Anybody on the earth has to have cardiovascular exercise. For a quality way of life and a healthy body it is essential.
Cardiovascular exercise has a lot of benefits and will make you feel more well in all phases of your life. Why should you do cardiovascular exercise?
History of Aerobic
Aerobics is nothing but a system of exercises to help prevent coronary artery diseases which was first put forwarded by a physician called Dr. Kenneth H. Cooper in San Antonio air force hospital in Texas.
Shortly after the publishing of cooper’s book about the exercise system, Aerobics in 1968, a person known as Jackie Sorenson developed a series of dance routines known as the aerobic dance to considerably improve the cardiovascular fitness.
In this way aerobic dance and other form of exercises gain existence and made its way cautiously among the masses all over United States and many other counties and that too in a very short span of around two decades. The number of aerobics participant in the US alone raises from an estimated 6 million in 1978 to 19 million in 1987.
Thus from the above lines one can easily see the tremendous popularity of aerobics among the people around the world.
Something about sportaerobics
Howard and Karen Schwartz are the two persons who developed a very new and competitive sport known as sportaerobics in the year 1983.
Their group organization called the sport fitness international holds the credit of organizing the first national aerobic championship in the year 1984.
Sportaerobics at the beginning, started featuring competition in four categories namely individual male and female, mixed pairs and trio which have the facility to include any of the three athletes.
In the year 2002 the competition was upgraded to a group of six athletes. The judgment of the competitors is done on a one minute, forty-five seconds routine done to music. Judges choose two criteria namely the artistic merit and the technical merit with an overall 10 pints each.
In 1996 sportaerobics is formally adopted as a Gymnastique discipline.
Growth of aerobics since the early years
Aerobics since the day of its introduction is growing at a tedious pace. All sorts of people are finding aerobics to be convenient and helpful in maintaining a fit and healthy body structure.
Today the present scenario is such that every person in between a heavy work schedule makes out atleast half an hour to work out either in the gym or in the home.
Every one today stress on the need to stay healthy and hence aerobics and all its form of exercises are rapidly gaining popularity.
The word ‘aerobic’ means “with oxygen”. Researchers consistently recommend that regular physical activity with healthy eating habits is the most efficient way to keep yourself fit and control your body weight. Aerobic activity helps you to control or reduce your weight by using excess calories that otherwise would be stored as fat.
Everything you do uses the calories including sleeping, digesting food and breathing. Any physical activity to what you normally do will use extra calories.
So doing regular aerobic exercise gives you a sense of positive attitude that helps to counteract stress. Aerobic activity increases the body’s production of endorphins.
The main Benefits of aerobics:
- The heart works more efficient and becomes more stronger.
- It helps to control your weight.
- Reduces the risk in developing diabetes, obesity and any heart disease.
- There is an increase in good cholesterol and decrease in bad cholesterol.
- It increases endorphins.
- Increases the body’s ability to take in oxygen and makes you breathe faster.
- It helps to reduce and control the body fat.
- Improves the body muscle strength and flexibility.
- Improves the quality of sleep that freshens you early next morning.
- Helps to avoid chronic diseases like heart disease and hypertension.
- Aerobics increases the resistance fatigue and gives you more energy.
- Improves your mood and reduces depression, stress and anxiety.
- It avoids overheating.
- Aerobics pumps the blood faster and more forcefully.
- Helps in prevention of cardiovascular diseases.
- Builds the muscular strength and makes your body more flexible.
- Helps to reduce blood pressure.
- Prevents from certain types of cancer also.
In short aerobics burns your fat. Aerobics makes you live longer and live healthier and happier.
It builds up a positive attitude in you and changes your perception of looking towards life.
Regular aerobic exercises will force the heart to gradually enlarge and it is important to always target your heart rate.
Here safety is first:
Vigorous aerobic routine can cause sprains and injuries. So never neglect the pain and immediately consult your doctor.
If you have any medical concerns the consult your doctor and then start the routine. If a problem like dizziness, vomiting, back pain or any other arises consult your doctor and then continue the aerobic activity.
How Doing Aerobic Properly Can Improve Health
A lot of people nowadays are using various medications and going on crash diets to lose some unwanted pounds and improve their health. Because of this phenomenon, the benefits of aerobic exercises have been overlooked.
Two of the more famous forms of aerobic exercise are running and jogging. Doing these activities lead to improved physical appearance, healthier heart, and elevated moods.
1# Aerobic Exercise for Healthy heart
The primary benefit of this kind of exercise is a healthy heart. The human body responds to the increased need for oxygen that comes with running or jogging. As aerobic exercise takes place, the circulatory system responds by pushing itself harder which prompts the heart to beat faster.
Just like other muscles in the body that receives a healthy dose of workout, the heart becomes stronger with regular aerobic training. A stronger heart pumps blood more efficiently and improve blood flow to many parts if the body. Because of a healthy heart, climbing stairs can be a breeze and walking or running long distances may less difficult.
One’s body therefore becomes more efficient in handling everyday tasks that can be encountered.
2# Aerobic can give you healthier Body
Like other physical activities, regular aerobic training can give a healthier looking body to individuals who engage in them. For people who workout regularly, the muscles become more toned and lean because fat is burned off.
In addition to these physical improvements, greater muscle density contributes to bone strength and reduce the risk of breaking bones as one gets older.
