Exercise that raises your heart rate and respiration rate is referred to as aerobic exercise, or cardio. It is a type of exercise that uses large muscle groups and requires oxygen to produce energy. Aerobic exercise can be performed at a moderate or high intensity for a sustained period of time.
Exercise your heart is one of the best things you can do for your general well-being. Your physical and mental health will benefit greatly from it.
How Aerobic Exercise Works
Your body requires more oxygen to produce energy when you exercise.
Your heart rate increases and your breathing becomes deeper to deliver more oxygen to your muscles. Your muscles then use the oxygen to convert carbohydrates and fats into energy.
It also helps to improve your circulation. Your blood vessels widen to allow more blood to flow to your muscles. This helps to deliver more oxygen and nutrients to your muscles, and to remove waste products.
Benefits Of Aerobic Exercise
It has many benefits for your physical and mental health, including:
- Improved cardiovascular health: Aerobic exercise helps to strengthen your heart and lungs, and improve your circulation. Your risk of stroke, heart disease, and other cardiovascular issues may be decreased as a result.
- Reduced blood pressure: Aerobic exercise can help to lower your blood pressure, which can reduce your risk of heart disease, stroke, and kidney disease.
- Improved blood sugar control: Aerobic exercise can help to improve your blood sugar control, which can reduce your risk of type 2 diabetes and its complications.
- Weight management: Aerobic exercise can help you to lose weight or maintain a healthy weight.
- Increased energy levels: Aerobic exercise can help to boost your energy levels and reduce fatigue.
- Enhanced mood: Engaging in aerobic exercise can help you feel happier and less stressed.
- Reduced risk of chronic diseases: Aerobic exercise can help to reduce your risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, some types of cancer, and Alzheimer’s disease.
- Improved sleep quality: Aerobic exercise can help to improve your sleep quality.
- Improved muscle and bone strength: Aerobic exercise helps improve muscle and bone strength.
- Reduced risk of falls and fractures: Aerobic exercise can help to reduce your risk of falls and fractures, especially in older adults.
- Better balance and coordination: Engaging in aerobic exercise can help you become more balanced and coordinated.
- Improved mental health: Aerobic exercise can help to improve your mental health by reducing stress, anxiety, and depression.
How much aerobic exercise do you need?
Adults should engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, according to the Centers for Disease Control and Prevention (CDC). Children and teenagers should be physically active for at least an hour each day.
Types of aerobic exercise
There is a wide variety of aerobic exercise that you can perform. Some examples include:
- Aerobics classes
- Sports such as basketball, tennis, and soccer
- Getting started with aerobic exercise
If you are new to aerobic exercise, start slowly and gradually increase the amount of time and intensity of your workouts. Selecting activities that suit your lifestyle and that you enjoy is also crucial.
The following advice can help you begin an aerobic exercise program:
- Start with a warm-up before your workout. This could include walking, jogging, or doing some dynamic stretches.
- Take some static stretches to relax after your workout.
- As you become aware of your body’s needs, take breaks.
- Prior to, during, and following your workout, sip on lots of water.
- Find an exercise buddy or join a fitness class to help you stay motivated.
- Consult your physician before beginning any new fitness regimen if you have any health concerns.
- Wear comfortable clothing and shoes that are designed for the activity you are doing.
- Exercise in a safe environment, such as a well-lit area with a smooth surface.
- Stay alert to your surroundings and keep an eye out for potential hazards such as traffic.
- To stay hydrated, make sure to drink lots of water prior to, during, and after your workout.
An essential component of a healthy lifestyle is aerobic exercise. It has many benefits for both your physical and mental health. If you are not currently getting enough aerobic exercise, start slowly and gradually increase the amount of time and intensity of your workouts. Make your choice of enjoyable and lifestyle-fitting activities.