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To maximize the benefits of your aerobic workout there are numerous changes you can make to the workout. These changes may be to increase the duration, distance or intensity of your workout, or they may mean training using a different training method, training in a different environment or using different equipment or adding variety to your aerobic workout.

If you want the maximum health and training benefits that you can get from an aerobic workout then you would most likely choose to train 3-4 days a week with a training session of moderate intensity involving an aerobic activity such as walking, running, swimming or cycling.

If on the other hand you are looking at maximizing solely the training benefits from your workout you need to look at which training benefits you require. If you want to improve your endurance add a longer aerobic workout to your fitness program. This longer workout has the advantages of burning fat and building endurance and strength. For a runner this might be a 45-60 minute run, whereas a cyclist will probably ride for up to 2 hours as cycling is not impact based so muscle damage is not an issue.

If you want to improve your aerobic capacity or speed, I recommend doing speedwork up to 3 times a week. This may take the form of if intervals of high intensity aerobic activity separated by lower intensity periods or it may be a steady workout at high intensity for 20-40 minutes. The advantage of the steady workout is that it also builds mental toughness.

Training in a different environment can also be quite useful. If you do some training in hot, humid conditions or at altitude your body will gradually adapt to these conditions allowing you to cope adequately under these conditions.

Adding variety to your workout can also maximize the benefits. For example, if you always run 6km every day on the course, your training could provide greater benefits for you if you do that training on different surfaces and alternate between running 3km one day and 9km the next. You may also want to supplement your aerobic workouts with stretching, strengthening and mental exercises. Also remember that the more training you do the less the benefits of training are so keep this in mind.

Despite all the above advice I recommend that you get a coach, join a fitness club or do some research so that your aerobic workouts provide the maximum benefits that they can.

Learn more about this author, Jack Brooks.
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