Do you sometimes find it hard to breathe after climbing a flight of stairs or running after a bus? Do you feel short of breath even after walking a short distance? If so, this story will be very important for you. Today we are going to talk about a type of exercise that is very beneficial for our heart, lungs, and the whole body. That is aerobic exercise . You may have heard this name. Let's see simply what it is, how to do it, and what benefits we get from it .
Simply put, what is aerobic exercise?
The word aerobic means "with oxygen." It's simple, right? When we do aerobic exercise, the large muscles in our body (for example, those in our legs and arms) work continuously, in the same rhythm. Think of it like when you walk, run, or swim.
When we do this kind of exercise, our heart rate increases, and our breathing rate increases. What happens is that the amount of oxygen that goes into our body increases. This extra oxygen is what our muscles use to generate the energy they need . Just as a car engine needs air (oxygen) along with gasoline, our body also needs oxygen to generate energy. So aerobic exercise is about making our body's oxygen-using system more efficient.
What is the difference between Aerobic and Anaerobic?
You've probably heard the word 'anaerobic'. Don't confuse the two. This is very easy to understand.
Anaerobic means "without oxygen." These exercises involve a sudden, high-intensity effort over a short period of time. For example, lifting weights or sprinting. During these times, our muscles don't have time to use oxygen to build energy. Instead, they use the energy stored in the body.
Let's see the difference between these two clearly.
| Characteristic | Aerobic exercise | Anaerobic exercise |
|---|---|---|
| Meaning | "With oxygen" - uses oxygen to produce energy. | "Anaerobic" - does not rely on oxygen for energy. |
| Nature of exercise | Usually done for a long time, in the same rhythm. | It uses a lot of energy at once and does it in a short time. |
| Examples | Walking, jogging, cycling, swimming. | Weightlifting, sprinting, high jumping. |
What aerobic exercises can we do?
The best thing about this is that you don't have to spend a lot of money to do these exercises. Many of them can be done in our daily lives.
1. Walking or Jogging
This is the easiest aerobic exercise that anyone can do. You can start at a pace that suits you. You can walk on the street in the morning, in a park, or even inside a shopping mall on a rainy day. All you need is a good pair of shoes. Jogging is a bit faster than walking, but faster than running. However, if you have problems with your knees or legs, walking is better than jogging, because it puts less pressure on your joints.
2. Cycling
This is also a very good exercise. You can ride a stationary bike at home, or you can ride a regular bike on the road. Riding on a hilly road increases the intensity of the exercise. This is especially suitable for people with joint diseases like arthritis. Because there is not as much pressure on areas like knees, hips, and ankles as when walking.
3. Cardio Equipment
These are machines you usually see in a gym. They increase your heart rate by doing the same movement over and over again.
- Treadmill: A machine that allows you to walk/run in place.
- Elliptical: A machine that feels like you're walking on air and puts less pressure on your joints.
- Rowing machine: An exercise similar to rowing a boat.
- Stair climbers: An exercise similar to climbing stairs in one place.
Before buying a machine like this at home, it's a good idea to go to a gym and try them out. Then you can choose the one that suits you best and is most comfortable.
4. Swimming
Swimming is a great exercise for the whole body and is low-impact. Since we float in water, our joints don't feel the weight of our bodies. Therefore, it is very good for those who have knee pain or back problems. Always swim in a place where there is a lifeguard, so you should make sure to swim safely.
What are the benefits of aerobic exercise for our body?
The benefits of these exercises are endless. Here are some of the most important ones.
| Beneficiary sector | The benefit |
|---|---|
| Heart and blood vessels | Reduces the risk of heart disease, hypertension, and stroke. Controls blood pressure. |
| Lungs | Increases lung function and capacity, making breathing easier. |
| Diabetes and cholesterol | Helps control blood sugar levels and increases HDL (good cholesterol) levels. |
| Bones and muscles | Strengthens bones. Increases muscle strength, endurance, and flexibility. |
| Weight control | It greatly helps in controlling body weight and losing weight. |
| Mental health | Increases brain function, improves memory, reduces stress and anxiety, and helps you feel happier. |
How to protect yourself when exercising?
No matter how good exercise is, it can be dangerous if not done properly. So be aware of these things.
The most important thing is to talk to your doctor before you start a new exercise program. Especially if you have any medical conditions like diabetes, high blood pressure, heart disease, or arthritis, ask your doctor what is good for you, what is bad for you, and how long you should do it.
Do these things to prevent injuries:
- Learn how to use exercise equipment properly. Using it incorrectly can cause injury.
- Maintain proper posture. Keep your back straight, and exercise in a way that is comfortable for your body.
- Wear appropriate clothing and shoes.
- Be aware of your surroundings. If you are walking on the street, be aware of vehicles.
- Be sure to do a warm-up before and a cool-down after your workout (we'll talk about this in a bit).
If you experience these symptoms during exercise, stop immediately!
If you feel anything like this while exercising, stop exercising immediately and see your doctor .
- Unusual difficulty breathing
- Chest tightness, pain, or pain that radiates from the chest to the shoulder or jaw
- Dizziness
- Feeling like a gnat
- Confusion
- Severe pain in the joints
How much time should you exercise per week?
Health experts recommend engaging in at least 150 minutes of moderate-intensity aerobic exercise per week .
150 minutes may seem like a long time, but it's easily manageable.
- Set aside 30 minutes a day, 5 days a week .
- If it's difficult to do 30 minutes at a time, do it for 10 minutes three times a day . Like in the morning, afternoon, and evening.
- Choose something you enjoy. Then you won't feel bored. Maybe you like dancing, that's also a good aerobic exercise!
- Do it with a friend or family member. That way you'll get more encouragement.
Do you know the "Talk Test"?
This is a simple way to tell if the exercise you are doing is too strenuous for your body. While you are exercising, see if you can speak normally. If you can speak a sentence without stumbling or stumbling, you are at a suitable level. If it is difficult to speak, it means that the exercise is a little too strenuous and you need to slow down a bit.
3 steps to doing an aerobic workout correctly
It is very important to follow these three steps when doing any aerobic exercise.
1. Warm-up - warming up the body:
Before starting your workout, you should warm up for 5-10 minutes. This involves starting the exercise you are going to do at a very brisk pace. For example, walking briskly before running. This increases blood flow to the muscles and reduces the risk of injury.
2. Progression of exercise:
After the warm-up, get back to your normal pace and intensity and start exercising. If you're a beginner, start slowly. As you get more experienced, you can gradually increase the intensity. There are 3 ways to do this:
- Increase speed
- Increase resistance - e.g. increasing the weight of the bicycle.
- Increase duration
3. Cool-down - Cooling down the body:
Instead of stopping the exercise abruptly, cool down for the last 5-10 minutes by gradually reducing the pace. For example, if you walked fast, walk slowly and then stop. This is the best time to do stretching exercises. This can reduce muscle pain.
In conclusion, aerobic exercise is one of the best investments you can make in your life. You don't have to go to the gym. You can start at home, with things like mowing the lawn, sweeping the house, or dancing. The most important thing is to do it with pleasure and willingness.
Take-Home Message
- Aerobic exercise is very beneficial for your heart, lungs, and overall health.
- You can start with simple things like walking, swimming, or cycling.
- Aim for at least 150 minutes per week. If you can't do it all at once, break it up into 10-15 minute chunks throughout the day.
- Always consult your doctor before starting any exercise program, especially if you have other medical conditions.
- Don't forget to warm up before exercise and cool down afterwards.
- If you experience symptoms such as chest pain, severe shortness of breath, or dizziness during exercise, stop immediately and seek medical advice.
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