2013 is all about reaching your maximum aerobic fitness. However, to do this requires more than just a New Year’s resolution. It requires plenty of discipline, perseverance and training. The advantage of attaining heightened aerobic conditioning increases lung capacity, weight loss and increased metabolism. This enables you sculpt your body and look great in any outfit you put on. Here are 3 steps to achieving maximum aerobic fitness.
Step 1: Complete Interval Training
An interval training regiment combine with long and short burst cardio interspersed with brief (30 to 60 seconds) periods of rest. This form of training is important for enhancing your aerobic capacity. Begin with interval training with running. Run a course compatible to your ability, but don’t maintain a steady pace, incorporate sprinting for 20 seconds and then fast walking for 10 seconds and then back to a slower run pace for 30 seconds for the duration of the run. As your aerobic ability enhances, start extending the time spent at both sprinting and slower pace running until you are doing 4 minutes of each for the duration of your run.
Step 2: Cool Down and Stretch
Remember to always spend at least 15 minutes after cooling down after you completed an interval training session. The cool down can be lite jog at a steady pace or a natural walk at a steady pace. This form of cool down will help to prevent injuries, and enable your muscles to recover faster. After every cool down it is very important to stretch for at least 10 minutes to prevent cramping and ensure your muscles stay warm and loose. Bothe cool down and stretching are often overlooked and lead to an inability to maintain a high level of fitness (due to soreness and injury). Always cool down and stretch after a cardio workout.
Step 3: Engage in Weight Training
The perfect compliment to your aerobic training is strength training. When you include strength training with cardio training you increase your overall strength, and burn twice as much calories. When you burn fat through cardio and then simultaneously build underlying muscles through strength training, you truly begin to sculpt the body. Include 2 to 3 strength training sessions into your cardio routine weekly. You should include lifting weights, along with Pilate’s strength training.
By following these 3 steps, you will achieve maximum aerobic fitness in 2013. Stay focus on your goal and challenge yourself by increasing your aerobic strength. The reward of fitness results will present itself in just a short amount of time if you remain dedicated.