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Aerobic exercise
Aerobic exercise - what means aerobic exercise, examples of aerobic exercise
How much Aerobic exercise should you do?
What counts as Aerobic exercise?
What you should know before starting aerobic?
Equipments you need for aerobic
When you should stop aerobic exercises - warning signs!
Warming up - importance and benefits
What means aerobic exercise?
Aerobic means "requiring air", where "air" usually means oxygen.
Aerobic exercise is defined as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature."
Aerobic is also defined as exercise that increases the need for oxygen.
Aerobic exercise is used interchangeably with the terms: cardiovascular exercise, cardio-respiratory exercise and cardio.
Some examples of aerobic exercise include: walking, jogging, running, dancing, rollerblading, bicycling, swimming, aerobics classes (both land and water), rowing, stair climbing, etc.
Among the recognized aerobic exercise benefits are:
- Aerobic strengthens the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
- Aerobic strengthens and enlarges the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
- Aerobic strengthens muscles throughout the body
- Aerobic improves circulation efficiency and reduces blood pressure
- Aerobic increases the total number of red blood cells in the body, facilitating transport of oxygen
- Aerobic improves mental health, including reducing stress and lowering the incidence of depression
- Aerobic reduces the risk for diabetes.
- Aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as well as reduce the risk of osteoporosis for both men and women.
- Increased movement of blood through your tissues, making the muscles more pliable.
- Increased delivery of oxygen and nutrients to your muscles. This prevents you from getting out of breath early or too easily.
- Prepares your muscles for stretching
- Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure
- Prepares you mentally for the upcoming exercise
- Primes your nerve-to-muscle pathways to be ready for exercise
- Improves coordination and reaction times
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Health benefits require a minimum duration and frequency of exercise. Most authorities suggest at least twenty minutes performed at least three times per week.
How Much Aerobic Exercise Should You Do?
For aerobic exercise being effective you should take in account frequency, intensity and duration of one aerobic session.
Frequency – number of aerobic exercise sessions per week,
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Aim for a program of minimum 3 days per week with no more than 2 days off between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss since more cardio sessions will help you burn more calories. Give yourself at least 1 to 2 days off from aerobic exercise each week.
Intensity - how hard you should exercise during each session,
Aerobic exercise should take place at a "moderate" intensity level (not too easy, not too hard). This intensity is ideal for the general health benefits that come with exercise, and for weight loss.
Time - how long each exercise session should last ,
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Aim for a minimum of 20 minutes per session. Gradually work up to about 60 minutes over time. The further you go over 20 minutes, the more calories you'll burn and the more endurance you will build.
Of course, you might not start an exercise program with a lot of endurance, but you'll slowly build up.
Time can be cumulative. You don't have to do 60 minutes all at once. You can do several 10-minute mini-workouts each day and add them up for pretty much the same benefits.
What counts as aerobic exercise?
Any activity can count as cardio/aerobic exercise as long as it meets these 3 requirements (frequency of 3-5 days a week, moderate intensity, and lasts at least 20 minutes per session).
It's important to not confuse "activity" with "exercise." Not everything you do that's activity is the same thing. Bowling, fishing, playing darts, and similar "activities" aren't necessarily cardio just because you're up and moving.
Very important - Steps to follow when starting AEROBIC
Before you start aerobic workouts it is recommended that you check with your doctor before starting. (check your heart, if you have pain in your chest when you do or don't do physical activity, if you lose your balance because of dizziness, if you have bone or joint problem, if you take drugs for blood pressure or heart condition)
• Don't work till you drop and don't force your body more then he can support
• Start always with a warm up for at least 5 – 10 minutes
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• Start the aerobic exercise gradually and listen to your body
• Don't work always the same exercise program
• Change the program every 6 – 8 weeks so you will not be bored and your muscles will have to work harder, you will not be bored and you will burn more calories and build more lean muscles in the process
• If you have muscles tension or an injury, stop the aerobic exercise and let them heal
• Drink plenty of water before, during and after exercise to stay hydrated.
• Avoid strenuous aerobic exercise during viral infections such as the flu or upper-respiratory tract infections.
• Stop your exercise session and contact a doctor if you experience chest discomfort, lightheadedness or dizziness.
• Enjoy and have fun
Equipments you need for aerobic
• A good pair of shoes to fit you well and be comfortable,
• Good clothes from fabrics that absorb sweat and remove it from skin, supportive sports bras.
• Do NEVER WEAR rubber or plastic suits or belts — these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
When you should stop aerobic exercises
Warning Signs
You should stop exercising right away if you:
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• Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm
• Feel dizzy or sick
• Break out in a cold sweat
• Have muscle cramps
• Feel sharp pain in your joints, feet, ankles, or bones
Very important! If your heart starts racing or beating irregularly during high intensity aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and fainting. However, in cases of severe and sudden pain, stop immediately, seek help, and follow up with your doctor.
Warming Up - importance and benefits
What is a Warm Up?
A warm up is the act of preparing for an athletic event or workout by exercising or practicing for a short time beforehand.
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Warming up helps reduce your risk of injury and the aches and pains that come with exercise. The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles. The idea is to increase circulation throughout the body, in a gradual manner.
A proper warm up safely prepares the body for the increased demands of exercise. Cold muscles do not absorb shock or impact as well, and are more susceptible to injury. While scientific studies are ongoing to define the best warm up techniques for injury prevention, the warm up in general is firmly established as a key to exercising safely and effectively.
A warm up should be done before strength training, aerobic (and anaerobic exercise) and stretching.
Examples of Warm Up Activities
A warm up should be sport-specific, which means that it mimics the activity you're about to do, but at a lower intensity, lower impact, and/or slower speed. For example, you'd walk before running.
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Contrary to popular belief, stretching is NOT the same thing as warming up. In fact, stretching should come at the very end of your workout for best results.
What are the Benefits of Warming Up?
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A warm-up helps you prepare both mentally and physically for exercise, and reduces the chance of injury.
During a warm-up, any injury or illness you have can often be recognized, and further injury prevented.
Other benefits of a proper warm up include:
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