Aerobic exercise often called cardio exercises (these two words basically mean the same thing) is the type of moderate-intensity physical activity that will help improve your cardiovascular health. You know you’re doing aerobic exercise when your heart’s thumping and you’re breathing faster than you do at rest but you can sustain the activity for extended period of time.
How to benefits from aerobic exercise? To benefit from aerobic exercise you should aim do your chosen aerobics exercise for 45 minutes, three times a week, and it is a good idea to vary what you do, so that you don’t become bored. For example, you could alternate biking with dancing. It is also important to drink plenty of water when you exercise, as you can easily become dehydrated.
Types of Aerobic Exercise: Walking, jogging, biking, dancing, and swimming are examples of activities that can be performed aerobically.
Aerobic Exercise Benefits: You will get a lot of benefits if you do your aerobic workout on a regular basis even if the intensity is low or short in duration.
- Burn fat and leave you with an energy surplus that increases general stamina. So if you are always feeling tired go for a walk or do some simple exercises for 10-15 minutes you will instantly feel energized afterwards.
- Boost the immune system. At least 30 minutes of daily aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier.
- Help release endorphins, chemicals that can help a person to feel happy. It can therefore help some people who have mild depression and low self-esteem. Endorphin is also a natural painkiller.
- Help make you breath faster and more deeply. This maximizes the amount of oxygen in your blood.
- Help you sleep better.
- Beneficial in cleaning out toxins from your body. It gets everything inside your body moving so that it doesn’t settle, stagnate and poison you.
- Help you look younger and more toned.
- Proven to lower bad cholesterol and also lower your blood pressure.
- When than on a regular basis until your old age will help your muscles stay stronger and help you avoid fractures.
Anaerobic means “the absence of or without oxygen.” Anaerobic exercise is any short duration exercise that is performed at an intensity that causes you to get out of breath quickly and can be sustained for only a few moments. Anaerobic exercise was designed to increase muscle size and strength, but not necessarily to help oxygenate your blood.
This type of exercise results in the build-up of lactic acid (by-product of glucose metabolism) in the muscles. The accumulated lactic acid may cause temporary discomfort, but as the body recovers from the physical activity and the muscles become oxygenated again, the lactic acid will break down and only then that the person can continue with the anaerobic exercise again.
Examples of Anaerobic exercise: Machines that offer resistance, Weightlifting, Dumbells, Jumping, Sprinting, Push ups
Anaerobic Exercise Benefits: Anaerobics exercise help increase your energy levels by improving muscle mass. In anaerobic exercise the muscles work intensely for short periods and, with continued exercise, they become stronger, providing you with more energy.
Important things to know before starting any anaerobic exercise:
- Always do warm-up; stretch arms, legs and back stretches before exercising especially before using weights as cold muscles and ligaments can easily become strained. Do stretching again (cool down) after your anaerobic exercise.
- At the start of a new exercise, it is wise to limit yourself to 15-20 minutes a session, gradually increasing this as your strength increases. Always stop exercising if you are in pain.
- Check with your doctor if you have back or joint problems.
“This post was originally published on May 4, 2012 @13:42”