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Aerobic Sports: Good For Conditioning The Cardiovascular System

Walk, Swim Or Cycle

Many team sports are able to give a person the same levels of conditioning as aerobic sports do. Sports such as soccer, basketball, volleyball and other like activities, when they are played for more than 20 minutes duration and that too, at intensity of 60% or more, provide the athlete with good aerobic conditioning. The main point is that the aerobics sport should provide enough activity in order for the player to obtain cardiovascular benefit. Sports like baseball and bowling are often only played by participants as a means to provide diversion from everyday routines. They are not aerobic.

Aerobics sports must be vigorous, lasting 15 minutes and performed thrice a week to condition the heart and lungs or they may be moderately vigorous, lasting for half an hour performed thrice a week and when performed briskly will also condition the heart and lungs. Sports that are neither vigorous nor moderate will not condition the heart or lungs but are nevertheless enjoyable and help to improve the coordination as well as tone the muscles and also relieves tension.

The hour just ahead of when one takes the evening meal would be ideal for performing any aerobic sports and one should spend at least five minutes to warm up and then spend fifteen to thirty minutes exercising the heart rate target zone and finally, spend five minutes cooling down. One should exercise as briskly as possible for at least a quarter of an hour and maximum of half an hour, thrice weekly.

Some useful walking aerobic sports tips include always doing one’s fitness walking in comfortable, properly fitted walking or running shoes. One should also do some light stretching before and during the walk, though heavy stretching should only be done after the workout has been completed, when the muscles are still warm. To warm up, one should walk slowly for about five minutes at the beginning of each workout thereby allowing the aerobic energy system to become ready.

One need not walk too quickly and walking should be done at a comfortable and strain-less manner. The stride should be quick and fluid and the foot should land on the heal, keeping the head straight and hips level. The shoulders should be relaxed and the arms need to be bent slightly. When the arm swings forwards the chest should be raised to chest level and on the backswing, the fist should not go beyond the hip.

When performing swimming aerobic routines do your swimming laps with a lifeguard on hand and wear a comfortable swimsuit. Warm up should take five minutes and begin slowly doing four laps and then increase by one lap each following day till you cannot tolerate any more laps. To prevent excessive fatigue you might want to breakup the workout by swimming a few laps, resting for a minute and then swimming a few more laps.