Aerobic exercise has been around
since the 1980’s and has benefited the exercise community by strengthening the
body, improving circulation, and increasing performance. Aerobic exercise was
obsolete before 1978 when exercise was about strength and resistance training
by building muscles. However, people realized that strong muscles didn’t equal
best athlete. Performance suffered due to the lack of oxygen and increased
muscle mass. Aerobic exercise requires the use of oxygen for the body to
generate energy. Due to the increased period of time of exercise the body
increases the circulation and transportation of blood, oxygen and nutrients
throughout the body. This allows for longer endurance during competition.
Although, aerobics are not only good for performance, they benefit the body as
benefit of health and performance through aerobic exercise is based on the
duration and frequency of exercise. It is recommended to get a minimum 30
minutes of cardiovascular exercise in on a daily basis. Cardiovascular exercise
is any exercise that increases the heart rate while increasing circulation
throughout the body. Aerobics are the most prevalent cardiovascular exercise.
Not only does it improve circulation throughout the body, it strengthens the
heart and respiratory muscles. Both the heart and lungs become more efficient
at pumping blood and oxygen throughout the body as aerobic exercise becomes
longer and more vigorous. Red blood cell count increases in the body to
transport more oxygen for exercise.
Aerobic exercise uses the large muscle groups throughout the body
therefore strengthening them while in use. It also reduces the risk for
diabetes, heart disease, and cardiovascular disease. The resting heart rate and
blood pressure both decrease from aerobic exercise. It improves mental health
by decreasing stress and depression.
exercise is good for weight loss because it burns more calories at a faster
rate. It raises the metabolic rate (the amount of calories needed for the body
to sustain at rest) and burns fat when done consistently. During the initial
stages of aerobic exercise glycogen is broken down to produce energy. As the
glycogen, which comes from carbohydrates is used up, the body moves onto fat to
produce energy. This is a longer process and can cause performance to decline.
However, over time as you continue to do aerobic exercise the body becomes more
efficient at storing glycogen in the muscles to be used for energy. And because
of the increased energy endurance is improved. The body also increases
vascularization of the muscles to improve blood flow. The body becomes better
able to break down fats for energy. Aerobic exercise also speeds up the ability
of muscles to recover from exercise.
exercise is normally categorized into two areas, low impact and high impact.
Low impact aerobics include stair climbing, walking, swimming, housework, etc.
During low impact aerobics one foot stays on the ground to support the weight
of the body. For the most part any healthy person can do low impact aerobic
activities. Walking is the most prevalent low impact aerobic exercise because
it can be done anywhere without the use of any equipment and requires no skill.
Even though walking is a weight bearing exercise it causes less injury to the knees,
and joints. If you are looking to include aerobic activity in your exercise
routine start with low impact and work your way up to high impact.
impact aerobics include running, sports such as football, tennis, rugby, dance,
etc. During high impact aerobics both feet come off the floor simultaneously,
even for a moment which can cause jarring of the joints when the body weight
hits the floor again. When including aerobics in your exercise routine, start
with low impact and work your way up to high impact. People who are overweight,
elderly, injured, out of condition should get approval from a doctor before
jumping into high impact aerobics. High impact aerobics should be preformed on
opposite days as low impact aerobics. Remember aerobic activity should always
be part of your fitness plan.