Aerobic exercise is any type of activity which gets your blood pumping as well as your large muscle groups working. This kind of exercise is also known as cardiovascular activity. Examples of aerobic exercise include brisk walking, swimming, heavy cleaning or gardening, running, cycling and playing soccer.
Experts recommend that you do at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous activity, each and every single week. Brisk walking or swimming are examples of moderate-intensity activity. Running or cycling are examples of vigorous activity.
Aerobic exercises can become anaerobic exercises if is performed at a level of intensity which is too high. Cardiovascular exercise not only improves fitness but it also has known benefits for both physical as well as emotional health.
In addition, aerobic exercise can help to prevent or decrease the chance of developing some types of cancers, diabetes, depression, cardiovascular disease as well as osteoporosis. An aerobic exercise plan should be straightforward, practical in addition to realistic. Specialised equipment (such as cardio machines) may be utilised but this not necessary for successful aerobic exercise.
How Does Your Body React To Aerobic Exercise?
During the course of aerobic activity, you continually move large muscles in your arms, legs and hips. You’ll notice your body’s responses quickly You’ll breathe faster and more deeply. This action maximises the amount of oxygen in your blood. Your heart will beat faster, which improves blood flow to your muscles and back to your lungs.
Your small blood vessels (capillaries) will widen in order to be able to deliver more oxygen to your muscles and also carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins. These are natural painkillers that promote an increased sense of well-being.
Aerobic Exercise Lowers Blood Pressure
Aerobic exercise may assist you with managing symptoms of high blood pressure. That’s because exercise can assist with lowering blood pressure.
Another medical condition that cardiovascular exercise may help with is asthma. Aerobic exercise can help people who suffer from asthma lessen both the frequency as well as the severity of asthma attacks.
Helps With Regulating Blood Sugar
Regular physical activity assists with regulating insulin levels as well as lower blood sugar, all while keeping body weight in check. In a study on people with type 2 diabetes, researchers made the finding that any form of movement, either aerobic or anaerobic, may have these effects.
Most individuals should aim to get around half an hour of moderate cardiovascular activity at least five days each week. This works out to approximately 150 minutes or 2.5 hours per week. You can mix up intensities and activities in order to keep it interesting. If you’re new to aerobic exercise, start short and slow. You can always build up as your fitness level improves. Remember: Any movement is better than no movement. If you’re pressed for time, consider breaking up your exercise throughout the day into several
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