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  Aerobic Exercises

Aerobic means in the presence of oxygen. In other words it refers to use of oxygen in the body’s metabolic process. Due to increased needs of oxygen in performing aerobic exercises lungs work harder, it increases the efficiency of lungs. It also increases the efficiency of cardiovascular system. American college of sports medicine recommends 20 to 60 minutes of continuous aerobic activity, around 3 to 5 times a week. Aerobic exercises are usually experienced in the abilities to walk, run, climb up hill, swim, jog etc, Therefore it is important requirement in many recreational activities, sports and in some occupations. Aerobics are helpful for weight control.

Types of aerobic exercises:

  • Walking
  • Running
  • Swimming
  • Cycling
  • Skipping
  • Skipping
  • Jogging

 

Aerobic equipments:

  • Steppers
  • Elliptical
  • Stair climbers
  • Ski machines

Aerobic Dance - Aerobic dance helps in maintaining the all-round fitness and also turns out to be a delightful experience. Aerobic dance is that it works the heart. When it works the heart it speeds up the metabolism. Benefits of aerobic dance includes decreased stress level, cardiovascular and respiratory fitness, high levels of alertness, weight control , Maintains flexibility, physical and mental wellbeing, better shape of the body and abs.

Cycling - Cycling provides great cardiovascular benefits, without causing any kind of mechanical stress to the back, hips, knees and ankles in the form of pain. Forty five minutes of cycling six days a week keeps you fit. Cycling helps you burn fat and reduce the chance of diseases. Keeping your entire body oxygenated. It improves blood circulation.

Rowing Machine – It can be the best option to explore the muscle groups in the body, include the legs, buttocks, back, abdominals and arms. So rowing involves the entire body and burn more calories than any other type of aerobic exercises.

Walking - Walking is highly recommended for overweight and older people. Even pregnant ladies can opt for walking, as it keeps you and your baby fit. Every day it is good to walk for at least 30 to 45 minutes.

Running - It is a great way to burn calories. The best part is you get a chance to enjoy the bliss of nature and get a feel of fresh air.

Treadmill - One of the main benefits of exercising on a treadmill is that it offers continuous feedback on the electronic consoles including features such as time, speed, distance and even heart rate.

Swimming – It is the best way to beat the heat and does not cause much stress or strain to the joints of the body. Laps prove to be a great way to burn the extra calories. Swimming exercises the arms and the upper body more than the legs. Swimming maintains the blood cholesterol and blood pressure levels. It is good for the health of your lungs and also reduces the risk of stroke , diabetes and heart attacks.

Health benefits:

Health benefits are associated with aerobics are as follows-

  •  Aerobics reduces the risk of chronic ailments including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer.
  •  It reduces anxiety, depression and the level of tension, thereby promoting relaxation. It reduces mood swings as well.
  •  It strengthens the bones as well as the ligaments and heart, thereby making it stronger to pump blood more efficiently and circular the blood to all the parts of the body.
  •  It plays a vital role in burning calories. Moreover, your body uses fats and sugars efficiently, thereby contributing to the process of weight loss.
  •  It reduce  the symptoms of aging and illness. People feel more youthful, full of energy, when they perform the exercise.
  •  It is the best bet for those, who want to quit addictions like alcohol and smoking, because it reduces a person's craving for the habits.
  •  It combats depression and raises one's self-esteem and the level of confidence because it is a great stress buster.
  •  It promotes a sense of well-being, because it makes the body release natural painkillers such as endorphins.
  •  Since it increases your immune system, you will be less prone to minor viral infections such as cold and flu.
  •  Aerobic exercise such as walking is often associated with the reduced risk of osteoporosis.
  •  The high-density lipoprotein (HDL), known as good cholesterol, is given a boost by aerobic exercises. Moreover, the activity reduces your low-density lipoprotein (LDL) or the bad cholesterol level.
  •  As you get older, your muscles and bones become weak, which reduce your mobility. Doing aerobics is a nice idea, because it keeps your muscles strong.

One can stop exercise if any of these symptoms are seen and report them to doctor:

  • Faintness/feeling lightheaded
  • Dizziness
  • Excessive shortness of breath
  • Chest pain or pressure


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