Aerobic Exercises are also known as “Cardiovascular exercises” or “Cardio” are an excellent choice especially if you’re a beginner at exercising. After a stressfull day at work, they are a good means to get relaxed and free the mind from all worries. They make you be more active in your daily routine and also increase your resting rate.
Regular engagement in cardio workouts makes the large group of muscles work harder so that they meet the high demand for oxygen of the body. This raises your heart rate and stimulates the heart, lungs, and circulatory system to perform in a better way.
It’s not all. A cardiovascular workout benefits every part of your body and mind if done properly. With an intensity level ranging from low to high, you can design the workout session according to your personal preference too.
So, how much exercise do you actually need?
CDC says an individual should do a 30-minute moderate-intensity workout session 5 days per week to reap the benefits of it. Or you can do a vigorous training session of 75-minutes per week. This is a normalized limit to getting healthy. However, each and every one of us has different physical structures and stamina. So, one should customize their workout routine according to their body. 5 minutes, 10 minutes, 30 minutes, or more whichever time duration suits you, choose that.
It will encourage blood flow in the body and elevate self-esteem. It is a great and easy way to get your body into motion.
Also, it is important to consult with your physician before starting any training for the first time. They will diagnose your health and recommend suitable intensity for your workout.
What moderate or vigorous-intensity exercise, you may wonder.
A Moderate-intensity exercise makes your heart beat faster than normal while exercising. You should be able to talk while doing this intensity workout.
A Vigorous-intensity workout requires a lot of physical effort. This will make your heart rate higher and experience rapid breathing. So you won’t be able to talk normally while doing it.
Well, you need to simply uplift your workout from the recommended duration. If you’re looking for faster results, you can combine your cardio workout with strength training on alternative days. It will burn out the calories quickly. Although, the amount of exercise one must do to lose weight also depends upon the age, calorie intake, activity level, and current weight of the person.
The most common type of aerobic exercises you will see are walking, jogging, and swimming. But there’s a lot to that if you’re the type of person who doesn’t like to jog or run. You can do
• Jumping Jacks
• Jumping rope
• Mountain Climbers
And a lot more
Aerobic exercises work mainly on our heart and lungs. They put pressure on our cardiovascular system to work harder and meet the demands of the oxygen required by the body while exercising. It also promotes the flushing of toxins from the body. And, even when our body is at rest, these exercises maintain to keep the heart rate up for some time. This results in a stronger heart and lungs.
When both (lungs and the heart) are strong, they increase the amount of good cholesterol, curbs asthma, good circulation of blood and nutrients, improve respiration system, decrease the blood pressure, bad cholesterol, and risk of many coronary diseases.
2. Upgrades Immune System
Our immune system plays an important role in our health and fitness. It defends us against germs and harmful substances. A person with strong immunity is less susceptible to any disease and lives a healthy life.
Cardio stimulates the circulation of antibodies and WBCs (white blood cells) throughout the body. This helps in preventing us from infections. Working out also increases the body’s temperature, this further kills any existing bacteria and stops any production of bacteria.
3. Better Mood
Have you wondered how a simple walk in a park can improve your mood? This is the potency of aerobic activity. When you perform these activities, they release hormones like serotonin, endorphins, etc. These hormones are also known as the “happy hormones” as they promote positive feelings in us.
Your confidence level and self-esteem will automatically kick up when you’re body is doing great. Happiness, gratitude, optimism all of them are all results of being active in daily life.
4. Decreases Stress, Anxiety, and Depression
Physical inactivity is one of the main reasons for increasing anxiety, depression, and chronic stress in people worldwide. Sitting ideally for long hours can have a negative impact on our mind and body.
Studies have shown that daily workouts reduce the anxiety level up to 20%. As discussed, regular exercising secretes anti-depressant hormones called serotonin and endorphin. The former boosts up the mood and the latter ease out the pain. You’ll be able to sleep better and your mind will be relaxed.
5. Increase Metabolism
Conversion of the consumed food (carbs, fats, and proteins) into energy is known as metabolism. When your metabolic rate is high, your body will burn out the calories more effectively. With aging, it’s normal to have a decreased metabolic rate, which can cause weight gain, tiredness, etc.
Cardiovascular exercises will increase the body’s heart rate and metabolic rate. This will end up increasing the core temperature of the body and results in burning more calories. Even when you’re resting after the workout, your body will still continue to burn fats for some time. You’ll lose your excessive weight and fill yourself with energy.
6. Promotes Weight Loss
As much as a healthy balanced diet is required for weight loss so does a good cardio workout. It burns up the fats gradually with a habitual workout routine. The only thing you have to consider is that you shred more than you put in your body. A good metabolism, better cardiovascular functioning, and boost-up immunity all of these contribute to a great weight loss program.
When you lose weight, it makes you confident with your body. You can also practice compound movement exercises to speed up the weight loss process.
7. Stronger Bones and Muscles
Bones and muscles are living tissues. If neglected, they can get fragile with time. This can increase the chances of bone and muscle loss over a period of time.
Aerobic workouts will increase the strength of the muscles and bones. Working out consistently for the long term can also increase mass. You should keep adding variations and different intensity levels to your training regimen so that you can build up those muscular body tissues. You can also prevent osteoporosis, which is very common in old age men and women after menopause, by doing this.
8. Increase Alertness
When your heart rate spikes up, the blood circulation gets better. The blood flows to every part of the body including the brain. This will increase the alertness of the mind.
You’ll be able to perform with more focus and concentration. The cognitive functioning of the brain will also improve with prolonged training. It decreases the risks of getting Alzheimer’s in old age, a condition of memory loss, and a lack of physical control over the body.
9. Slower Aging
The increased blood flow helps pump in more oxygen and eliminates waste from the body. How? During working out our pores get opened and sweat more. This releases the build-up toxins of the body, making the skin healthier and younger.
In addition to that, prolonged training can slow down the cell’s aging. Means you will have a fit body and young looks. The fit your body is, the more you’ll live.
Doing the same set of exercises every day can cause a situation called “training plateau”. It is a condition where the efficacy of an exercise diminishes. The main reason for this happening is the overuse of the same group of muscles. To avoid this issue, you should add some variations to your workout regimen.
For example, you can have a cardio session for 3 -4days and weight training for 2-3 days in a week. It is also important to have a day or two as rest days so that your body can recover. This will further enhance the effectiveness of the workout.
We have a team of certified yoga and fitness trainers who can help you in mastering and achieving your health and fitness goals. If you find it hard to maintain your well-being, contact us and join our fitness classes.
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