Aerobic benefits: Aerobic exercise: Top 10 reasons to get physical
Why Cardio Fitness Is Important
1. Improves cardiovascular health
Aerobic exercise is recommended by the American Heart Association and by most doctors to people with, or at risk for, heart disease. That’s because exercise strengthens your heart and helps it more efficiently pump blood throughout the body.
Cardiovascular exercise can also help lower blood pressure, and keep your arteries clear by raising “good” high-density lipoprotein (HDL) cholesterol and lowering “bad” low-density lipoprotein (LDL) cholesterol levels in the blood.
If you’re specifically looking to lower blood pressure and cholesterol, aim for 40 minutes of moderate- to vigorous-intensity aerobic exercise between 3 and 4 times each week.
2. Lowers blood pressure
Cardiovascular exercise may help you manage symptoms of high blood pressure. That’s because exercise can help lower blood pressure. Here are other ways to lower blood pressure without medicine.
3. Helps regulate blood sugar
Regular physical activity helps regulate insulin levels and lower blood sugar, all while keeping body weight in check. In a study on people with type 2 diabetes, researchers found that any form of movement, either aerobic or anaerobic, may have these effects.
4. Reduces asthma symptoms
Aerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks. You should still talk to your doctor before beginning a new exercise routine if you have asthma, however. They may recommend specific activities or precautions to help keep you safe while working out.
5. Reduces chronic pain
If you have chronic back pain, cardiovascular exercise — specifically low-impact activities, like swimming or aqua aerobics — may help you get back muscle function and endurance. Exercise can also help you lose weight, which may further reduce chronic back pain.
6. Aids sleep
If you’re having trouble sleeping at night, try cardiovascular exercise during your waking hours.
A study on individuals with chronic sleep issues revealed that a regular exercise program combined with sleep hygiene education is an effective treatment for insomnia.
Participants engaged in aerobic activity for 16 weeks and then completed questionnaires about their sleep and general mood. The activity group reported better sleep quality and duration, as well as improvements in their daytime wakefulness and vitality.
Exercising too close to bedtime may make it more difficult to sleep, however. Try to finish your workout at least two hours before bedtime.
7. Regulates weight
You may have heard that diet and exercise are the building blocks to weight loss. But aerobic exercise alone may hold the power to help you lose weight and keep it off.
In one study, researchers asked overweight participants to keep their diets the same, but to engage in exercise sessions that would burn either 400 to 600 calories, 5 times a week, for 10 months.
The results showed significant weight loss, between 4.3 and 5.7 percent of their starting weights, for both men and women. Most participants walked or jogged on treadmills for the majority of their exercise sessions. If you don’t have access to a treadmill, try taking a few brisk walks or jogs a day, such as during your lunch break or before dinner.
Depending on your weight and speed, you may need to walk or jog up to 4 miles to burn 400 to 600 calories. Cutting calories in addition to aerobic exercise can reduce the amount of exercise needed to lose the same amount of weight.
8. Strengthens immune system
Researchers at Pennsylvania State University examined active and sedentary women and the impact of exercise on their immune systems.
- one group exercised on a treadmill for 30 minutes
- another group did a burst of intense activity over 30 seconds
- the last group did not exercise
All women had their blood taken before, after, and at different intervals in the days and weeks after these exercise sessions.
The results showed that regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins. That ultimately strengthens the immune system. The sedentary group of women saw no improvement in immune system function and their cortisol levels were much higher than those in the active groups.
9. Improves brain power
Did you know that the brain starts losing tissue after you reach age 30? Scientists have uncovered that aerobic exercise may slow this loss and improve cognitive performance.
To test this theory, 55 older adults submitted magnetic resonance imaging (MRI) scans for evaluation. The participants were then examined to assess their health, including aerobic fitness. The adults who were most fit showed fewer reductions in the frontal, parietal, and temporal areas of the brain. Overall, their brain tissue was more robust.
What does this mean for you? Aerobic exercise does the body and brain good.
10. Boosts mood
Moving your body may also improve your mood. In one study on individuals with depression, participants walked on a treadmill doing intervals for 30 minutes a session. After 10 days, they were asked to report any changes in their mood.
All participants reported a significant reduction in their symptoms of depression. These results suggest that engaging in exercise, even for a short period of time, may have a big impact on mood.
You don’t need to wait almost two weeks to see improvement. The study results revealed that even a single exercise session may be enough to give you a boost.
11. Reduces risk of falls
One in three people over the age of 65 fall each year. Falls can lead to broken bones, and potentially create lifelong injuries or disabilities. Exercise may help reduce your risk for falls. And if you’re worried you’re too old to start exercising, don’t be. You have much to gain.
