Cardio, endurance exercise are other names for aerobics or aerobic exercises. It essentially means getting your heart rate up to improve your cardiorespiratory fitness. It makes the heart more efficient and capable of carrying oxygen in the blood and lets the muscles use it. But of course, the benefits don’t stop with your heart.
It helps regulate one’s blood sugar while keeping the body weight in check. It also reduces the symptoms and severity of asthma. But first, do consult your doctor if you are asthmatic! When it comes to your brain, it does a lot. Reduces the risk of dementia, symptoms of anxiety and depression, enhance cognitive performance, and improve overall brain health. Aerobics help you sleep, as shown by studies done on insomnia. But it doesn’t equate to exercising too close to your bedtime. Reduces chronic pain like back pain, strengthens the immune system, maintains and improves brain condition as age increases, boosts mood, etc.
Aerobic Exercise Benefits
Apart from the benefits, there are reasons why aerobic is popular. It is safe for most individuals, including kids, and is affordable and accessible. Easy examples of cardio can be running, stair climbing, cycling, swimming, etc. Recommended duration includes 30 minutes of exercise at least five days a week at a moderate level. If you are new to the routine, then keep in mind to start slow. In addition to this, it is recommended to enhance flexibility and do muscle-strengthening workouts two or more times a week.
Aerobic Exercise Options
Some aerobic exercises to do at home include the following:
For beginners, it includes marching or jogging at one place, doing air jump rope, jumping jacks, and even dancing to music. Intermediate exercises include squat jumps, trunk rotation, jumping rope, lateral shuffles, and stair climbing. Mountain climbing, burpees, inchworms are examples of advanced aerobic exercises. The aim is to get the feeling of warmth in the body and feeling out of breath. Remember, the intensity and effort are what is important than the exercise itself.
Types of gym exercises include Zumba, swimming, stationary bike, elliptical machine, cardio kickboxing, treadmill, etc. Calories burned per hour for some workouts are as follows:
450 – 500 calories per hour of an aerobics class, 540 – 620 cal/hr for outdoor cycling, 300 – 350 cal/hr for dancing, 650 – 800 cal/hr for jumping rope, 150 -200 cal/hr for regular and walking.
Thus, one can increase the intensity and duration gradually. The thumb of the rule is an increase of 10% per week though there is no concrete evidence supporting it. But the rule of thumb works for most people. Safety while performing exercises is also critical. Some ways to ensure this are: wearing non-skid shoes on hardwood floors, warming up beforehand with low-intensity training, cooling down after the workout and stretching, not pushing more than the body can take, among others. You should remember to do that consistently if you would like to see some results shortly.