There are two types of respiration your body undergoes: aerobic and anaerobic. Aerobic respiration burns fat, while anaerobic respiration burns glycogen, and even promotes the storage of fat. So, if you’re trying to lose extra fat, do aerobic workouts. Aerobic workouts also improve your immunity and give you more energy.
Cool-downs at the end of a workout prevent blood from pooling in your working muscles, which increases toxicity in the bloodstream.
Calculate your ideal heart rate.
The formula to calculate your ideal heart rate is 180 minus your age.
If you are recovering from a major illness, or you are on medication, subtract 10 points.
If you have not exercised before, are prone to falling sick, or are injured, subtract five points.
If you have been exercising consistently for more than two years, add five points.
Stick to exercises that don’t raise your heart rate too much.
As long as your breathing is steady and you can talk, you’re exercising aerobically. Try to keep your heart rate relatively stable and around your ideal heart rate.
Follow an aerobic exercise plan.
Warm up for 15 minutes, then exercise for at least 20 minutes (you can go up to 30-45 minutes), before cooling down for another 15 minutes. A good cool down exercise is walking, but anything that involves mild movement will work.