- ...training. Your gains in the gym may stall if not regress, you risk overtraining
and, depending on the activities used, you may get injured.. Choose a zero-impact activity, e.g., stationary cycling (with the seat posi-
tioned so that your leg is almost fully straight when the pedal is at its bot-
tom position, for knee care), or use a skiing, climbing or rowing machine, or
choose a very-low impact activity such as brisk walking. e more muscula-
ture you can involve in the exercise, the better—for increased effectiveness
and productivity relative to time invested—so skiing and rowing are supe-
rior to walking.. Millions of people have been injured from jogging, running, and road
cycling, all in the quest for improved health. Some supposedly beneficial
activities are very dangerous. Apply common sense and make sure you do
not use an activity that is likely to produce either acute or chronic injury.. Just two or preferably three – minute aerobic sessions each week are
fine, excluding the few minutes needed for a gradual warmup and another
few minutes for cooling down, each session. Either perform the aerobic
training after you weights workouts, on your off days, or a mixture of the
two. Write a convenient and practical schedule, and stick with it.. Moderate-intensity aerobic training is important or else you will kill your
gains in muscle and might. If you cannot talk, albeit haltingly, while you do
your aerobic work, you are training too intensively. You should be breathing
much heavier than when you are at rest, but you do not need to be gasping.
Always keep in mind that you cannot focus on getting a stronger and better
physique if you are training like a competitive endurance athlete.. If you are currently not doing any specific aerobic exercise, and especially if
you are over thirty-five years old, start pronto! But start out gently and take
a month or so to progressively build up to the required duration and inten-
sity. If you rush this process you may overstretch your recovery abilities, and
overtrain. e body has a wonderful ability to adapt to imposed demands,
but apply new demands gradually.. Start your aerobic session very easily and take a few minutes to work up
to your intended level of effort—consider this as the warmup period. Your
body needs a few minutes before it starts drawing most of its energy from
the aerobic system.