In this article, we ‘ll learn aerobic exercise. How benefits are they for us?
But before we start adding aerobic exercises to our daily routine. We should know about aerobics.
What is aerobics?
Aerobic means with oxygen. Aerobics are activities which provide oxygen-rich blood to body requiring parts.
Aerobic exercises are also known as cardio exercises. So in which exercise heart pumps more and breathing rate also increases. These activities are considered as healthy for heart, lung, and blood circulatory system.
Aerobics examples: running(not sprinting), cycling, slight fast walking, hiking, dancing. When these activities performed for a sustained period of time.
If these activities are performed with too high intensity in which quick burst of energy appears then it converted to anaerobic activities.
Benefits of Aerobic exercise
- Improves cardiovascular health: Peoples who are the at the risk of heart problems aerobic exercises are recommended by AHA. It lowers the bad cholesterol in the blood and rises the good cholesterol.
- Reduces asthma risk: Before starting for a patient take advice from the doctor.
- Sleep problems: Peoples who face trouble in sleeping at the night , Do cardio in your day time. A study on individuals. A regular aerobic exercise routine with sleep hygiene education found good for insomnia.
- Maintain blood pressure
- Increases immunity: A result of research shows. Peoples with regular and moderate routine maximize some antibodies in the blood like immunoglobulins.
Aerobic Exercises you can do at home
There are many cardio exercises in which no special equipment needed. They can also perform at home in your own space and desire.
I memorized you before any exercise it is must to warm up your body.
It is a very effective exercise considered for heart health. Running or jogging burn fat and make feel light after a workout.
Before starting jogging choose a plane track to avoid injuries. 20 to 30 minute jogging 2 to 3 times per week.
After the completion stretch well to also avoid injuries. Beginner start 10 to 15 minute running.
High-intensity level cycling raises your heart rate and breathing rate. Cycling is a gentle workout for your joints.
It is considered as a powerful cardio exercise. An ideal cardio exercise to build strength in legs and improves heart health.
This aerobic activity elevates the heart rate to burn fat which benefits in losing weight.
Heart rate increases the blood flow to the body . Jumping jacks impact high to the joints, so if you have any joint problem you can avoid this.
If you have a pool in your home then, it is one more exercise you can do at home. This provides water as resistance in movement. In this exercise participant, half body immersed in water up to the waist. Different types of movements performed by the participant.
This is not only aerobic exercises it also strengthens the muscle.
A 15-minute rope skipping is a great exercise which you can also do at home. It also develops better body coordination.
For beginners it sometimes quite difficult to do in the rhythm or maintain the jumping rhythm. But it is normal as time passes you ‘ll become expert. Practice making a man perfect.
Term circuit training means a series of exercise workout with a minimal rest period. An efficient way of developing strength, aerobic and anaerobic endurance.
It is also is known as an excellent way of developing strength and improving heart health. In-circuit training program exercises are in duration and many exercises with low rest time.
Frequency of this exercise is 2 to 3 times per week for 15 to 25 minutes.
Circuit training for aerobics is risen the heart rate up. add these following exercises.
You can start with light running or light jumping. After completion cool down with stretching.
Aerobic exercise with the gym or outdoor equipment
We above describe outdoor cycling. Because many have not a stationary cycle so you can join a gym to use this machine or even you can buy. But the concept is the same in both cyclings.
In aerobic exercise workout section in the gym, it is the most common machine you ‘ll find in every gym.
An elliptical machine provides light stress and efficient cardio workout. It is simple to use anyone can start using. 20 to 30 minute 2 to 3 days a week.
It is a low impact workout for joint problem suffering peoples. Swimming 10 to 30-minute increase muscle strength and endurance heart health also 2 -3 times per week.