What Is Aerobic Exercise?
Ø Aerobic exercise is the type of moderate-intensity physical activity that you can sustain for more than just a few minutes with the objective of improving your cardiorespiratory fitness and your health.
Ø "Aerobic" means "in the presence of, or with, oxygen."
Ø You know you're doing aerobic exercise when your heart's thumping and you're breathing faster than you do at rest but you can sustain the activity for extended periods of time. I recommend the cue "warm and slightly out of breath" to work out if your activity level is aerobic.
Ø Walking, jogging, biking, dancing, and swimming are examples of activities that can be performed aerobically.
Ø Anaerobic, on the other hand, means "the absence of, or without, oxygen."
Ø Anaerobic exercise is performed at an intensity that causes you to get out of breath quickly and can be sustained for only a few moments. Weight lifting and sprinting are examples of anaerobic exercise.
What Is the Difference Between Aerobic and Anaerobic Exercise?
A single activity can include elements of both aerobic and bodybuilding . For example, interval training, where you alternate cycles of low-intensity (aerobic) and high-intensity (anaerobic) work during the same workout, has elements of both. So does a game of tennis where you might sprint at one moment (anaerobic) and then move less aggressively for several minutes (aerobic) as you hit ground strokes from the baseline.
Most activities can be performed aerobically or anaerobically. For example, you could walk briskly on the treadmill at 3.5 miles per hour and feel warm and slightly out of breath (aerobic), or you could walk very briskly at 4.5 miles per hour and feel very out of breath (anaerobic). The same is true for biking, swimming, dancing, or virtually the other activity. The intensity of the workout determines whether an activity is aerobic or anaerobic, and every one you would like to try to to is pace yourself to elicit the sort of coaching you desire.
Is Aerobic Exercise Good For You?
A. Oxygen Delivery
Breathing increases during aerobics to bring oxygen into your body. Once inside your body the oxygen is processed by the lungs, transferred to the bloodstream where it is carried by red blood cells to the heart, and then pumped by the heart to the exercising muscles via the circulatory system, where it is used by the muscle to produce energy.
B. Oxygen Consumption
"Oxygen consumption" describes the process of muscles extracting, or consuming, oxygen from the blood. Conditioned individuals have higher levels of oxygen consumption than deconditioned individuals ("couch potatoes") due to biological changes in the muscles from chronic exercise training. For example, a deconditioned individual might have a maximal oxygen consumption of 35 milliliters (ml) of oxygen per kilogram of body weight per minute (ml/kg/min), whereas an elite athlete may have a maximal oxygen consumption up to 92 ml/kg/min! Values like this are expressed as VO2 (volume of oxygen consumed) and can be measured with special equipment in a laboratory.
C. Burning Fat
A higher percentage of fat is burned during aerobics than during bodybuilding . Here's why. Fat is denser than carbohydrate (fat has nine calories per gram and carbohydrate has four), then it takes more oxygen to burn it. During aerobics , more oxygen is delivered to the muscles than during bodybuilding , then it follows that a better percentage of fat is burned during aerobics when more oxygen is available. When less oxygen is present, like during bodybuilding , a better percentage of carbohydrate is burned.
What Are the Benefits of Regular Aerobic Exercise?
You will accrue many health and fitness benefits if you perform regular aerobics . Here's a partial list:
Ø Burns calories (see below for calorie expenditure of different activities)
Ø Improves endurance
Ø Reduces the risk of chronic diseases like heart disease and diabetes
Ø Lowers moderately high blood pressure
Ø Improves bone density (particularly weight-bearing activities like walking)
Ø Reduces the risk of certain cancers (breast, colon)
Ø Improves the likelihood of surviving a heart attack
Ø Alleviates symptoms of depression (in some cases as effectively as medication or psychotherapy)
Ø Reduces body fat
Ø Can improve balance and performance of activities of daily living (for example, shopping, cleaning, playing with grandkids)
Ø Can reduce the pain and swelling of arthritis
Ø Increase HDL cholesterol (the good cholesterol)
Ø Decreased blood triglycerides
Ø Improve weight control
Ø Improve glucose tolerance and reduce insulin resistance
List of Examples of Aerobic Exercise
Ø Recreation center or gym classes, exercise videos (check Collage Video, or rent one at your library)
Ø Stationary or outdoor biking
Ø Hiking
Ø Swimming
Ø Walking
Ø Running
Ø Jogging
Ø Walking or jogging on a treadmill
Ø Dancing
Ø Zumba
Ø Aerobic dance classes
Ø Aerobic step classes
Ø Low-Impact Aerobics
Ø High-Impact Aerobics
Ø Circut or interval training
Ø Cross-Country Skiing
Ø Online videos
Ø Hot Yoga
Ø Yoga
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