenly believe that all vigorous forms of exercise are aerobic in nature. However, some forms of vigorous exercise are actually anaerobic, and have a very different effect on the body. If you’re just getting started on an exercise regimen, this information will help you sort out the difference between the two and tailor your workouts accordingly.

So exactly what is the definition of aerobic exercise? Aerobic means “with oxygen,” where anaerobic is “without oxygen.” No, that doesn’t entail holding your breath while exercising! Rather, it refers to cellular tissues producing energy without having to rely on oxygen availability. Alternatively, you may have guessed that aerobic exercise requires large supplies of oxygen to generate energy. The fundamental difference between aerobic and anaerobic exercises is that simple.

A more detailed definition is that during aerobic exercise, activity is so sustained that it requires large amounts of oxygen. The muscles utilize oxygen to burn fat and glucose to manufacture adenosine triphosphate (ATP) - the basic energy vehicle for all cells in the body. During the initial stages of aerobic exercise, glycogen is transformed into glucose. If glucose stores become depleted, fat is metabolized as fuel. It’s interesting to note that “runner’s high” occurs when muscles have exhausted their immediate glycogen stores and begin relying only on oxygen, which releases endorphins in the brain.

During anaerobic exercise, the muscles being used rely on energy-producing processes that don’t require large amounts of oxygen. Instead, the body metabolizes muscle glycogen to produce power. Glycogen is supplied by blood sugar, which is manufactured by the liver from dietary amino acids and carbohydrates--whole grain, of course! Anaerobic exercise is so fast and brief that it doesn't have time to rely on oxygen, so glycogen is used.

Some people mistakenly believe that aerobic exercise makes you small and weak. However, it actually tones muscle throughout your body and burns fat. This will make you look good in your bathing suit--not to mention your birthday suit! The effects that aerobic activity has on your body are not merely cosmetic - there are numerous health bonuses, such as:

· Improved circulation and lower blood pressure
· Increased lung capacity through stronger respiratory muscles
· A stronger heart, which boosts pumping efficiency and lowers the resting heart rate
· Increased red blood cell count, which transports oxygen more efficiently throughout the entire body
· Reduced risk of cardiovascular disease

The effects that anaerobic exercise has on your body involves being able to deliver powerful performance on demand. That comes in handy when sprinting to the finish line, or making a break to score after stealing the ball. Muscles that are anaerobically trained develop differently, which boosts their performance in brief, high-intensity situations. Benefits include:

· Stronger bones
· Reduced muscle atrophy with age
· Increased speed and power
· Increased muscle strength and mass

It’s important to understand the different types of exercises that produce an aerobic vs. anaerobic effect. Anaerobic benefits are produced by brief, high-intensity activities, while in the aerobic zone, effort is moderate with a steady heart rate.

Specific types of anaerobic exercise include tennis, weight lifting, sprinting and jumping. If you’d prefer not to frequent a gym, weight lifting can be performed in the comfort of your own home. A few dumb-bells, a weight bench and medicine ball are all you need.

Some good aerobic exercises are walking, running, swimming, cycling, cross-country skiing and rowing. Fortunately, you can do aerobic exercises at home: riding an exercise bike, walking on a treadmill, or following an exercise video - the choices are virtually endless. This is particularly helpful if it’s rainy or drastically cold outdoors. Also, depending on where you live, going snow-shoeing, hiking or kayaking is possible without ever having to step foot in the car!

Combining aerobic and anaerobic exercise is essential to maintaining overall balanced fitness. While most associate getting into shape with aerobic activities, anaerobic exercise is a beneficial complement to aerobic exercise. For example, weight lifting is a great way to add even more tone and definition beyond what aerobic training provides.

Be sure to check with your physician before beginning any exercise regimen. Also, it’s very important to begin any exercise program slowly. Many people overdo it and lose motivation or worse yet, sustain injury. You may experience a little soreness the day after working out in the beginning; but if you are so sore that you can only work out one or two times per week it is counter-productive. Make exercise a healthy habit by doing a little every day; you can increase the intensity as you build endurance and strength over time.

Of course, a daily exercise routine is just one factor in the equation for optimum health. You should also enjoy a nutritious and delicious diet, get eight hours of sleep every night, say no habits such as smoking and excessive drinking, and make sure you get the full spectrum of vitamins and minerals that your body needs to look and feel its best.

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