What is Aerobic Exercise? – Health Benefits, Types, and More
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What is Aerobic Exercise?
Aerobic exercise is a moderate-intensity physical activity that can be sustained for 30-60 minutes to improve cardiorespiratory fitness and health.
Aerobic exercise provides cardiovascular conditioning, strengthens the heart, and increases healthy cholesterol levels. And also, if you are overweight, it helps you lose weight when accompanied by a healthy diet.
The term aerobic means “with oxygen,” which means that breathing controls the amount of oxygen that can get to your muscles to help them burn fuel and move. There is no one best exercise for everybody.
The benefits to your heart are like, as long as the type of workout meets some basic requirements and follows the goals of the programs recommended by your doctor or sports specialist.
Your aerobic workout program should have four goals:
- Be aerobic. Large muscle groups are used repetitively over a sustained time;
- And also, it is carried out for 30 to 60 minutes, three to five days a week;
- You meet the cardiovascular goals that your doctor or physiologist has prescribed for you;
- You can do it for an extended time.
Health Benefits of Aerobic Exercise
Aerobic exercise reduces subcutaneous fat and is located between the muscles, the ones used as fuel or the primary energy source.
- Lose weight by dipping body fat, which is the primary energy source.
- Improves cardiovascular function and lung capacity.
- It positively influences mood, improving self-esteem.
- Lowers blood pressure in the medium term.
- And also, it lowers fat levels in the blood and LDL cholesterol or bad cholesterol and triglycerides. It increases HDL cholesterol, or good cholesterol, reducing the risk of a heart attack.
- Reduces blood glucose levels in persons with diabetes.
- Improves lung size, circulation in general and the use of oxygen.
- Firms tissues.
- Reduces cardiac mortality.
- Increases the reabsorption of calcium by the frames.
- And also, it decreases circulating adrenaline levels and the stress hormone and increases endorphin levels.
Benefits of Aerobic Exercise
Improves Cardiovascular Conditioning – The benefits of improving cardiovascular conditioning is to increase the efficiency of the heart, lungs, and blood-carrying system;
Lowers the risk of heart disease: A stronger heart pumps blood more efficiently, which improves blood flow to all parts of your body.
Lowers blood pressure: Aerobic exercise can help lower blood pressure and control blood sugar. An anaerobic workout can help control your condition if you have coronary artery disease.
Burn calories: Aerobic exercise increases high-density lipoprotein (HDL), the “good” cholesterol, and lowers low-density lipoprotein (LDL), the “bad” cholesterol. This can result in less plaque buildup in the arteries;
It helps better control blood sugar;
Lose weight: Joint with a healthy diet, aerobic workout helps you lose weight and keep it off;
Improves mood: Aerobic exercise can relieve depression, reduce tension associated with anxiety, and promote relaxation;
Improves lung function;
And also, Lowers resting heart rate;
Increases your endurance: Aerobic exercise can make you feel tired in the short term. But in the long run, you’ll enjoy greater endurance and less fatigue;
Protects you from viral diseases: Aerobic exercise can activate your immune system. This can make you less susceptible to minor viral illnesses, such as colds and flu;
Aerobic exercise also helps keep your mind sharp: At least 30 minutes of aerobic exercise three times a week reduces cognitive decline in older adults.
And also, it is optional to talk to your doctor before starting an exercise program. Ask what limitations you may have.
Aerobic Exercise VS Anaerobic Exercise
These concepts refer to how the organism obtains energy. If it needs oxygen, it is called aerobic. If it doesn’t, it is anaerobic. While anaerobic exercise includes short, strength-based activities such as weightlifting or sprinting, aerobic exercise focuses on lower-intensity activities to build endurance over a longer time. And also, the most common aerobic activities are running, walking, cycling and swimming. Unlike anaerobic exercise, aerobic exercise does not surge muscle mass; it increases lung capacity and burns fatter. Combining the two types of exercise is recommended for a better long-term result.
Calculate Intensity of Aerobic Exercise
To calculate the percentage of intensity that specialists recommend reaching, subtract the maximum number of beats per minute that is considered safe for a healthy heart to contact (maximum frequency), 220 for men and 210 for women, at the subject’s age. According to this parameter, an exercise that goes from 55 to 60 per cent of the maximum frequency is considered light, moderate if it is between 60 and 70 per cent and decisive if performed between 75 and 85 per cent.
Types of Aerobics
- Circuit Aerobics: Consists of performing short exercise circuits during class with rest intervals.
- Aquagym: A variant of aerobics generally performed in a swimming pool and that, thanks to the water’s resistance, doubles the exercise’s effects.
- Bodystyling: Combine aerobic exercise with muscle toning.
- Intervall-Aerobics: Choreographed physical conditioning program in intervals that intersperses low, medium and high-intensity aerobic exercises.
- Box-Aerobics: This modality performs self-defence exercises alternating with dance movements.
- Step-Aerobics: High-intensity aerobic exercise in which choreographed steps are performed on a platform increases cardiovascular activity.
- Dance-Aerobics: The monitor combines dance with aerobics, developing choreographies to the music rhythm of different modalities.
- And also, Digital aerobics: It performs on dance platforms and follows the instructions of a computer program.
Meaning of Aerobic Exercise
The voucher aerobic stays an adjective benefit to display entirely true to or related to a period in a setting that contains molecular oxygen and aerobic organisms.
The expression aerobic is related to aerobic exercises. This term means “with oxygen” and, therefore, is that physical activity that, through rapid and rhythmic actions, requires an effort of the heart and lungs to provide oxygen to the muscle cells and caloric expenditure.
Some aerobic exercises are: outdoor, running, swimming, dancing (dance therapy or Zumba), jumping, and bicycling, among others. Likewise, the practice of aerobic exercises crops a series of advantages such as: lowering blood pressure, lowering cholesterol levels, reducing blood glucose levels, improving lung capacity, improving cardiovascular performance, etc.
Aerobic Exercise Progression
Progression to higher exercise intensities should be based on individual exercise tolerance. There are three methods for aerobic physical exercise:
- And also, Raise speed;
- It Raises resistance;
- And also, Raise the duration;
Any of these methods, or a combination of these methods, will improve aerobic capacity. The increase in intensity should do very gradually. And also, it would help if you challenged yourself for a few minutes.
Aerobic exercises are medium or low-intensity activities performed for an extended time. It implicitly needs breathing to be able to achieve. Aerobic means “with oxygen” and favours maintaining a high heart rate for a longer time. When practising aerobic exercise, the body uses oxygen as fuel and produces adenosine triphosphate (ATP). And also, it’s the leading energy transporter in all cells.
With aerobic exercise, the body consumes carbohydrates and fats, so many people opt for this type of activity when they want to lose weight. Initially, glycogen is broken down to produce glucose and later, it breaks down fat at the same time that there is a decrease in performance.