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How Does Aerobics Help One To Stay Fit?

Medikoe Health Expert

Medikoe Health Expert

  Koramangala, bengaluru, karnataka, india, Bengaluru     Feb 9, 2017

   4 min     

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Overview

Aerobic exercises are any cardiovascular exercise. For maintaining overall health and fitness, experts recommend doing various types of activities. These include strength training, stretching, aerobic exercises etc. Each of these forms of exercise stresses on a specific part of overall health and hence including all of them in your exercise regime is highly recommended. 

What are the aerobic exercises?

Aerobics exercises are energetic physical exercises, often performed with a group of people to music, that makes the heart, lungs, and muscles stronger and increases the amount of oxygen in the blood. Also known as cardio, it is a physical exercise of low to high intensity that primarily depends on the energy-generating process. Workouts are an essential part of any exercise regime as it strengthens your heart and lungs, increasing the efficiency of your cardiovascular system. 

Difference Between Aerobic and Anaerobic Exercise

Even a single activity can be aerobic and anaerobic both. Both exercises differentiate themselves based on intensity and time. Aerobics exercises are meant to be with "oxygen", and anaerobic means "without oxygen". For example, if you are cycling with low intensity, 3 km per hour, it is aerobic, as you are providing oxygen to blood continuously. Same when you do cycling with high intensity, 4.5 km per hour, for moments you hold yourself which blocks oxygen to go in the blood. That means, almost every exercise can be aerobics and anaerobic both. 

Types of aerobic exercises

Some of the most common types of aerobic activities include:

  • Walking

  • Running

  • Cycling

  • Swimming (aqua aerobics)

  • Treadmill

  • Rowing

  • Skateboarding

  • Kickboxing

  • Skipping

  • Jumping jacks

The best thing about aerobic exercise is that many of these do not require a gym membership or expensive equipment. 

Benefits of Aerobics

  • It improves the functioning of the heart and reduces high blood pressure

  • The high pace burns fats, helping with weight loss and maintaining weight

  • Improves mental health and releases endorphins which reduce anxiety and stress levels

  • Boosts your immunity system and makes you less prone to infections

  • Reduces muscle pain and stiffness as aerobics improves flexibility and oxygen availability

  • Enables the body to utilize oxygen to its fullest

  • Regulates cholesterol levels

  • Improves blood sugar levels

  • Eliminates constipation as it boosts metabolism 

Other health benefits

Regular aerobic exercise improves your health and fitness; even it is helpful in some chronic diseases

  • Osteoporosis- It is a disease characterized by low bone density. Aerobics can increase your bone density or slow down the decrease rate.

  • Depression- We all know how exercise improves our mental health. Depression is different than normal sadness, but aerobics can help you out even in that. 

  • Diabetes- Aerobics have positive effects on insulin resistance, which improves diabetic patients to live their life full-on.

  • Blood Pressure- Exercises make blood vessels to be more compliant (more compliant means that they become less stiff, and it's less likely for fat to accumulate and clog up the vessels).

  • Weight Control and Obesity- Exercises burns a lot of calories which control weight, and lead a healthy life. Read more- Aerobic exercise for weight loss 

  • Cancer- If someone does aerobics five days in the week for 30 to 35 mins, it reduces the risk of cancer. 

Aerobics for beginners

If you are a beginner and want to start the cardio exercise. Here are some tips to take a healthy start-

  • Warm-up at a comfortable pace

  • Push yourself gradually

  • Take breaks

  • Don't over-exercise

  • Do stretching after cardio

  • Slowly increase time and intensity

  • Go on with music

Some safety measures

It is recommended to consult your physician before starting the exercise. People with diabetes, hypertension, arthritis, heart disease, any injury or any other health condition must visit health expert. Do complete enquiry about what exercise you can do, time duration and intensity of the workout. And, if you feel any change or abnormality in your body, visit your doctor.

High-Intensity Aerobic Exercise 

High-intensity interval training (HIIT) is one of the best ways to burn your calories and develop your endurance. In HIIT, as the name suggests, you perform an intense exercise for a pre-decided period, then take a few minutes of rest, before repeating it all. The principles of HIIT training can be applied to aerobic exercises too to achieve maximum benefits. You can talk to your fitness expert to help you make a HIIT training routine. 

Low-Intensity Aerobic Exercise

Low impact exercises are walking, jogging, running, walking upstairs, stationary bicycling, swimming, water aerobics etc. Choose your right low-intensity exercises according to your preference, strength and stamina. Other recommendations are based on pain, diet and lifestyle.

How to set aerobic exercise plan aright?

It can be different based on a person's health conditions; one should talk to their trainer or health expert in such cases.  

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Tags:  AEROBICS ,fitness,aerobic exercise, anaerobic exercise, health, fitness

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COMMENTS

Comments
Always your Friends
Always your Friends |  January 28th, 2018

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Nikhil Reddy
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