Results from a study on women ages 72 to 87 revealed that aerobic dance, for example, can reduce the risk of falling by promoting better balance and agility. The women worked out for an hour, 3 times a week, for a total of 12 weeks. The dance sessions included plenty of squatting motions, leg balance, and other basic gross motor tasks.
At the end of the study, the women in the control group performed significantly better on tasks like standing on one leg with their eyes closed. They also had better grip strength and reach, all important physical strengths that can protect the body from falls.
Be sure to talk to your doctor before starting a new workout routine, and start slow. Group classes can be a great way to safely exercise. The instructor can tell you if you’re doing moves correctly and they can also give you modifications, if needed, to reduce your risk for injury.
12. Safe for most people, including kids
Cardiovascular exercise is recommended for most groups of people, even those who are older or who have chronic health conditions. The key is working with your doctor to find what works best for you and is safe in your particular situation.
Even children should get regular aerobic exercise. In fact, recommendations for kids are slightly higher than for adults. Aim to get your child moving at least 60 minutes or more each day. Moderate activities are good, but kids should get into the vigorous zone at least three days each week.
13. Affordable and accessible
You don’t need any fancy equipment or a gym membership to work out. Getting daily exercise can be as easy as taking a walk around your neighborhood or going for a jog with a friend on a local trail.
Other ways to get your aerobic exercise for free or cheap:
- Check local schools or community centers for pool hours. Many offer free admission to residents or have sliding scale rates. Some centers even offer free or inexpensive fitness classes to the general public.
- Browse online to find free workouts on sites like YouTube. Fitness Blender, Yoga with Adriene, and Blogilates are popular channels.
- Check with your employer about discounts or free memberships at area gyms. If your workplace doesn’t offer anything, you may be eligible for incentives through your health insurance provider.
Speak with your doctor before starting a new exercise routine. While aerobic exercise is appropriate for most people, there are certain situations where you may want to be under guidance of a physician.
- Exercise lowers blood sugar. If you have diabetes, check your blood sugar levels before and after exercise. Eating a healthy snack before you start sweating will also help prevent your levels from dipping too low.
- Spend extra time warming up before beginning your activity if you have muscle and joint pain, such as with arthritis. Consider taking a warm shower before lacing up or heading to the gym. Shoes with good cushioning and motion control can also help.
- If you have asthma, look for exercises with shorter bursts of activity, like tennis or baseball. That way you can take breaks to rest your lungs. And don’t forget to use an inhaler when necessary.
- If you’re new to exercise, ease in to activity. Start over several weeks by doing 10 to 20 minutes every other day. This will help with fatigue and muscle soreness.
Your doctor can offer more guidelines and suggestions for your specific condition or fitness level.
Most people should aim to get around 30 minutes of moderate cardiovascular activity at least five days each week. This works out to around 150 minutes or 2 1/2 hours per week. You can mix up intensities and activities to keep it interesting.
If you’re new to activity, start short and slow. You can always build as your fitness level improves. Remember: Any movement is better than no movement.
If you’re pressed for time, consider breaking up your exercise throughout the day into several 10-minute chunks. Even short sessions of aerobic exercise are enough to reap the benefits.
Benefits for the body and the brain
Aerobic exercise reduces the risk of many health conditions, ranging from heart disease to dementia. Although all forms of physical activity provide some benefits, aerobic exercise is particularly effective because it causes the heart and lungs to work harder than usual.
National physical activity guidelines recommend at least 150 minutes of aerobic activity per week.
Some examples of aerobic exercise include:
- aerobics classes
In this article, we discuss some of the benefits that aerobic exercise offers the body and brain.
Aerobic exercise benefits the body in many different ways. These include:
1. Preventing heart disease
Aerobic exercise is essential for keeping the heart, lungs, and blood vessels healthy. Regular aerobic exercise can help prevent heart disease and reduce the risk of death from this condition.
2. Maintaining a healthy weight
Share on PinterestAerobic exercise can help prevent heart disease and control blood sugar levels.
People wishing to lose weight will need to ensure that they burn more calories than they consume, resulting in a caloric deficit.
Aerobic exercise causes the body to burn calories for energy. It is a great way to push the body into a caloric deficit, leading to weight loss. However, to reach a caloric deficit, most people will also need to reduce the number of calories that they consume.
Read more about the differences between cardio and weightlifting for weight loss.
3. Controlling blood sugar levels
Keeping blood sugar levels under control is important for reducing the risk of type 2 diabetes. It is essential for people with diabetes to keep their blood sugar levels within a healthy range. High blood sugar can damage blood vessels and lead to heart disease.