Medical studies also add that moderate or intense physical activities may prompt the body to produce substances called endorphins.
These substances are produced by the brain that may elevate one’s mood and eliminate feelings of stress and anxiety. This effect is called by many health experts as the “runner’s high.”
4# Aerobic training should consult health professionals
However, individuals who want to engage in aerobic training should consult health professionals or train with a professional instructor. Because improper or too much training may do more harm than good.
Extreme exercise may increase the production of stress hormones like cortisol, epinephrine, and norepinephrine. These hormones aid the body in switching to a more efficient fat-burning metabolism to preserve glycogen in the muscles and aid blood vessels in the delivery of oxygen to the muscles.
However, stress overload can occur if an individuals does not dial down the intensity even for short periods. This may cause an increase in white blood cells that eliminate bacteria, viruses, and even cancer cells. When the intense exercise is finished, the number of immune cells may decrease.
It is theorized that any viruses or bacteria present in this stage may multiply and cause infection which may weaken the immune system.
5# Do it the right way
Aerobic training and other physical activities should be done properly to avoid ill-effects that improper or over-training may bring. Individuals who want to engage in such activities can begin aerobic training by walking or jogging five minutes in the morning and another five minutes the evening.
The next they they can add a few minutes to each aerobic session. Soon, they could be walking briskly or jogging for 30 minutes a day and reap the benefits of regular aerobic exercise.
How Aerobic Activity affects your body
During an aerobic activity , the cardiovascular system, which includes the heart, lungs and blood vessels, responds to physical activity by increasing the oxygen that is available to the body’s working muscles. Aerobic activity involves an exercise routine that uses large muscle groups, is maintained for a long periods and is rhythmic in nature.
Regular aerobic activity improves your fitness as your heart becomes stronger and begins to work better. The result is that the heart can pump more blood (thus increasing oxygen delivery to the tissues) with each heartbeat.
As your aerobic fitness increases, you can work out longer with greater intensity and recover quicker at the end of the session. Aerobic activity is often coined either High Impact or Low Impact.
High-impact aerobic activity
High-impact aerobic activity includes actions that take both feet off the floor, thus causing more jarring of the joints when the body weight hits the floor again. An example of Low Impact is walking while High Impact is jogging or jumping up and down.
It is important to start at a low intensity and increase this over the following few weeks as the exercise feels easier.
For example, 20 minutes of walking, jogging or a combination of walking/jogging may be sufficient to leave you rather breathless and fairly tired at the start of your program, but as the weeks go by, you may need to increase the pace or introduce jogging up some shallow hills to achieve a further increase in fitness.
Remind that the heart works better when it is strong. Because the heart is a muscle, it can be made stronger with regular physical activity or aerobic activity. Explain that there are two types of exercise: aerobic and anaerobic.
Aerobic as Continuous workout
Aerobic activities use the arm and leg muscles and give the heart (and lungs) a continuous workout. Anaerobic activities build and tone muscles but are not as beneficial to the heart and lungs as aerobic activities.
Some of the best forms of aerobic activity are the traditional sports. If you get together and play basketball twice a week with friends, this alone might be enough to keep you fit and healthy.
The important thing is to get some kind of aerobic activity, and to make it something that you enjoy enough to keep with it. Some people should consult their doctor before they start a vigorous aerobic activity program.
The best advice I have is to join a gym for a month. This will let you try out lots of different aerobic exercises and find out which ones you like.
You Need More Than Aerobic Exercise
Getting in shape takes more than aerobic exercise. While aerobics are an important component to overall fitness, you also need to incorporate muscle building workouts several times a week to achieve a well balanced exercise program.
There are two types of muscle building workouts that will either allow you to gain muscle mass or tone your existing muscle. The goal of a low rep, high weight muscle building workout is to increase muscle mass, or plump up the muscle to its greatest volume.
Lifting heavy weight causes the muscle fibers to swell and you will notice a significant increase in the mass of muscle under your skin. The goal of high rep, low weight muscle building workouts is to tone the muscle and make it stronger without a significant noticeable change in mass.
Women often perform toning workouts in order to sculpt their muscles and make them appear more defined and bodybuilders select programs that allow them to increase mass.
When people begin new muscle building workouts they expect results quickly. This is fine if your body is lean to begin with. But if you have a high ratio of body fat to lean muscle, you will have to do aerobic cardiovascular exercises to burn off fat in combination with muscle building workouts to build muscle in order to see the desired results.
Eating a low fat diet composed of lean proteins and low carbohydrates is also helpful in building muscle and reducing fat.
Muscle Building Workout as Aerobic Complement
One of the benefits of muscle building workouts, aside from larger and more toned muscles, is an increase in your body’s ability to burn fat. Even when you are not exercising, your muscles continue to burn fat more effectively when you perform a regular fitness program that includes muscle building workouts.
Aerobic exercise strengthens your heart and improves the function of the cardiovascular system which is important in delivering blood to your muscles. But to continuously burn fat you need a combination of both aerobic training and muscle building.
It is a misconception that by working out you are actually building additional muscle tissue. We are born with the highest number of muscle fibers we will ever have and that will never change.
What you are trying to change through muscle building workouts is the appearance of the muscle tissue, bulking it up and making the fibers larger and more defined.