An overview of aerobic exercise
71We conveniently divide exercise into two main categories: aerobics (or cardio) and resistance (or strength or weight training). Although any exercise in one category probably has some benefit in the other, the distinction can be very helpful.
Aerobic exercise requires moving the larger muscle systems (arms, legs, hips, etc.) repeatedly over a period of time. After a little exercise, the body must breathe both faster and deeper in order to maximize the oxygen content of the blood. The heart rate also increases, and so more blood flows from the lungs to the muscles and back again.
More blood with more oxygen means both that the blood can supply more oxygen to the muscles and carry away more waste products like lactic acid and carbon dioxide. Aerobics also releases endorphins (natural pain killers and mood boosters). You feel better physically and mentally with enough exercise.
We have all heard about antioxidants, which prevent oxygen from burning free radicals and contributing to inflammation and other conditions we don't want. But it's important to remember that oxidation (a fancy scientific word for burning) is exactly the effect we want inside our cells.
Our cells, and particularly our muscle cells, burn carbohydrates and fats for fuel, much like an automobile engine burns gasoline. Since fat has nine calories per gram and carbs only four, fat is the "high-test" fuel, but it takes more oxygen to burn it. Aerobics, whether from exercise or just moderately intense daily activity, provides the oxygen.
As a matter of weight control, it takes dietary change to take weight off, but it takes exercise, and especially aerobics, to keep it off. When you eat, you take in 9 calories per gram of fat, 7 calories per gram of alcohol (which has no nutritional benefit), and 4 calories per gram of either carbohydrate or protein. When you exercise, you burn calories.
If you eat more calories than you burn, you gain weight. If you burn more calories than you eat, you lose weight. 3500 calories one way or the other amounts to one pound gained or lost. Just as different foods differ in the amount of calories you get from eating them, different activities differ in the amount of calories you burn when you do them.
Aerobics enables muscle cells to grow both larger and more able to absorb oxygen. Fit muscles can burn fat more efficiently than flabby ones. It is safe exercise for most people, but everyone, especially anyone with a chronic health condition, ought to consult with their doctor before starting a new exercise program.
Aerobics includes such ordinary activities as walking, running, jogging, climbing the stairs, riding a bicycle, swimming, or skating, as well as sports like kick boxing or cross country skiing.
You can find classes or videos on a wide variety of aerobic activities such as step training, pilates, or aerobic dancing. You can use treadmills, elliptical trainers, exercise bikes, or other large equipment to exercise either at a gym or your own home.
Aerobics provides very broad benefits, whether you engage in formal exercise or simply accumulate minutes of moderately intense activity in the course of a day. Find out the many benefits and methods of aerobics in this comprehensive article.
Here are some related hubs you may enjoy:
- 12 reasons to do aerobic exercise
- Benefits of Cardio & Aerobic Exercise
- Ten benefits of aerobic exercise
- The Benefits of a Regular Exercise Program