Insulin is necessary for regulating blood sugar. Aerobic exercise can increase insulin sensitivity so that the body requires less insulin to control blood sugar levels.
During exercise, the muscles also use glucose from the blood. In this way, exercise helps prevent blood sugar levels from rising too high.
4. Lowering blood pressure
High blood pressure puts stress on the blood vessels and heart. Over time, this can have serious consequences, such as increasing the risk of a heart attack or stroke.
Aerobic exercise can help keep blood pressure within a healthy range. A review of 391 trials in the British Journal of Sports Medicine found that exercise is as effective as blood pressure medications in reducing high blood pressure.
5. Preventing and managing stroke
A stroke occurs when the blood supply to an area of the brain becomes obstructed. It can have serious and life threatening consequences. Regular aerobic exercise reduces the risk of a stroke by keeping the blood vessels and heart healthy.
It is also important for people who have had a stroke to stay as active as possible to support recovery and reduce the risk of another stroke. A doctor will advise a person on the best way to build up activity and start exercising again after a stroke.
6. Increasing lifespan
Aerobic exercise has such a broad range of health benefits that it helps people live longer. Higher levels of aerobic activity reduce the risk of death, regardless of the intensity of the activity.
7. Improving physical functioning
The ability to perform tasks for daily living is important in maintaining independence and well-being. Aerobic exercise improves the physical capabilities that are necessary for a person to function on a daily basis. Physical fitness also helps prevent falls and the resulting injuries.
Aerobic exercise also benefits the brain in the following ways:
1. Reducing the risk of dementia
Regular aerobic exercise is one of the most effective methods of preventing Alzheimer’s disease, the most common form of dementia.
Research has shown that people with higher levels of physical activity have a lower risk of cognitive decline and dementia.
2. Helping with symptoms of depression and anxiety
Several clinical trials have found that aerobic exercise reduces symptoms in people with depression and anxiety disorders. Aerobic exercise also improves physical fitness, which may help prevent the onset of depression and anxiety disorders.
3. Enhancing cognitive performance
While aerobic exercise may delay cognitive decline in later life, it can also boost thought processes in children and adolescents.
Several studies have found evidence to suggest that aerobic exercise and physical fitness have links with better grades at school and improved performance on cognitive tasks, such as memory tests.
4. Improving brain health
Aerobic exercise causes many biological processes that help the brain function. The authors of a recent review article concluded that aerobic exercise could:
- increase the size and function of key brain regions, such as the hippocampus
- help the brain control responses to stress
- reduce inflammation
- increase resistance to oxidative stress
These changes are likely to contribute to the benefits of exercise on mental health and cognition.
Aerobic exercise is generally safe for most people. To avoid injuries, it is always a good idea to discuss exercise regimens with a professional.
People who have chronic health conditions should check with a doctor that their exercise plan is suitable. In some cases, people with heart conditions or high blood pressure may need to avoid high intensity exercise.
Read more about the general health benefits of exercise here.
Aerobic exercise provides a wide range of benefits for the body and brain.
National physical activity guidelines recommend at least 150 minutes of moderate intensity or 75 minutes of high intensity aerobic activity every week. Getting more exercise than this will likely have additional benefits.
For some people, it may be difficult to find time for sports or regular visits to the gym. However, making small changes to daily routines can help these individuals reach the recommended amount of physical activity. For example, they could take the stairs instead of the lift or, when possible, try walking instead of driving.
what does aerobic exercise mean and what are the benefits of such exercises
Aerobic training is a physical activity in which many muscle groups are involved, while there is an increased consumption of oxygen. The advantage of such a complex is that during classes, the pulse and breathing become more frequent, which helps to strengthen the heart. People who regularly exercise become hardy, stress-resistant. But still, most often those who want to lose weight turn to fitness aerobics – exercises are effective in burning fat.
Aerobic exercise is the same as cardio. This type of training has become very popular in Moscow recently. Attribute here can be step, running, cycling, tennis, football and other sports. To opt for a more effective one, listen to yourself and choose what is really closer to you and will bring pleasure.
Among the undeniable advantages of such training are the following:
Strengthening and growth of muscles. According to experts, it is thanks to aerobic exercise that the relief of the body improves, the silhouette becomes more attractive. But they also focus on the fact that it is imperative to adhere to the diet.
Exchange improvement. Being engaged, you not only help to increase muscle mass, but improve metabolic processes in the body. And this, as you know, accelerates the burning of fats. That is why such exercises are most effective for those who want to lose weight.
Increasing the endurance of the body. By exercising, you contribute to the fact that fatigue fades into the background. In addition, harmful toxins are gradually eliminated from the body.
