Aerobic Exercise 101: Beginners Guide in 2021


Aerobic training is an essential key to your overall fitness goals. You may be thinking, how can aerobic training help me build muscles? There may be more ways than you think.

First, you can build all the muscle you want, but no one will notice if you have a layer of fat over them; to burn that fat off of your muscles, you’re going to need oxygen. In order to get that oxygen, you need to perform cardio and elevate your heart rate.

Second, when your lifting heavyweight in the gym, your cardiovascular endurance is vital. If you do not breathe, you are not going to be able to lift the weight. If you don’t believe me, then try it. Most likely, you’ll pass out, so no, don’t try. Anyway, you will want your cardio endurance at optimal so you can push out those last few reps.

Lastly, what is the most important muscle in your body? Duh, your heart. Aerobic training is crucial to heart health. By performing cardio, you will strengthen your heart and make it more efficient at pumping blood.

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I could go on all day, but here are just a few more benefits of performing aerobic training:

  • Reduced Stress Levels
  • Better Sleep
  • Improves Mood
  • Increased Lung Capacity

Types of Aerobic Training

I want to point out that there is no perfect type of aerobic training. It all comes down to what you like to do. Although this is true, there are different exercises that may suit some people better than others. Here are the types and how they can benefit you:

1.) Low Intensity, Long Duration

jogging as aerobic exercise

It includes exercises such as walking, cycling, and jogging. This type has a target heart rate of 40-60% for 40 minutes or more. This type of aerobic training is best for people just beginning a routine.

2.) Medium Intensity, Medium Duration

This includes exercises that get your target heart rate to 70% for 20-40 minutes. This is best for people looking to burn fat.

3.High Intensity, Short Duration

This includes exercises that get your target heart rate to 80-85% for 5-20 minutes. This is best reserved for people with a high fitness level. It can help you bust through any type of cardio plateau.

4.)Interval Training


This type of training gets your target heart rate up to 85-100% for a short period and then takes it back down for a short period. You repeat this for the desired time.


  • Sprint – 30 Seconds
  • Jog – 30 Seconds
  • Walk – 30 Seconds
  • Repeat for desired time

The type of aerobic training is so effective because it confuses your cardiovascular system. It helps you to burn calories even after you’ve completed your aerobic training session. It can also prevent your body from using hard-earned muscles.


There is no denying that you need to perform aerobic training in addition to weight training. It will help you look and feel better outside of the gym and help you get more out of your workouts in the gym. Find a type of aerobic training that suits you, and not be afraid to mix it up.

Pratyaksha Agarwal
I am a fitness enthusiast and gym junkie who spend not more than 1hr a day working out. I believe sufficient workouts with proper nutrition can render an impressive ripped body.