Aerobic Training Adaptations

Aerobic type training is perhaps one of the most popular types of training. A likely reason is probably because of the convenience involved. Anywhere there is a road, swimming pool, stairway, track or gym, there is a chance to get the heart pumping and burn some calories. With aerobic training there comes some adaptations. These adaptations take place over the course of time and they can have quite a positive effect on the body.

When first starting aerobic training, the body has to acclimate or adapt to the stress that is being put upon it. This is very significant in the treatment and prevention of disease and also for gradual weight reduction. The idea is to work up gradually instead of going at a high intensity right form the start.

There are quite a bit of different adaptations that occur with aerobic training. Some of these include lower blood pressure, increased blood flow to muscles, stress reduction, strengthening of respiratory muscles, lowered cholesterol levels and weight loss. You can also expect to get better sleep and better brain acuity.

It takes the body time to adapt to aerobic training. This is especially the case for first-time exercisers or people who once exercised and are currently not training. Always start off slowly and work your way up. This could be as little as walking 10 minutes a day, then working your way up to 30, 45 and even 60 minutes. First increase the time, then increase the intensity.

As your body adapts to aerobic activity, there are a lot of features that are involved. Aerobic activity consists of repetitive movement of the major muscle groups of the body. This includes the muscles of the arms, legs, hips, back and shoulders. Your heart rate will get elevated and you will breath heavier. There will also be an endorphin release attached that will give you a felling of elation. This is sometimes referred to as the "runner's high."

When doing aerobic activity, you can get the same training effect from breaking your sessions into increments. For example, if you train for 30 minutes a day, you can break this into two 15-minute sessions or three 10-minute sessions and still get the same adaptations. According to the "Journal of the American College of Nutrition," performing exercise in short bouts has the same effect as doing continuous exercise for the same time frame.

Whenever starting a new exercise program, always seek the consent of your health care provider first. This is especially the case with any higher intensity aerobic exercise where your heart rate will get elevated quickly.