What does aerobic exercise improve?

Aerobic or “with oxygen” exercises provide cardiovascular fitness. You should exercise at a minimum of 30 minutes of cardiovascular exercise 5 to 7 days a week. What does aerobic exercise improve?

Do not forget warming up, cooling down, and stretching exercises in the aerobic workout.

What is aerobic exercise?

Aerobic exercise provides cardiovascular fitness. The term aerobics means “with oxygen,” which means that the breath controls the amount of oxygen that can reach the muscles to burn fuel and move.

Benefits of aerobic exercise

  • Improves cardiovascular fitness.
  • Reduces the risk of heart disease.
  • Lowers blood pressure.
  • Increases HDL or “good” cholesterol.
  • Contributes to better control of blood sugar.
  • Helps with weight control and/or weight loss.
  • Improves lung function.
  • Reduces resting heart rate.

What are some examples of aerobic exercise?

Lower effect aerobic exercise includes:

  • Swimming.
  • Cycling.
  • Use an elliptical trainer.
  • Walking.
  • Rowing.
  • Use an upper body ergometer (a device that provides cardiovascular training aimed only at the upper body).

Higher impact aerobic exercise has:

  • Running
  • Jump rope.
  • Perform high-power routines.

How often should you exercise?

You should exercise a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days a week, divided into 10-minute time periods. Taking three walks of 10 minutes each will allow you to reduce the risk of heart disease, diabetes, hypertension, and high cholesterol. You will also burn the same number of calories as you would if you walked for a full 30 minutes at one time.

You should at least have three sessions of 30 minutes. The total should consist of moderate to vigorous exercise to improve your fitness and help control weight.

It is advisable to exercise aerobics every day. Rest between sessions is not necessary unless you are at an extreme level of exercise, such as preparing for a marathon.

Heart rate and exercise

Heart rate levels can vary significantly from person to person based on fitness level, genetics, environment, and exercise tolerance. If you want to exercise based on heart rate, contact your healthcare provider to determine which range is suitable for you. Some medications, most often blood pressure medications, control the heart rate, making it impossible to decide on the intensity of exercise in this way. Ask your GP to determine if you are taking any of these medicines.

Warm-up and cool down

Each session of aerobic exercise should include a warm-up and cool down. The warm-up period should not have static stretching but should instead be a gradual increase in the pace and intensity of the workout. The warm-up should last for 5-10 minutes, which applies to cooling down. Stretching exercises will be appropriate after aerobic exercise.

Progression of aerobic exercise

Progression to higher training intensity should be based on individual training tolerance. There are three methods to challenge aerobic fitness:

  • Increase speed.
  • Increase the resistance.
  • Increase the duration.

These methods will improve aerobic fitness, and it would be best if you increase the intensity gradually. You should challenge yourself for just a few minutes at a time.

Related articles:

How much exercise should you do a day

How is heart rate affected by exercise?

References

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