To sum this up, the term aerobic means”with oxygen” Aerobic exercise and activities are also called cardio, short for”cardiovascular.” During aerobic activity, you repeatedly move large muscles in your arms, arms and hips.
Your heart rate increases and you breathe faster and more deeply. This maximizes the amount of oxygen and gives you an chance to use oxygen efficiently.
How well you use oxygen is called your aerobic capacity. When your aerobic capacity is high, your heart, lungs and blood vessels efficiently deliver a fantastic amount of oxygen through your body. As a result, you feel more energized and don’t tire as fast.
If you are just starting off with exercising, attempt and begin with low to moderately intense cardio activities, so you can do them for long periods of time and gain a variety of health benefits.
Some known examples include walking, bicycling, swimming, dancing and water aerobics, but don’t limit yourself: You can choose any activities you enjoy doing such as canoeing, in-line skating, golfing or even martial arts.
Benefits
If you haven’t gotten sufficient aerobic exercise, you may utilize your entire aerobic capacity whilst walking up a flight of stairs. You will realize this when you get to the top and feel out of breath.
But if you’re fit, you will have no problem because your aerobic capacity is greater. That’s just 1 example of how you can benefit from cardio exercise.
Cardio exercise and activities can also:
- Strengthen your heart and muscles
- Burn calories
- Help control your appetite
- Boost your disposition throughout the release of endorphins, which are feel-good chemicals released by your brain
- Help you sleep at night
- Reduce arthritis pain and stiffness throughout joint movement
- Help Stop or manage high blood pressure, heart disease and diabetes
- No matter what your age, aerobic exercise will assist you on your daily activities and increase your stamina and endurance.
Begin Gradually
If you are a beginner, start gradually. You might walk five minutes in the morning and five minutes in the day. Gradually add a few minutes to each session and then pick up the pace a bit.
Soon you might be walking briskly for 30 minutes a day. Also think of hiking, cycling, jogging, rowing, elliptical training — any activity that increases your breathing and heart rate.
Take A Three-Pronged Approach
Include three components on your workout:
Warm-up. Before each session, then warm up for five to ten minutes to gradually rev up your cardiovascular system and increase blood flow to your muscles. Try out a low-intensity version of your planned activity. For example, if you plan to take a brisk walk, warm up by walking slowly.
Conditioning. At your own pace, work around at least 30 minutes of cardio a day to develop your aerobic capacity by increasing your heart rate, depth of breathing and muscle endurance.
Cool-Down. After each semester, cool down for five to ten minutes. Stretch your calf muscles, quadriceps (upper thighs), hamstrings, lower back and chest. This after-workout stretch allows your heart rate and muscles to come back to normal.
Moderate activity ought to cause you to breathe faster and feel like you’re working. But if you experience unusual pain or alarming symptoms during exercise, stop immediately and seek medical attention.