Aerobic exercise
Aerobic or "with oxygen" exercises provide cardiovascular condition. The American Heart Association also recommends at least 30 minutes of cardiovascular exercise 5 to 7 days per week. Don’t forget warm-up, cool-down and stretching exercises in your aerobic exercise session.
What is aerobic exercise?
Aerobic exercise provides cardiovascular conditioning. The term Er Robic actually means "with oxygen oxygen", meaning that the inhaled oxygen controls the amount of oxygen that can help it burn and move fuel to the muscles.
The benefits of aerobic exercise
Improves cardiovascular conditioning.
Reduces the risk of heart disease.
Lowers blood pressure.
Excess HDL or "good" cholesterol.
Helps to control blood sugar better.
Helps in weight management and / or weight loss.
Improves lung function.
Relaxation reduces heart rate.
Safety exercises
It is recommended that you talk to your doctor before you start an exercise program. Ask if you have any limitations. People who suffer from diabetes, hypertension, heart disease, arthritis, pulmonary conditions or other health conditions may need additional safety guidelines for exercise.
Note: If you develop symptoms during exercise, including abnormal shortness of breath, but it is not limited; Chest inertia; Chest, shoulder or jaw pain; Lightheadedness dizziness; Confusion; Or joint pain, you should stop exercising immediately and consult your physician.
What are some examples of aerobic exercise?
Lower effect aerobic exercise includes:
To swim.
Cycling.
Using an elliptical trainer.
To walk.
Rowing.
Using an upper body ergometer (a piece of equipment that provides a vascular workout that only targets the upper body).
High-impact aerobic exercise includes:
To run.
Dordakud.
Doing high-impact routines or step er robics.
How often and for how long should these exercises be done?
The American Heart Association recommends that everyone achieve at least 30 minutes of cardiovascular exercise which is 5 to 7 days per week. This can be divided into 10 minute periods. This means that by walking 3 times every 10 minutes you can reach the recommended minimum guidelines for reducing the risk of heart disease, diabetes, hypertension and high cholesterol. If you walk a full 30 minutes at a time, you can burn just as many calories.
American College of Ledge Sports Medicine recommends that you do moderate to vigorous exercise, with a minimum of 10 minutes of session time to improve cardio-respiratory health and help manage weight.
It is advisable to do aerobic exercise every day. There is no need to rest between sessions unless you are at an extreme level of training, such as preparing for a marathon, or if you are having joint pain again. If joint pain is a limiting factor, it would be appropriate to do alternative less painful exercises with people that can cause joint pain or stop the painful exercise altogether.
Description of intensity
Intensity is determined by how hard you work. The intensity of the exercise is determined by what your goals are, what your limitations are, and your current level of fitness.
Heart rate and exercise
Your heart rate is directly related to the intensity of the exercise. Heart rate levels can vary significantly from one person to another depending on fitness level, heredity, environment and exercise tolerance. If you wish to train based on heart rate, consult your healthcare provider to determine what range is right for you. Some medications, mostly blood pressure medications, control the heart rate, making it impossible to determine the intensity of exercise in this way. Ask your doctor to determine if you are on any of these medications.
Intensity of observation in other ways
How can you know if you are working at the right intensity? Using an RPE (Imagined Labor Rate) chart can help you determine the right intensity. Scale 1 to 10 uses a rating system. One is very light, like going to the refrigerator for a glass of milk. Ten will be a very significant level, representing maximum exercise. Ten will indicate not being able to fill the second step without fear of breaking. No one is recommended to work at a rate of 10 without strict supervision by a healthcare provider. Moderate intensity is the level of exercise that is most recommended, and can be determined by a rating between 3 and 5.
Heats up and cools down
Each session of aerobic exercise should include a warm-up and cool-down. The warm-up period should not include static stretching, but instead a gradual increase in the speed and intensity of the exercise. This allows the body to increase blood flow to the muscles and reduce the likelihood of muscle or joint injury. The warm-up should last between 5 and 10 minutes. The cool-down session should last as long as the warm-up, with a gradual slowdown. Stretching exercises after aerobic exercise will be appropriate.
Progress of aerobic exercise
Progress in high intensity of exercise should be based on individual exercise tolerance. There are 3 methods for challenging aerobic fitness:
Increase speed.
Increase resistance.
Increase in duration.
Any of these methods or a combination of these methods will improve aerobic fitness. The increasing intensity should occur very slowly. You should challenge yourself for a few moments at a time.
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