What are the aerobic exercise benefits good for? Aerobic exercise is a type of moderate-intensity physical activity that can be performed for 30-60 minutes; to improve your cardiorespiratory health and overall fitness.
This pretty much sums up what the aerobic exercise benefits are all about.
The term “aerobic” stands for “with oxygen,” which means that breathing controls the amount of oxygen reaching the muscles, making them burn fuel and work more efficiently.
There is no better exercise for people in general. And the best part, you can do it at home!
The benefits to your heart are similar, as long as the type of exercise meets some basic requirements.
For instance, following the goals of the programs recommended by your doctor or sports specialist.
Aerobics and exercise programs should have four objectives:
- Large muscle groups are used repeatedly for a sustained period of time
- It is carried out for 30 to 60 minutes, three to five days a week
- Meets the cardiovascular goals that your doctor or physiologist has prescribed for you
- You can also do it for a prolonged period of time
Aerobic exercise benefits
- Improves cardiovascular conditioning: the benefits of improving cardiovascular conditioning is to increase the efficiency of the heart, lungs, and the system that transports blood
- Reduces the risk of heart disease: A strong heart pumps blood more efficiently, which improves blood flow to all parts of your body.
- Lower blood pressure: Aerobics can help lower blood pressure and control blood sugar. If you have coronary artery disease, aerobic exercise can help control your condition
- Burn calories. Aerobic exercise increases high-density lipoprotein (HDL), the “good” cholesterol, and lowers low-density lipoprotein (LDL), the “bad cholesterol.” This may result in less plaque buildup in the arteries
- Helps to control blood sugar better
- Losing weight: Combined with a healthy diet helps you lose weight and keep it off
- Improves mood: Aerobic exercise can alleviate depression, reduce tension associated with anxiety and promote relaxation
- Improves lung function
- Decreases heart rate at rest
- Increase your endurance: Exercising can make you feel tired in the short term. But in the long run, you will enjoy greater endurance and less fatigue
- Protects you from viral diseases: Aerobic exercise can activate your immune system. This may leave you less susceptible to minor viral diseases, such as colds and flu
- It also helps to keep your mind sharp. At least 30 minutes of aerobic exercise three times a week reduces cognitive impairment in older adults.
It is recommended that you speak to your doctor before beginning an exercise program. Ask about the limitations you may have.
People who have diabetes, hypertension, heart disease, arthritis, lung disease, or other health conditions may need additional safety guidelines for exercise.
Perform the activity to a point where you can carry on a conversation or speak clearly during the exercise.
This “speech test” provides a general rule of thumb to help you determine if a particular activity is too strenuous for you.
This test is handy if you have not been given a “heart rate zone” to stay during exercise.
The American College of Sports Medicine ACSM recommends a minimum of three 30-minute sessions of exercise to improve cardiorespiratory capacity and help control weight.
It is convenient to do aerobic exercise every day. There is no need for rest between sessions unless you are at an extreme level of training, such as preparing for a marathon or experiencing joint pain.
If joint pain is a limiting factor, it would be wise to alternate less painful exercises. It would help if you also avoid those that can cause joint pain or discontinue painful exercise altogether.
Aerobic exercise examples
Here are some examples that you can easily put into practice today:
- Walking: This is one of the easiest and cheapest forms of aerobic exercise. Choose comfortable sneakers and a route to follow. You can use an app to measure the distances you do and gradually increase the intensity and the route every day. You can start by walking for about 20 minutes a day and gradually increase the number of minutes each day until you reach an hour of daily walking. Walking strengthens the whole body, especially the legs
- Running: More and more runners are being seen in our cities. It is very easy to practise this sport and you can do it alone or accompanied to increase motivation. Set yourself weekly challenges and increase the intensity. It is important to stretch before and after running to avoid injuries and strains. The advantage of running over walking is that it helps burn calories faster
- Swimming: For pregnant women, people with joint problems, or muscle injuries, swimming is the perfect aerobic exercise. Water produces resistance and helps maintain your body weight with its density
- Riding a bike: You can bike in the city, in nature, or in your home or gym with an exercise bike. It is a fun type of physical exercise that will help you strengthen your glutes and legs
- Team sports: Other interesting options are team sports such as soccer, basketball, or handball. With these sports, you will strengthen your muscles and work your heart
- Dancing: Combining music and physical exercise is an excellent way to get fit, have fun and improve your mood. Choose the type of dance you like and find a place to practice alone or with company
- Cardio: Almost all gyms and sports centers practice this discipline that uses music and combines exercises to increase heart rate. Your muscles and your heart will get in shape
- Fun alternatives: To do different things and have fun you can practice hula hoop, trampolines, hiking, or canoeing
Pretty much any activity that uses a large group of muscles, which can be maintained constantly and is rhythmic, can be considered aerobic exercise.
The dose of aerobics depends on the frequency, intensity, and duration of the exercise. Each of these components should be specified by your doctor when prescribing exercises.
The intensity is determined by the force with which it’s carried. Exercise intensity is measured by goals, limits, and your current physical condition.
Heating and cooling
Each session should include a warm-up and cool down. The warm-up period should not include static stretching but should be a gradual increase in the exercise’s pace and intensity.
This allows the body to increase blood flow in the muscles and decreases the likelihood of injury to a muscle or joint. The heating should last between 5 and 10 minutes.
The cooldown session should last a similar amount of time as the warm-up, gradually decreasing rate. Stretching exercises would be appropriate afterward.
The progression of aerobic exercise
Progression to higher exercise intensities should be based on tolerance to individual exercise. There are three methods in aerobic physical exercise that can be increased to higher intensity:
Any of these methods, or a combination of them, will improve aerobic capacity.
The increase in intensity should be done very gradually. It should be tested for a few minutes at a time.