Aerobic Exercise Types And Benefits

Imagine that you are exercising. You sweat, you breathe heavily, your heart is pounding, blood rushes through your blood vessels to deliver oxygen to your muscles to keep you moving, and you are active for more than a few minutes. keep it. 

These are aerobic exercises (also called "cardio" in gym lingo), which is any activity you can sustain for more than a few minutes while your heart, lungs, and muscles work overtime. Hey In this article, I'll cover the mechanics of aerobic exercise: oxygen transport and consumption, the role of the heart and muscles, the proven benefits of aerobic exercise, how much you need to do to reap the benefits, and much more.

 

The Beginning

It all starts with the breath. The average healthy adult inhales and releases about 7-8 liters of air per minute. After filling the lungs, oxygen from the air (air is about 20% oxygen) is filtered through small branching tubes (called bronchioles) until it reaches the alveoli. 

Not enough The alveoli are microscopic bags through which oxygen diffuses (enters) the blood. From there, it's a line that goes straight to the heart.

Why Do You Need Aerobic Exercise?

The average sedentary adult will reach an oxygen consumption level close to 35 ml/kg/min during a maximal treadmill test (where they are asked to walk as fast as they can). Translated, this means that the person consumes 35 milliliters of oxygen per kilogram of body weight per minute.

It will take you all day, but elite athletes can reach values ​​of up to 90ml/kg/min! How did they do it? They may have good genes, but they also work hard. And when that happens, your body adapts. The good news is that mere mortal bodies, like the rest of us, adapt to training. This way.

 

Cross Country Ski

Do you like to train in the snow? Cross-country skiing is the best aerobic activity because more muscles are involved in each movement. In this activity, you must use your hands and feet to propel your body forward. The more muscle you use, the more aerobic benefits you will receive.

This activity is usually done at higher altitudes and in cooler climates so your body uses more energy and muscle mass during your workout.

 

Swimming

Swimming is an effective activity to get your body into an aerobic state, as well as increase your heart rate and burn calories. This exercise allows for a total conditioning effect as it uses all the major muscle groups in the body while swimming.

Many swimmers tend to experience less injury and pressure on bones and joints due to the buoyancy of the water. In the book by Dr. Cooper, Aerobics for Total Well-Being, he explains that you can swim up to 10 miles a day and hit over 1,300 aerobic points a week without straining a muscle or damaging a joint. without much danger.

 

Walking Or Jogging

First, it is important to establish the difference between walking and jogging. If you're walking slower than the nine-minute mile, Dr. Cooper will suggest jogging.

Walking and jogging are two great options for aerobic conditioning. Whether you're walking in the gym or outdoors, control the intensity of your workout. When you're trying to build muscle, you can add more resistance or run uphill as your speed increases. In return, you can build more muscle and increase your calorie burn after your workout. 

It is also beneficial for you to do long jumps to work your muscles through a greater range of motion. This can help prevent tightness and stiffness in the muscles.

If you want to reduce the stress on your joints from the fast pace of running, try using an elliptical trainer. Watch a video to learn the correct way and how to get the most out of it.

 

Cycling Outside

If you suffer from joint problems, cycling can be a great activity due to less stress on your joints and muscles. When cycling outdoors, you need to overcome the resistance of the bike and increase your body weight at the same time.

To improve the overall quality of your exercise, Dr. Cooper recommends aiming for a cycling pace of just over 15 miles per hour for the most aerobic benefits.

When incorporating aerobic activity into your exercise routine, be sure to incorporate warm-up, cool-down, and musculoskeletal conditioning through strength training and/or calisthenics.