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What You Need To Know | Aerobic Exercises & Health

Aerobic health? What is that? Besides getting a solid workout, practicing these exercises provides plenty of other health benefits as well!

Okay, What Is It?

Often synonymous for cardiovascular conditioning, aerobic exercise involves continuous, rhythmic physical activity that increases the heart and breathing rates within a target intensity zone.

This form of exercise strengthens the heart, lungs, and vascular system, facilitating improved oxygen transport and utilization by the body. The term “aerobic” itself means “with oxygen,” indicating that the body’s aerobic energy-generating process requires oxygen to produce energy during exercise.

The Science Behind It…

The benefits of aerobic exercise are well-documented and extensive. Regular participation in aerobic activities reduces the risk of chronic diseases such as…

  • Heart disease
  • Type 2 Diabetes
  • Stroke
  • Cancers

Furthermore, weight management is controlled, mental health is improved, and sleep quality is enhanced!

What Are The Parameters?

i) Intensity

Aerobic activities can be categorized into moderate and vigorous intensities. Moderate activities raise the heart rate to 50-70% of the maximum heart rate (MHR), while vigorous activities elevate it to 70-85% of the MHR. Tools like heart rate monitors or the talk test can help individuals gauge their exercise intensity.

ii) Duration

The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. These recommendations indicate that durations within these ranges can improve cardiovascular health and decrease mortality risk by up to 30% for those who meet or exceed these exercise thresholds.

iii) Frequency

Ideally, aerobic exercise should be spread throughout the week to minimize injury risk and maximize health benefits. Consistent daily activity, or a minimum of 3-5 sessions per week, is optimal for results.

Types of Aerobic Exercise

These are all great options, but obviously choose the exercise that fits you best!

*Walking – An accessible form of moderate-intensity exercise, ideal for all fitness levels. Walking for 30 minutes a day can burn approximately 150 calories and significantly improve cardiovascular health.

*Running – On average, running can burn over 400 calories per hour, depending on pace and body weight.

*Cycling –  Both stationary and outdoor cycling are effective for enhancing cardiovascular fitness, with an hour of cycling burning between 400 and 1000 calories.

*Swimming – Swimming laps for an hour can burn about 500 calories, offering a low-impact, full-body workout.

*Dancing – Dance-based fitness classes can burn upwards of 300 calories in 30 minutes while also improving balance and flexibility.

My Advice To You

Start slowly! Especially if you are relatively new to working out. Then, gradually increase the intensity and duration of your workouts.

Diverse activities not only prevent boredom but also ensure a comprehensive fitness regimen which can affect different muscle groups and enhance overall health.

If you are struggling with mental health issues, these aerobic exercises increase your energy levels!

Questions, Comments, Concerns?

Whether you’re curious about specific exercises, need advice on adjusting your routine, or have concerns about health implications, I’m here to help.

Share your thoughts in the comments below, and let’s work together towards achieving your healthiest self!