Posted on January 22, 2008 in Aerobic Exercise
Aerobic exercises are defined as moderate exercises that propel the flow of oxygen into the heart, lungs and the bloodstream. The aim of these exercises is to exercise longer that would demand more oxygen for more energy production. Find out more ways to lead a healthier life by reading the article below.
The term “aerobic” is used to describe exercises that are designed to burn the fat or calories by increasing the levels of oxygen in the body. This is brought about by exercises that induce fast breathing for an extended period of time. Therefore, aerobic exercises focus on increasing the consumption of oxygen by improving the function of the heart and lungs.
Aerobic exercises are known as Cardio Training, Cardio Vascular Training or Cardiopulmonary Conditioning, as the exercises are constructed to enhance respiratory and circulatory efficiency. Let us understand the concept of exercise first.
What is exercise?
Experts define “exercise” as the process of physical exertion in order to increase appetite levels or to maintain normal functions. Exercise is therefore essential for pleasure, improving health or for correcting any physical deformity.
Definition: Aerobic Exercise
“Aerobic Exercises” can therefore be defined as moderate exercises that promote the circulation of oxygen through the bloodstream. Some common types of aerobic exercise are:
- Running
- Swimming
- Jogging
- Walking
- Cycling
- Brisk walking
- Climbing stairs
Why are high levels of oxygen significant for the human body?
Experts claim that oxygen enables essential food nutrients like proteins and vitamins to be evenly distributed throughout the body. These nutrients are the source of energy or fuel for the body to perform activities like jogging, walking, etc.
The performance of any activity can last for 10 to 15 minutes at least, soon after which fatigue sets in. Hence, pumping oxygen into the bloodstream, through exercise, can help increase metabolism rates and the levels of energy production.
The Key Principles of Aerobic Exercises
The basic principles of aerobic exercises are listed here below:
- It includes continuous and non-stop exercising
- The focus is to exercise longer and not harder
- The exercise should last for a minimum period of 12 minutes to a maximum period of 20 minutes or more.
- One should be comfortable with the intensity and type of exercise
- It should certainly involve the movement and exercise of legs
- Can be practiced 2-5 times per week
Aerobic and Anaerobic Exercises
Studies reveal that anaerobic exercise can also help burn calories. “Anaerobic Exercises” is a term used to describe exercises that are done without the use of oxygen.
Interval training is one case which integrates aerobic exercises with anaerobic exercises. Such training can include a sudden spurt of speed or power in the form of a sprint or steep climb. This activity can provoke rapid heart rate fluctuations and energy which is helpful in determining the amount of calories burnt.
Studies show that a heart rate that reflects 40-60 or above 85% of exertion promotes fat loss. The heart rate is determined by taking a 6 second count starting with 0 and by adding a 0 at the end of the number. This will also help analyze the intensity levels of the exercise. Experts have also found ways to determine the maximum heart rate by subtracting one’s age from 220.
Safety Tips for Aerobic Exercises
Few safety tips regarding aerobic exercises are listed here below:
- Do not over train
- Try a combination of exercises in order to reduce boredom or injury
- Stop exercising immediately if you feel totally exhausted, weak or pain at any joint
Exercise definitely makes a huge difference but nutrition plays an equally important role in achieving the fitness goals. For example, one needs to fulfill the essential requirements of the body that includes sufficient amounts of carbohydrates, proteins, vitamins, etc. Therefore, the secret to keeping healthy is discipline and patience.
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