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Aerobic exercise
Aerobic exercise can be defined as any sustained, rhythmic exercise that uses
large muscle groups in the body and increases the body’s heart rate from 50-90%
of its maximum.
The idea behind aerobic exercise is that it overloads the heart and lungs,
causing them to work harder than at rest, therefore increasing the oxygen intake.
Activities that can be classed as aerobic exercises include: walking, jogging/running,
swimming, rowing, stair climbing, bicycling, cross-country skiing, step and
dance exercise classes, roller skating, and the more continuous forms of tennis,
racquetball and squash.
Aerobic exercise can improve the overall function of the body and makes a person
fell healthier and happier, pumping us full of endorphins; the body’s natural
‘happy pill’.
The low to moderate intensity of aerobic exercise that takes place over a sustained
(long) period of time is ideal for fat calorie burning, as opposed to high intensity,
short duration an-aerobic exercise, which burns glycogen calories.
Aerobic exercise can take many forms and care and consideration should be used
in selecting types (modes) of aerobic exercise. Depending on your goals
and physical condition, as well as any injury/illness history, different types
of aerobic exercise may prove to be preferential for your particular
situation.
A good idea with aerobic exercise, in order to maximize the benefits, is
to cross train, alternate among several aerobic exercises. This strategy
gives a more balanced conditioning stimulus and may enhance enjoyment. Specifically,
it is important to alternate forms of high impact exercises (running, dance
exercise, tennis) with low/moderate impact aerobic exercises (walking, swimming,
rowing).
How long you perform aerobic exercise will depend on a multiple of things.
10 to 60 minutes of aerobic exercise is acceptable range of time, however
if the goal is body fat loss at least 30 minutes with 40 to 60 minutes preferred.
Two workouts a week will allow you to maintain your fitness levels, but 3 to
5 sessions a week would be better. If fat loss is the goal, then 6 to 7 low
impact workouts a week would be the best. The more often you perform aerobic
exercise the more important it is to gradually increase your duration, intensity
and frequency. A common misconception that aerobic exercise tones/firms
muscles. Actually it accomplishes very little toning/firming.
The benefits of aerobic exercise for the heart are well known. Aerobic exercise
stimulates the heart making it grow stronger and more efficient.
The benefits of aerobic exercise include:
A stronger heart can pump more blood for every heartbeat; therefore decreasing
the speed your heart beats during rest. Having such a strong heart helps you
live a longer, healthier life.
Aerobic exercise will help you lose weight, although a healthy diet is also
needed.
Regular aerobic exercise releases endorphins, which reduce stress, depression
and anxiety.
People who exercise regularly are less susceptible to minor viral illnesses,
such as colds and flu as aerobic exercise helps activate your immune system
and prepare it to fight off infection.
Exercise will increase your stamina and reduce fatigue.
Aerobic exercise has been scientifically linked with increased life spans
Aerobic exercise stimulates the growth of blood capillaries in your muscles,
which help the body deliver oxygen more efficiently to the muscles and remove
waste products, such as lactic acid.
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