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Cardiovascular work it can be aerobic or anaerobic, this will depend on the intensity with which the exercise is performed. the activity aerobics it is worked at a moderate-low intensity and with a wide time, this allows us to exercise breathing normally and even talking and this presence of oxygen makes the onset of fatigue more difficult, such as: walking 1 hour at a slightly higher pace than on a walk.
the anaerobic work it is more intense and shorter in time, they are exercises that do not allow us to speak and with a high degree of fatigue while performing. This activity should be worked on short intervals and with breaks to be able to recover, for example: a 3-minute run or a sprint.
From a medical-sports point of view aerobic work has always been important for health, brings multiple benefits such as: Increased lung capacity, improvement in muscle and bone, disease prevention, control of cholesterol, triglycerides or stress, reduction of body fat, balance of insulin and glucose, etc.
A good proposal for aerobic work for women who are starting to do physical activity is walking, which can alternate with activities such as cycling, swimming or hiking. I leave you with a job proposal that only requires sneakers and a desire to start feeling better:
First phase (4 or 5 weeks)
– Activity: walking
– Duration: 45 minutes – 1 hour
– Frequency: 3 days a week – over time will be extended to four or five days, depending on the state so that it is acquired.
– Intensity: moderate-low, in which you can be able to speak. Remember that the pace will be higher than on a walk, but without running out of oxygen.
Progression 1 (4 or 5 weeks)
– Activity: walking or running
-Duration: 45 minutes at intervals of 2 minutes running very slowly and 2 minutes walking until you get 30 minutes of gentle running.
– Frequency: Between three or four times a week.
– Intensity: moderate-low, in which one can be able to speak, perhaps with less ease than when only walking, but being able to speak.
progression 2
– Day 1: 45 minutes of smooth running.
– Day 2: 10 minutes of gentle running plus 10 minutes of intervals of one minute of moderate-high intensity and one gentle. You need to repeat twice to get a total of 40 minutes of exercise.
– Day 3: One hour with intervals of 5 minutes running smoothly and five minutes running at a moderate pace.
The benefits are not achieved in the short term, so it is important not to get carried away by laziness, lack of will or time, to set a schedule and try to comply. it helps to achieve these goals that will undoubtedly bring us greater health and quality of life.
* Iván Morales Martín is the founder of Stay in Shape.