If you are someone who likes to stay healthy and fit, the words 'aerobic exercise' are probably familiar to you. Maybe you are already doing this exercise, or maybe you are thinking of starting. What exactly is this aerobic exercise? Why are these so good for our bodies? Let's talk about all this in detail and simply today.
What exactly is aerobic exercise?
Simply put, aerobic exercise is any physical activity that uses your large muscle groups, performed continuously, and at a certain pace. When you do this exercise, your breathing and heart rate increase slightly. The word 'aerobic' means 'with oxygen.' This means that when you do this exercise, you use oxygen to produce the energy your muscles need to work. In other words, your breathing controls the amount of oxygen they need.
What is the difference between aerobic and anaerobic exercise?
Both of these are related to how our bodies produce energy.
- Aerobic exercise: This involves producing energy 'with oxygen'. When you do sustained, high-intensity exercise that increases your heart rate, your cells use oxygen to produce energy. An example is brisk walking.
- Anaerobic exercise: This means 'without oxygen'. In exercises where you exert yourself with great effort for a short period of time (e.g., lifting weights, sprinting), your cells produce energy without oxygen. These are often high-intensity exercises.
What are examples of aerobic exercises?
There are many types of aerobic exercise. Let's take a look at some of the most common ones:
- Walking or jogging
- Cycling
- Use of cardio equipment
- Swimming
Walking or jogging
Walking is the simplest and easiest aerobic exercise you can do. You can vary the intensity of this exercise according to your fitness level. For example, if you are just starting out, you can walk briskly, and once you get used to it, you can increase the speed. Jogging is faster than walking, but slower than running. However, jogging can put a little more pressure on your joints than walking. So if you have any kind of disability, jogging is not a good idea. It doesn't require any special equipment other than a pair of good shoes. You can walk outdoors or indoors (at a shopping mall, on an indoor track, or on a treadmill). So it can be done easily all year round. If you are just starting an exercise program, walking is a great choice.
Cycling
Cycling is also a great aerobic exercise. You can do it on a regular bike or on a stationary bike at the gym. You can vary the intensity of your workout by increasing the setting on the stationary bike, or by riding your bike on a hilly or steep road. Cycling is great if you have joint problems like arthritis. It doesn't put as much mechanical stress on your back, hips, knees, and ankles as walking does, and it gives your heart a good workout. However, if you're cycling outdoors, the weather can sometimes interfere with your workout.
Cardio Equipment
Cardio equipment is a type of machine that increases your heart rate as you continue to perform the same type of movement. Examples include:
- Rowing machine
- Stair climbers
- Elliptical machine
- Treadmill
You can find these machines at your local gym, or you can buy one for your home. However, they are quite large and take up a lot of space at home. Since there are many different types of cardio machines, it is a good idea to try them out at a gym or fitness center first. That way, you will know which machine you like the most and which one puts the least stress on your body's weak points. Your doctor can also recommend the type of cardio machine that is best for you.
Swimming
Swimming is a very low-impact exercise. You use your arms and legs to propel yourself through the water. Swimming in open water is more intense than swimming in a pool. If you have joint pain, water aerobics and water walking are great options. The buoyancy of the water reduces the pressure on your joints. If you are swimming or participating in water activities, it is important to make sure that you are doing these activities in a place where there is a lifeguard to help in case of an emergency.
What benefits do we get from aerobic exercise?
Here are the benefits you get from doing aerobic exercise:
- Builds stronger bones.
- Your muscle strength, endurance, and flexibility will improve.
- Your body's balance improves.
- Your mental function increases. Imagine, your head feels clear.
- Helps with weight control and/or weight loss.
Not only that, but aerobic exercise also does the following:
- It reduces your risk of developing diseases like heart disease, hypertension, stroke, or diabetes mellitus.
- Improves your lung function.
- Lowers blood pressure.
- Increases HDL or 'good' cholesterol levels.
- It helps to control your blood sugar levels well.
Aerobic exercise is a great investment for a healthy heart, a clear mind, and a strong body!
What are the risks of aerobic exercise?
As with any physical activity, some injuries can occur when doing aerobic exercise. For example:
- Sprains and strains
- Bone fractures – but this happens very rarely, if something like a fall occurs.
