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Aerobic Exercise: Training Hard and Fast

summertime sports runningAerobic exercise is a great way to improve your health and fitness. Running, dancing, and jumping are all options for you! Dr. Partha Nandi, author of THE DR. NANDI PLAN, shares his tips on how to get your best work out in a short amount of time. 

With aerobic exercise, you are using your heart and lungs to improve the circulatory system. You can build healthy lungs and a stronger heart through aerobic exercise such as jogging, participating in an aerobics class or sports like basketball and tennis, walking briskly with weights, lifting light weights in rapid succession (Arnold Schwarzenegger invented this move—with heavier weights—because he hated to jog), dancing, and jumping rope. In addition to a stronger heart and lungs, this form of physical activity and movement will strengthen your immune system, improve your muscle strength, and help prevent disease. Hypertension, diabetes, and obesity can be improved as well.

Interval Training

Recently, interval training has been gaining many fans. You merely undertake 20 seconds of a high-intensity aerobic exercise, followed by a 40-second recovery period of less intense exercise or rest, followed by another 20 seconds of intense aerobics. Repeat, working up to 10 minutes of intervals. Raising and lowering your heart rate in this manner will strengthen that muscle and increase your endurance and strength overall.

Running

In running, interval training is referred to as fartlek, a Swedish word meaning “speed play.” Fartlek includes periods of fast running interspersed with periods of slower running. If you jog, sprint for 20 seconds and then return to your normal cruising speed. After 40 seconds pass, sprint again. Repeat through- out your jog, thus increasing the strength of your heart and your stamina.

I loved my aerobic exercise routines even when I was a high school student. I would play basketball and would love the sweat and feel of my heart pumping. Because of my rheumatic heart disease, I had testing to ensure that my heart could handle the workout. I controlled my weight effectively and felt mental stability in times of stress. Aerobic exercise has been helpful to me and countless others.

Find out more helpful tips on how to live a healthy life in THE DR. NANDI PLAN by Partha Nandi

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For more on Tips on Life & Love: Eat Until You Are Two-Thirds Full: A Real-Life Diet Strategy

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Excerpted from The Dr. Nandi Plan by Partha Nandi. Copyright © 2018 by the author. Used by permission of the publisher. All rights reserved.

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