An aerobic exercise is a long duration, lower intensity physical activity which increases your oxygen consumption. It makes your heart and lungs work harder, and results in increased endurance. Swimming, brisk walking, running are common aerobic exercises.
Key ingredients to a healthy body
The aerobic exercises are one of the key ingredients to a healthy body. It is one of the best way to high impact the cardiovascular system. It is also a great way to relieve stress and anxiety. It can help if you’re trying to lull yourself to sleep at night.
These type of exercises are usually done with a moderate intensity, about 60-80% of maximum exertion. For the duration of at least 15 or 20 minutes it burns primarily fat. It is perhaps the answer to turn the body into a lean and mean machine, brimming with energy and strength. And you probably ask how it happens. When exercising the muscles draw on oxygen in the blood as well as fats and glucose that increase cardiovascular endurance.
Do you want to get a six pack? Then a healthy eating regime, along with aerobic exercise is required.
The simplest and most common form of water aerobics is the swimming. The main benefit is that is a safer and healthier as compared to all the other form of physical excercises. Simply it does not strrain the bones, joints and body muscles.
For those who hate the feeling of sticky perspiring body, the water aerobics is a good alternative.
Recommended intensity of doing aerobic exercises is within 60 to 90 percent of your maximum heart rate. The number of calories you’ll burn during the aerobic exercise is affected by several factors:
- your body weight
- the intensity of your workout
- your conditioning level
So the burn rates are only an estimate.
Note: The maximum heart rate is equal to 220 minus your age.
While aerobics is the best way to improve cardiovascular fitness, weightlifting is the best way to strengthen muscles and bones and build muscle mass.
Aerobic exercises and Muscles
Aerobic literally means “with oxygen”. It refers to the use of oxygen in muscles’ energy-generating process. Muscle soreness and discomfort are normal symptoms of strength training, and may be delayed as long as 48 hours after training.
Muscle cells have many mitochondria, which allow them to respond quickly to the need for doing work. Muscle burns more calories at rest than other bodily tissues, though just how much is debatable.
If you practice aerobic exercises, this will help you develop stronger leg and hip muscles and it will do wonders for your cardio-respiratory fitness level as well. Start with the largest muscles and work your way up to the smallest. Your largest muscle is your hips and your smallest muscles are your arms.
Loss of muscle mass
Any activity involving the major muscle groups can be swimming, running, or brisk walking. But the biggest change in metabolism, especially in women at mid-life and later, comes from loss of muscle mass.
Women and men lose muscle as they age, which is why it is recommended that everyone strength train two to three days a week to keep the muscles strong.
The role of the Oxygen
Oxygen, fats, and glucose are used to produce adenosine triphosphate (ATP), the basic fuel for all cells. Oxygen aids the functioning of every body system.
When doing exercises, oxygen is used to “burn” fats and glucose in order to produce adenosine triphosphate, the basic energy carrier for all cells. Good circulation is a boon to every inch, providing oxygen and nutrients to the cells.
Aerobic exercise can be defined as the one, which involves the use of oxygen to produce energy. This is done by breaking down the glucose. On the other hand the anaerobic exercise makes the body to produce energy without using oxygen. It make use of the phosphocreatine, stored in the muscles, for the process.
In conclusion if you do aerobic exercises, this will improve the circulation of blood and transportation of oxygen in the body. It will also reduce the blood pressure and will burn fat. Done regularly is the key to maintaining a nontoxic body in our toxic environment.