Simply put, the term aerobic means “with oxygen”. Aerobic and exercise activities are also called cardio, short for “cardiovascular”. During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. Your heart rate increases and you breathe faster and deeper. This maximizes the amount of oxygen in the blood and ultimately helps to use oxygen more efficiently.
Proper use of oxygen is called aerobic fitness. When your aerobic capacity is high, your heart, lungs, and blood vessels efficiently deliver large amounts of oxygen throughout your body. As a result, you feel more energetic and don’t get tired so quickly.
If you are a beginner in exercise, start with low to moderate intensity cardiovascular activities, so that you can practice them for long periods of time and get many health benefits. Common examples include walking, cycling, swimming, dancing and water aerobics, but don’t limit yourself – you can choose any activity you like, such as canoeing, rollerblading and golf. or martial arts.
If you haven’t done enough aerobic exercise, you can increase your aerobic capacity by going up the stairs. You will notice this when you reach the top and out of breath. But if you are in good shape, you will have no problem because your aerobic capacity is greater. This is just one example of how you can benefit from cardiovascular exercise.
Cardiovascular exercises and activities can also:
- Strengthen your heart and muscles
- Burn calories
- Help control your appetite
- Improve your mood by releasing endorphins, which are chemicals released by the brain
- Help you sleep better at night
- Reduces arthritis pain and stiffness through joint movement
- Helps prevent or control high blood pressure, heart disease and diabetes
Regardless of your age, aerobic exercise will help you with your daily activities and increase your stamina and endurance.
If you are a beginner, start slowly. You can walk for five minutes in the morning and five minutes in the afternoon. Gradually add a few minutes to each session and increase the pace a little. Soon, you’ll be able to walk briskly for 30 minutes a day. Also think about walking, cycling, running, rowing and elliptical training – any activity that increases your breathing and heart rate.
Take a three-step approach
Include three elements in your training:
To reheat. Before each session, warm up for five to 10 minutes to gradually accelerate the cardiovascular system and increase blood flow to the muscles. Try a low-intensity version of your planned activity. For example, if you plan on taking a brisk walk, warm up by walking slowly.
Conditioning. At your own pace, do at least 30 minutes of cardio per day to increase your aerobic capacity, increasing your heart rate, depth of breathing and muscle endurance.
Nice. After each session, let it cool for five to 10 minutes. Stretch the calf, quadriceps (thighs), hamstrings, lower back and chest muscles. This post-workout stretch allows your heart rate and muscles to return to normal.
Moderate activity should make you breathe faster and feel like you’re working. But if you experience unusual pain or alarming symptoms during exercise, stop immediately and see a doctor.