Health promotion. Those who exercise regularly will soon begin to feel positive changes. So, the posture is corrected, the bones become denser and stronger, which reduces the risk of injury. Harmful slags are removed from the body, a general recovery begins. And this is a direct path to longevity.
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Aerobics: types, benefits and harms for the body
JULY 26, 2018
For many decades, aerobics has held a leading position in the list of the most popular fitness areas. There are varieties of training in the schedule of almost every fitness club: step aerobics, aqua aerobics, strength, dance, sports. The classes are attended by people of all ages, different levels of training. What is the secret of the popularity of aerobics and why exactly is it considered the best type of fitness for weight loss?
- Types of aerobics
- Benefits and harms
Types of aerobics
Many people associate aerobics with brightly dressed and slender girls performing various exercises to energetic music. This really captures the essence of the fitness direction. Different types of aerobics are suitable for people of all ages and fitness levels, making aerobics in demand.
- Aerobics as a separate area of fitness became popular thanks to actress Jane Fonda, who first brought it to the audience at 1982, immediately winning the hearts of millions. Fast music is accompanied by gymnastic exercises that develop strength, flexibility, endurance. There are different types of aerobics:
- Classical aerobics are exercises used in choreography, as well as elements of running and jumping. Classes have a positive effect on overall physical fitness, strengthen the body.
- Step aerobics involves the use of a step platform. With its help, they perform jumps, jumps, steps that imitate the descent and ascent of the stairs. Exercises improve the mobility of the joints, especially the knees, and strengthen the muscles. Performing exercises with cheerful music makes the workout energetic and dynamic.
- Water aerobics is suitable for overweight people and pregnant women. Water aerobics classes come in different levels of difficulty. Training takes place in groups, under the supervision of a coach, often using additional equipment. Water aerobics strengthens the body, allows you to lose weight, strengthens different muscle groups and calms the nervous system.
- Dance aerobics is available in almost every type of dance: classical, latin, oriental, hip-hop. It is based on dance movements of the appropriate style combined with traditional aerobic exercises.
- Power aerobics is complemented by the use of special equipment for weights. Training is aimed at accelerating fat burning and muscle growth.
- Sports aerobics is suitable for people who play sports and have a good physical condition. The training includes exercises from acrobatics, gymnastics, dancing.
Benefits and harms
Aerobics has a number of positive aspects, but there are also contraindications. Let’s see what the benefits of exercise are and whether exercise can be harmful.
The benefits of aerobics:
- Aerobic exercise trains the cardiovascular system, strengthening it.
- Aerobics refers to health-improving types of fitness, has a general strengthening effect.
- Saturates organs and tissues with oxygen, increases lung capacity, strengthens the respiratory system.
- Increases overall stamina.
- Improves joint mobility, promotes the formation of a muscular corset and correct posture.
- Forms a harmonious figure.
- Calming effect on the nervous system, increases resistance to stress.
- Separately, it should be noted the great role of aerobics for weight loss. Training speeds up metabolism, normalizes the functioning of the intestines, the digestive system, and removes toxins. Due to this, weight is reduced, complexion, skin and hair condition improves, immunity is strengthened. If the goal of training is weight loss, you need to exercise 4-5 times a week, 40-60 minutes. The minimum training regimen is 2-3 times a week. The best option is classes in the hall. But you can also train at home. Whatever type of aerobics you choose, stick to the correct structure of the lesson: warm-up, aerobic part, hitch. Watch video tutorials on the Internet, start with a simple level. There are several public and simple exercises for training, including which it will be easy to achieve and maintain the result:
- walking – 20 minutes a day starts the process of fat burning and body strengthening;
- running – strengthens the muscles of the legs, allows you to quickly burn fat deposits in the thighs and buttocks, running at a low speed also forms the relief of the muscles of the arms;
- jump rope – jumping rope engages the muscles of the abdomen, arms, legs, buttocks, strengthening these areas and driving off fat;
- dancing – elements of dance movements strengthen and develop all muscle groups, reduce weight, shaping the figure.
There are not many contraindications for exercising. Before starting classes, you need to consult a doctor if you have recently undergone surgery, with hypertension, diseases of the musculoskeletal system, varicose veins.
In order for the result to become noticeable in a short time, you need to do aerobics along with a diet, attend training at least every other day. The duration of the lesson is at least an hour. In order for the effect to last for a long time, classes cannot be interrupted; 2-3 workouts per week are enough to maintain shape.
Features of children’s fitness
Children’s fitness is now presented in many fitness centers and has a variety of directions and types. Its popularity is easily explained – unlike physical education classes at school and sports clubs, traumatism is minimized in children’s fitness, there are no contraindications, and you can choose an activity based on the needs of the child, without adjusting to the general system.