Posted on January 10, 2008 in Aerobic Exercise
Aerobic exercises are highly recommended for reducing the risks of serious ailments like diabetes and colon cancer to name a few. Walking, jogging and swimming are some of the comfortable and easy aerobic exercises to begin with. Explore the benefits of performance and fitness through aerobic exercises in the article below.
Aerobic exercises deal with moderate exercises that are done for an extended period of time. These exercises are done with greater pace which help in pumping the levels of oxygen into the body.
Cardiovascular training is another term used for Aerobic exercises. Walking, jogging, swimming, cycling are the common types of aerobic exercises. “Aerobics” is another popular type of aerobic exercise. This exercise involves step movements that follow the rhythms of the music and the signals given by an instructor.
Benefits of Aerobic Exercise
Aerobic exercises have numerous health benefits which are listed here below:
- Reduces excess weight
- Reduces the risk of coronary heart diseases
- Reduces high blood pressure levels
- Reduces the risk of heart stroke
- Reduces the risk of developing type 2 diabetes
- Reduces the scope of developing cancers
- Controls sugar levels
- Helps manage chronic pain
- Strengthens the immune system and prevents viral infections like cold, flu, etc
- Increases the energy levels of the body
- Increases muscle strength
- Helps in coping emotional and psychological stress
- Increases the production of endorphins which act as natural painkillers
- Clears blood arteries
Benefits of Cross Training
Cross training implies a variety of exercises that can be included in an exercise set or regime. The benefits of cross training aerobic exercises are listed here below:
- Reduces boredom
- Makes you less prone to injury
- Helps in toning the muscles
- Helps in reducing excess weight
Benefits of Walking
Walking is one of the easiest and the most comfortable types of aerobic exercise. The benefits of walking are listed here below:
- Relaxes the mind and body
- Prevents diseases like osteoporosis, colon cancer or constipation
- Improves flexibility of joints and muscles
- Reduces joint aches
- Ensures proper sleep and rest
Proper Performance of Aerobic Exercises
Experts emphasize that aerobic exercise techniques should be done correctly and safely. A correct approach is to start with warm up exercises for 5-10 minutes at 50-60% of the maximum heart rate. Then aerobic exercises should follow with an intensity of 70-80% of the maximum heart rate. Finally, one should end with 5-10 minutes of cooling down at an intensity of 50-60% of the maximum heart rate.
What is Aerobic Capacity?
“Aerobic capacity” can be defined as the maximum capacity of oxygen that the lungs, heart and the blood vessels can take in. It is therefore, a term used to describe the functional status of the heart, lungs and the blood vessels.
The doctor or physician conducts a VO2 max test to determine the capacity. The patient is asked to exercise on a treadmill or go for a walk to examine the same. Researchers claim that higher the aerobic capacity, higher the level of one’s aerobic fitness.
Aerobic exercises can be done at home, outdoors or at the gym. Start with milder and easier forms of exercise, then increase the pace and variety of exercises. Make optimum use of the benefits of aerobic exercises to live a fitter and longer life.
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October 8th, 2008 at 8:24 am
Very interesting article thanks! I especially like the bit that explains about “Aerobic Capacity”.