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Aerobic Fitness
Discover Aerobic Exercise For Your Health
With health concerns such as obesity, heart disease and diabetes on the rise, aerobic exercise has come to be a major issue in health news throughout the nation. In a perfect world aerobic and anaerobic (muscle building) exercise should be combined to create a well rounded exercise plan. It is possible to be in fantastic muscular shape yet lack endurance due to a lack of aerobic exercise in your fitness plan. Aerobic exercise carries many health benefits that weight training alone can't attain.
Aerobic exercise is activity of low intensity performed for an extended period of time that increases the heart rate and level of oxygen in the blood. The goal of aerobic activity is to achieve and sustain a target heart rate determined for women by subtracting their age from 220 then multiplying by a factor of 60% and for men by subtracting their age from 226 then multiplying by a factor of 60%. Intermediate and advanced level exercisers should multiply by a factor of 80%.
When an individual starts exercising their body initially burns glycogen for the energy it needs. As you achieve and maintain your target heart rate your body switches to using fat stores to supply its energy source which can result in burning off extra fat for significant weight loss. This may decrease, eliminate or prevent the occurrence of obesity and the many health issues that it can trigger such as high blood pressure, heart disease, and diabetes.
Another important benefit of aerobic exercise is strengthening of the heart muscle. When the heart is stronger it increases the blood flow to the body and it is able to manage more strenuous activity without having to beat as quickly. This is a major factor in preventing heart disease and high blood pressure.
The resulting escalation in blood flow enables more oxygen to be carried to the muscles and more waste products, that can result in muscle aches and pains, to be carried away. You may also see an increase in the HDL or good cholesterol and a decrease in LDL or bad cholesterol which helps stop plaque from building up in the arteries.
Aerobic exercise also causes the body to release endorphins which result in a sense of well being and act as a natural pain killer. Over an extended period of time exercisers will usually notice an increase in stamina and a reduction in feelings of fatigue as well as a decrease in tension and stress.
additionally, men and women who workout regularly tend to sleep better and have stronger immune systems which helps to prevent infection from common colds and flu viruses. a number of researchers believe that aerobic workouts can reduce cognitive decline in seniors and provide a longer and healthier life.
Most experts think that the average person should engage in a minimum of 30 consecutive minutes of aerobic activity at least 3 to 4 days per week. This exercise can be walking, dancing, swimming, biking or any other low impact activity that helps you achieve and sustain the target heart rate.
The secret to beginning an aerobic fitness plan is to start slow. If you can only handle walking 5-10 minutes a day, start with that and step up by 1-2 minutes every 2-3 days until you build up to 30 minutes of uninterrupted aerobic walking daily. No matter what form of activity you choose you should maintain a challenging yet comfortable pace and expand your workouts by small amounts at regular intervals.
Make sure that you design a workout schedule to keep you on track and select activities that match your personality and are enjoyable for you to do. If you dislike the particular activity you choose, you most likely won’t stick with it. It may seem trivial but having the proper exercise attire can greatly affect your workout experience also. Your shoes should suit the activity you are doing and your clothing should be materials that breathe to provide maximum comfort through your workout and prevent the body from overheating.
Lastly, set goals for yourself, both long and short term and relish in the achievement of each one. To provide the encouragement you require and increase the fun, get your family and friends involved as well. Incorporating relatives and friends into your exercise routines will make it much easier to make frequent exercise a natural part of your daily routine.
So start now. It doesn’t make a difference if you dance, walk on a treadmill, use an elliptical machine, or ride a bike; aerobic activity will improve your health and quality of life and help you to live longer and happier. Don’t wait! It’s a matter of life and health!
With health concerns such as obesity, heart disease and diabetes on the rise, aerobic exercise has come to be a major issue in health news throughout the nation. In a perfect world aerobic and anaerobic (muscle building) exercise should be combined to create a well rounded exercise plan. It is possible to be in fantastic muscular shape yet lack endurance due to a lack of aerobic exercise in your fitness plan. Aerobic exercise carries many health benefits that weight training alone can't attain.
Aerobic exercise is activity of low intensity performed for an extended period of time that increases the heart rate and level of oxygen in the blood. The goal of aerobic activity is to achieve and sustain a target heart rate determined for women by subtracting their age from 220 then multiplying by a factor of 60% and for men by subtracting their age from 226 then multiplying by a factor of 60%. Intermediate and advanced level exercisers should multiply by a factor of 80%.
When an individual starts exercising their body initially burns glycogen for the energy it needs. As you achieve and maintain your target heart rate your body switches to using fat stores to supply its energy source which can result in burning off extra fat for significant weight loss. This may decrease, eliminate or prevent the occurrence of obesity and the many health issues that it can trigger such as high blood pressure, heart disease, and diabetes.
Another important benefit of aerobic exercise is strengthening of the heart muscle. When the heart is stronger it increases the blood flow to the body and it is able to manage more strenuous activity without having to beat as quickly. This is a major factor in preventing heart disease and high blood pressure.
The resulting escalation in blood flow enables more oxygen to be carried to the muscles and more waste products, that can result in muscle aches and pains, to be carried away. You may also see an increase in the HDL or good cholesterol and a decrease in LDL or bad cholesterol which helps stop plaque from building up in the arteries.
Aerobic exercise also causes the body to release endorphins which result in a sense of well being and act as a natural pain killer. Over an extended period of time exercisers will usually notice an increase in stamina and a reduction in feelings of fatigue as well as a decrease in tension and stress.
additionally, men and women who workout regularly tend to sleep better and have stronger immune systems which helps to prevent infection from common colds and flu viruses. a number of researchers believe that aerobic workouts can reduce cognitive decline in seniors and provide a longer and healthier life.
Most experts think that the average person should engage in a minimum of 30 consecutive minutes of aerobic activity at least 3 to 4 days per week. This exercise can be walking, dancing, swimming, biking or any other low impact activity that helps you achieve and sustain the target heart rate.
The secret to beginning an aerobic fitness plan is to start slow. If you can only handle walking 5-10 minutes a day, start with that and step up by 1-2 minutes every 2-3 days until you build up to 30 minutes of uninterrupted aerobic walking daily. No matter what form of activity you choose you should maintain a challenging yet comfortable pace and expand your workouts by small amounts at regular intervals.
Make sure that you design a workout schedule to keep you on track and select activities that match your personality and are enjoyable for you to do. If you dislike the particular activity you choose, you most likely won’t stick with it. It may seem trivial but having the proper exercise attire can greatly affect your workout experience also. Your shoes should suit the activity you are doing and your clothing should be materials that breathe to provide maximum comfort through your workout and prevent the body from overheating.
Lastly, set goals for yourself, both long and short term and relish in the achievement of each one. To provide the encouragement you require and increase the fun, get your family and friends involved as well. Incorporating relatives and friends into your exercise routines will make it much easier to make frequent exercise a natural part of your daily routine.
So start now. It doesn’t make a difference if you dance, walk on a treadmill, use an elliptical machine, or ride a bike; aerobic activity will improve your health and quality of life and help you to live longer and happier. Don’t wait! It’s a matter of life and health!
visit www.exerciseconnoisseur.com for the information and equipment you need to start your fitness program today.
About the Author
Susan Mueller owner of www.exerciseconnoisseur.com
How does Aerobic and Anaerobic fitness tie in with cardio respiratory endurance?
Respiratory endurance is built up by aerobic exercise- you're pushing what you can do at a sustainable level, and by stressing it, you increase it's endurance (the same way you would with your muscles). Anaerobic exercise is useful in building mass rather than endurance, but doesn't do much for the cardio system.
Aerobic cu Iulia