Essential Fitness: 3rd workout, 4th week, 2nd month

The third workout of the fourth week of the second month of our Essential Fitness program to lose weight and tone the body includes 40 minutes of brisk walking, as an aerobic activity. By now you are quite fit and you can lengthen the pace. When you start, start slowly, in the center of the work out accelerate, then slow down a bit towards the end of the training session.

Aerobic activity: what are they?

Brisk walking is part of aerobic exercise. This type of physical activity involves the use of oxygen as gasoline to burn the sugars first – it would be better to call them glycogen – then after about twenty minutes of activity it affects the fats. In addition to brisk walking, aerobic activities also include running, swimming, cycling, skiing, especially cross-country skiing.

The benefits of aerobic activity

There are many recognized benefits of this type of exercise. First of all, it strengthens our resistance to fatigue by reducing heart rate and increasing respiratory capacity. It also facilitates the multiplication of capillaries, helping to better oxygenate every area of ​​our body. It is recommended if we are trying to eliminate the fat that we have accumulated. Doing so has a direct effect on the levels of cholesterol and triglycerides. It lowers the risk of developing various chronic diseases, such as cardiovascular and some types of cancer. In addition to toning certain muscle groups – mainly the muscles of the legs and abdomen – it lowers anxiety and stress levels. This is because it stimulates the body to release endorphins, which are considered the feel-good hormones.

Why are regularity and heart rate important?

To get all these benefits, exercise must be done consistently and regularly. The right time is around 40 minutes. As we have already said, it is only after twenty consecutive minutes that our body begins to draw from the fat pads.

What is the right frequency? Many argue that to be ok you should be able to speak without being out of breath. A more scientific way is to check your heart rate during exercise. Many smartphones and watches now offer credible service. However, your maximum heart rate (HRM) is calculated by subtracting your age from 220.


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