- Joint pain
- Muscle cramps
- Pain or soreness – especially when just starting out.
How to do aerobic exercise safely?
Before you start a new exercise program , you should definitely talk to your doctor. Ask him or her if you have any restrictions and what types of exercise are right for you. If you have diabetes, high blood pressure, heart disease, arthritis, pulmonary conditions, or other health conditions, you may need to follow extra safety precautions when exercising. While the type of exercise you choose is a personal decision, consider these tips to reduce your risk of injury or complications and make exercising more enjoyable:
Here's how to prevent aerobic exercise injuries:
- Talk to your doctor before starting regular physical activity.
- Learn how to use exercise equipment safely.
- Use good techniques, do the exercises as instructed. It's more important to do them correctly than to just do them by heart.
- Wear appropriate clothing and footwear.
- Be aware of your surroundings (e.g., if you are walking on the street, be aware of vehicles, obstacles on the ground).
- Warm up and stretch before starting exercise.
If you experience symptoms such as unusual shortness of breath, chest tightness, pain in the chest, shoulder, or jaw, dizziness, fainting, confusion, or joint pain while exercising, stop exercising immediately and call your doctor.
What is this "Talk Test"?
If you are new to aerobic exercise, you can try this 'Talk Test' to see if it is too strenuous for you. While you are exercising, try to talk to someone or pronounce words clearly. If talking is difficult, you may be exercising at a higher intensity than you can handle. Over time, when your strength and stamina have improved, you can try this test again. The results may change.
How often should I do aerobic exercise?
It's best to get about 150 minutes of physical activity per week. That's about 30 minutes a day, five days a week. This is the recommended minimum to reduce the risk of heart disease, diabetes, high blood pressure, and high cholesterol.
Getting 150 minutes of aerobic exercise a week may seem like a big deal, but here are some tips to make it easier:
- Make time for physical activity in your day.
- Choose things you enjoy doing. Then you won't feel bored.
- Exercise in short bursts. For example, walk for 10 minutes three times a day.
- Exercise with your friends or family. It's more fun.
You can do aerobic exercise every day. There's no need to rest between consecutive sessions, unless you're training hard for a marathon or if you have persistent joint pain. If joint pain is a problem for you, talk to your doctor about exercises that are less painful.
How do I do aerobic exercise properly?
An aerobic exercise session should consist of three steps:
1. A warm-up period.
2. Progression of the exercise.
3. A cooldown period.
Warming Up and Cooling Down
Every aerobic exercise session should include a warm-up and cool-down period. Static stretching is not a good idea when warming up. Instead, you should gradually increase the speed and intensity of your exercise. This will increase blood flow to your muscles and reduce the risk of muscle or joint injury. Warm-up should last between 5 and 10 minutes. Cool-down should be done for the same amount of time, gradually slowing down. Stretching exercises are best done after aerobic exercise.
Progression of aerobic exercise
The intensity of your exercise, or the amount of work you do during your workout, should vary throughout your activity. You should determine this progression based on your endurance and strength. If you are just starting out, start slowly. If you are training for a marathon, you can gradually increase the amount of work you do during your workout.
There are three ways to progress in aerobic exercise:
- Increase speed.
- Increase resistance. (e.g., increasing the setting on a bike, climbing a hill)
- Increase duration/time.
One or a combination of these methods will improve your aerobic fitness. When increasing intensity, do it very slowly and gradually. Don't go all out. Do it for a few minutes at a time, in a way that challenges you.
Do I really need to go to a gym to do aerobic exercise?
No, you don't have to go to a gym or fitness center to do aerobic exercise. You can do aerobic exercises at home like this:
- Walking
- Dancing
- Riding a bike
- Mowing the lawn (with a push mower)
But if you prefer to use specialized cardio equipment like an elliptical or treadmill, it's better to go to a gym to do aerobic exercise.
Take-Home Message
So, aerobic exercise is something that gets you up and moving. It gets your heart rate up and you can sweat. Exercising can be challenging at times, but it can be easier when you do things you enjoy and with people you enjoy. Remember, before starting a new physical activity, be sure to talk to your doctor to make sure it's safe for you. If you feel pain while exercising, stop the activity and see a doctor. Your health is in your hands!
` Aerobic exercise, physical fitness, health, heart health, weight loss, exercise, healthy living
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