Aerobics is an exercise, in which all organs from the muscles of the body work together and improve blood flow, as well as, boost health. Aerobic exercise known as workouts. You are moving the arms and legs with a motion, which enables your body to pump blood and oxygen, since you perform cardio patterns. This strengthens your heart and burns calories and fat.
If planning your exercise routine, you need to plan for both resistance and aerobic training exercises to get the maximum advantage. Make sure to make your cardiovascular exercises varied and fun. By adding variety, you’ll be more prone to adhere to your workouts.
There are various kinds of cardiovascular exercises. You can buy DVDs, which will unite both aerobic and strength training. It is possible to go for a walk, running or jogging. Running is an excellent aerobic exercise, but requires some training and dedication. Additionally, you can join a gym and utilize their training machines such as, the machine or machines that are elliptical or buy your own equipment.
A different way to mix it up with anaerobic and aerobic exercises are to try circuit training, or high training. No matter what kind of cardio exercise you choose, you need to aim to do at least half an hour of aerobic workouts at least 3 to 4 times weekly.
DIFFERENT TYPES OF AEROBIC EXERCISE:
There are various kinds of aerobic exercises, so your exercise routine won’t ever become boring. Aerobic exercises can be of many types, including:
- Outdoor games
Many activities, you perform daily, might be considered as cardio workouts. Matters like walking the dog, mowing the lawn or moving up and down the stairs to do laundry. But, to get the advantage for your heart, you need to try integrating a structured exercise routine including activities like walking, running, swimming, bicycling, dance or some type of intensity activities.
HEALTH BENEFITS OF AEROBIC EXERCISE:
Main health benefits of aerobic exercise may include:
1. For Memory and Amnesia in Elderly People:
According to a new research, regularly aerobic exercise benefits the elderly people, who are struggling with amnesia. Aerobic exercise is low and high intensity physical exercise, which primarily depends on the aerobic energy-production process.
Researchers at the University of British Columbia, Vancouver, Canada have shown that the overall thinking skills of individuals, who exercise consistently, was improved as compared to those, who don’t exercise.
Damage in the small and large blood vessels in the brain causes problems in vascular cognitive disturbances i.e. memory and thinking ability. Teresa Liu-Ambrose of the University of British Columbia said, “Studies have shown that exercise helps to reduce the risk of memory defects, but there have been very few studies about people with memory defects, whether exercise helps to protect their condition from getting worse. ”
The study has been published in the online journal ‘Neurology’.
2. Lowers Blood Pressure:
Improvement in blood pressure levels was also observed in a research. High blood pressure levels may increase the risk of vascular cognitive disturbances. It is the common cause of dementia after Alzheimer’s disease.
3. Promotes Brain Health:
There is a deep connection between aerobics and brain health. Aerobic exercise helps to reduce inflammation in the brain. According to a 2017 study published in ‘Brain, Behavior and Immunity‘, doing 20 minutes of moderate-intensity aerobic exercise can reduce brain inflammation.
This form of exercise also has a neuro-protective effect, which can counter hippocampal inflammation, which is caused by sleepiness. Aerobic also promotes the production of neurotrophins, increasing the plasticity of the brain and improving memory and learning power. In addition, aerobic information also promotes process and mood improvement.
4. Aerobics for Healthy Heart:
Aerobics has a positive effect on the pumping of the heart. It improves oxygen flow and blood flow, which protects the body from many problems.
Regular aerobics increases the size of the heart’s pumping chambers, helping to deliver the blood to the body as needed, without having to pump too much.
5. Aerobics for Increased Stamina:
Aerobic exercises help to control heart rate. Having heart rate control, helps in increasing the duration of exercising of an individual.
This increases stamina the most, so that fatigue does not occur quickly. The positive effect of increasing stamina is also seen on the routine.
6. Keeps Stress, Depression and Angst Away:
Doing aerobics daily also helps in coping with problems like stress, anxiety and depression. Along with this, it also helps to reduce the risks of heart disease, control high Blood pressure and increase good cholesterol in the body. According to the WHO, exercising can also help to reduce the risk of cognitive decline and aerobic has a more positive effect on the body than any other exercise.
According to a study published in the British Journal of Sports Medicine, regular aerobic exercise increases hippocampal volume, which is one of the main neurobiological causes of depression, stress and dementia.
7. Aerobics for Weight Loss:
In aerobics your entire body is involved, due to which weight can be kept under control. Do aerobics daily for 30 to 60 minutes and you can see the difference yourself.
8. Keeps Your Arteries Clear:
Aerobic exercise helps to increase HDL (high-density lipoprotein) or good cholesterol and lowers LDL, the bad cholesterol. It may result in less buildup of plaques in your arteries.
Aerobic exercise may improve insulin resistance, a condition in which body doesn’t use insulin in a proper way. This condition can occur in people, who do and don’t have diabetes. Insulin is a hormone that helps the cells to convert glucose into energy.
Many researches have shown the positive effects of workout on insulin resistance. In one study, 28 obese postmenopausal women with type 2 diabetes did aerobic exercise for sixteen weeks for about 45 to 60 minutes, three times per week and their insulin sensitivity improved by 20 percent.
On starting aerobics, gradually increase exercise time. Doing aerobics for too long can be harmful to the body. This is because, in the beginning your body is not used to doing workouts for so long. If you have heart disease, bones problem, or major injury, then consult your doctor first. If doctors say “yes”, then only proceed with this exercise.