- Aerobic exercise is some times known as “cardio” — exercise that requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles.
- Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session. In contrast, anaerobic (“without oxygen”) exercise is activity that causes you to be quickly out of breath, like sprinting or lifting a heavy weight.
- Examples of aerobic exercises include cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing. There are many other types.
- Aerobic exercise can help prevent or reduce the chance of developing some cancers, diabetes, depression, cardiovascular disease, and osteoporosis.
- An aerobic exercise plan should be simple, practical, and realistic. Specific equipment (such as cardio machines) may be used but is not necessary for successful aerobic exercise.
What is aerobic exercise?
Imagine that you’re exercising. You’re working up a sweat, you’re breathing hard, your heart is thumping, blood is coursing through your vessels to deliver oxygen to the muscles to keep you moving, and you sustain the activity for more than just a few minutes. That’s aerobic exercise (also known as “cardio” in gym ), which is any activity that you can sustain for more than just a few minutes while your heart, lungs, and muscles work overtime.
Why do you need aerobic exercise?
The average sedentary adult will reach a level of oxygen consumption close to 35 ml/kg/minute during a maximal treadmill test (where you’re asked to walk as hard as you can). Translated, that means the person is consuming 35 milliliters of oxygen for every kilogram of body weight per minute. That’ll get you through the day, but elite athletes can reach values as high as 90 ml/kg/minute!
How much aerobic exercise do you need to gain the benefits?
recommendation is from the American College of Sports Medicine. The ACSM recommends 20-60 minutes of continuous aerobic activity (biking, walking, jogging, dancing, swimming, etc.) three to five times a week, at 60%-90% of maximum heart rate, and two to three days of resistance training. This is a more formal, “workout”
What are examples of the types of aerobic exercises?
Step
Step aerobics is a form of exercise that involves stepping up and down onto a stationary block. This is a high-intensity exercise that combines cardio with weight training to provide for a great workout. For step aerobics, you can use a specialized stepping block, your stairs, or even a sturdy box too.
Belly dance
Belly dancing can actually help you achieve your fitness goals and more. It involves moving muscles of the abdominal and pelvic region, which aids in digestion, decreases backache, strengthens the core, improves sleep and posture. And the entire torso bending and rotating helps tone your midsection. Who knew swaying in figures of eights and swiveling your hips to the sound of music could be so beneficial?
Zumba
It is a dance inspired fitness routine, which incorporates vigorous exercise and high intensity movement. Zumba helps sculpt the body and is sure to leave you panting. Before you know it, you’ll be losing tons of calories and yet, your energy levels will be soaring! In the midst of squats, twists, multiple dance routines and upbeat music, you’ll actually have fun. It’s like a high energy, dance-fitness party.” Weight loss, improved coordination, body toning, and mood uplifting
Kick boxing
The kickboxing is one of the best workouts for your body. It combines cardio and strength training, toning muscles while burning fat.
