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Cardiovascular work it can be aerobic or anaerobic, depending on the intensity with which the exercise is performed. Efficacy aerobics we work with a moderate-low intensity and with a long time, this allows us to breathe normally and even talk and that the presence of oxygen makes the onset of fatigue difficult, such as: 1 hour of walking at a slightly faster pace than during a walk.
He anaerobic work it is more intense and shorter in time, They are exercises in which we cannot speak and with a high degree of fatigue while being performed. This activity must be performed 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, offers multiple benefits such as: increase lung capacity, improve muscle and bone level, prevent disease, regulate cholesterol, triglycerides or tension, reduce body fat, balance insulin and glucose, etc.
A good aerobic work proposal for women who start physical activity is walking, which they can alternate with activities such as cycling, swimming or walking. I’ll leave you a work proposal that will make you only need some sneakers and want to feel better:
First phase (4 or 5 weeks)
– Activity: walking
– Duration: 45 minutes – 1 hour
– Frequency: 3 days a week – over time, it is extended to four or five days, depending on the state in which it was acquired.
– Intensity: moderately low, in which it is possible to speak. Remember that the pace will be faster than during a walk, but without lack of oxygen.
Progression 1 (4 or 5 weeks)
– Activity: walk or run
-Duration: Run very slowly for 45 minutes in 2 minute intervals and walk for 2 minutes until you can run calmly for 30 minutes.
– Frequency: three to four times a week.
– Intensity: moderately low, where it is possible to speak, perhaps less fluently than when walking alone, but still able to speak.
Progress 2
– Day 1: 45 minutes of light running.
– Day 2: 10 minutes of light running plus 10-minute intervals of one minute of moderate to high intensity and one light. It has to be repeated twice to achieve a total of 40 minutes of exercise.
– Day 3: One hour at 5 minute intervals and five minutes at a moderate pace.
The benefits are not achieved in the short term, so it is important not to get carried away with laziness, lack of will or time, make a schedule and try to stick to it helps us achieve these goals that will no doubt bring us better health and quality of life.
* Iván Morales Martín is the founder of Keep in Shape.