Regular aerobic exercise causes your body to make adjustments, which must best result in health and physical function. If you do regular aerobic exercise, you improve to use your cardiovascular capacity by increasing the ability to carry oxygen. It makes the heart’s ability increases blood (and therefore oxygen) to send muscles.
What is Aerobic Exercise?
Aerobic the term is a combination of two Greek terms, namely Aero “(air) and, bios” (life). Therefore, “aerobic” means “air in order to survive” (eg, bacteria can be aerobic or anaerobic, depending on whether oxygen is a prerequisite for survival). So that aerobic exercise examples are the one of the most important exercise
In 1968, an American physician Invented called KH Coopers the term “aerobics.” It is a form of exercise that pumps heart-driven oxygenated blood, which in turn provides oxygen to the muscles.
Regular exercise ensures this heart and lungs stronger medium and an efficient cardiovascular system (heart and blood vessels) compared to the supply of oxygen in the body.
Aerobic Exercise Examples
To improve the overall function of the lungs, which reduces the risk of increased heart disease, thereby improving good cholesterol and lowering blood pressure to include some of the benefits of resting aerobic exercise heart rate? A person can improve fitness and lose weight through aerobic exercises your cardiovascular.
A person suffering from a health problem such as arthritis, heart disease, diabetes or hypertension, before starting an aerobic exercise program consult your doctor to make sure that you are not limited in The type of exercises that can do or how long you can perform exercises.
It is best aerobic exercise examples to warm up. To slowly increase the intensity and rhythm of the movements, the individual can gradually increase the blood circulation and reduce the risk of injury. After aerobic exercise, it is best to finish a session slowly and safely to reduce the cooling of blood flow and stretch the muscles.
What are the Best Methods of Aerobic Exercise?
Is there an ideal way to lose fat by cardiovascular means, and if so, what is it? Aerobic activity of its nature requires that fat is used as a primary energy source, carbohydrates and proteins are used to a lesser extent. Therefore, it is obvious that to lose fat, a certain amount of aerobic work must be done.
Aerobic activities are any form of exercise that is repetitive, long and difficult to question the heart and lungs.
However, the type of aerobics work for fat loss requires open to a lot of debates. Aerobic activities (usually carried out at a moderate intensity, although higher intensity aerobic burns have shown more calories) to the heart and lungs do exercise any form of repeating myself to use oxygen challenge long and Hard as an energy source (15 to 20 minutes or more) to support the body for a long time.
Aerobic exercise examples include:
And variations of these (the similarity of these methods is divided which used the large muscle groups of the body). The purpose of this article is to provide the best forms of aerobic exercise to burn fat to determine while explaining the reasons why these methods are effective.
Aerobic exercise, oxygen, lipids, and carbohydrates are combined to produce adenosine triphosphate (ATP), the basic fuel source for all cells.
However, since fat is a source of efficiency for aerobic fuel – as the body has more fat reserves (which is more easily mobilizable in oxygen) compared to carbohydrates and proteins – it is preferably Used during aerobic activity, which is longer than short burst glycogen takes the anaerobic activity is used.
Therefore, aerobic activity performed at moderate intensity (50-75 percent of the maximum heart rate [MHR] or mythological within the focal zone fat) seems to burn more real fat, but it contributes long with Losses more ~~ POS = TRUNC? Some researchers did not suspect.
It seems that aerobic exercise at a higher percentage of MHR (75% or more) burns more calories in the form of which add to a more overall fat loss. (Maximum heart rate is easily calculated by subtracting your age from 220)
During the movement is performed in the aerobic zone (with oxygen), rather than anaerobic in nature is (instead of carbohydrates for fuel stretching), the higher is the higher intensity.
If calories are used as opposed to a relatively small amount of fat, as in the case of low-intensity aerobic exercise these calories will be less likely much greater and fat loss stored. With a greater intensity of aerobics, the body ultimately burns a lower percentage of calories from the lipids of a higher number of calories, so in the end, more calories are used.
This does not mean that the low-value aerobic intensity. As explained below, they have their place. However, if you are the highest level to burn body fat in the least amount of time, a higher intensity aerobics seem to be the best method. We now turn to the advantages of high intensity aerobic versus low intensity.
Is Aerobic Exercise Bad for the Brain?
Where did you get that idea? Aerobic exercises have many positive effects and improved cognition and memory is one of them. In fact, jogging or cycling is the best thing you can do for your brain. It’s much more effective than any brain training program.
How does Aerobic Exercise Improve Sleep Quality?
No one knows for sure because it is difficult to isolate in studies. It could be one or a combination of factors.
Be a means for the purpose of radiator exercise, especially when the evening or later. Exercise triggers an increase in body temperature and the drop in temperature after exercise can fall to fall (Horne employees, 1983) support.
Exercise can also help, restlessness, anxiety and depressive symptoms. Insomnia is usually with great excitement, anxiety, and depression and exercise have a significant effect on these symptoms in the population to reduce.
Exercise can improve sleep by its effects on circadian rhythms (body clock). For people suffering from sleep disorders due to the timing of the body clock, exercise your synchronization time may change depending on the exercise performed.
Advantages of Aerobic Exercise
All forms of aerobic exercise offer many similar advantages, while high intensity and low-intensity methods (although both in the so-called fat burning zone) have specific advantages for their respective roles.
In order to determine the exact intensity to benefit from a specific first aerobic method important to the supreme and the highest target heart rate (THR) to determine. The lower end of the target area is 55% MHR. The upper end of the target area is 80% MHR. Use the calculator on these numbers to determine (or simply subtract your age from 220, then multiply the result by .55 and .80, respectively).
Aerobic exercise (whatever the intensity) will help to strengthen the muscles
Aerobic exercise (whatever the intensity) to help:
Strengthen muscles in the airways involved to support lung function.
The total number of red blood cells increases in the body to allow greater oxygen ease in the body.
To strengthen cardiac muscle, resting heart helps improve pumping efficiency.
Reduce stress and tension, and improve mental well-being.
Increased blood flow in all areas of the body.
Lower to moderate aerobic activity (50-75 percent MHR):
Generally offer less impact on the joints, making it ideal for excess weight and/or rendering them unusable.
Fat to be burned directly (as opposed to total calories in contrast) and can be over a longer period.
Intensive training can be used as active recovery system.
Aerobic activity of greater intensity (70-85 percent of MHR):
Total calories and burn the total fat accordingly.
Increased metabolic rate (during and after training) to more low-intensity aerobic degrees.
Provision of health benefits such as improved endurance, strength and athletic performance.
Helps prevent osteoporosis.
What is The Relationship between Aerobic Exercise and Vision?
The most eye pressure correlation. Hypertension (high blood pressure) and hyperglycemia (high blood sugar), if not controlled for a long time – cause an increase in eye pressure, which can lead to visual impairment, possibly causing irreversible blindness. When the pressure in the fluid inside the eye increases compresses the optic nerve.
Send nerve signals to the brain, which then translates into the process and to interpret through our senses. Our sense of sight is impaired when our optic nerve is not allowed as it makes the work that these two common diseases that increase in people with poor physical activity and prone to predisposed have high blood pressure and diabetes, or Even without the growing pressure of these disease processes.
Lead regular aerobic exercise to an increase in heart rate our heart muscle learns to learn to work more efficiently. This then causes a reduction in the effective pressure at which the blood is pumped through the circulatory system, thereby reducing intraocular pressure (eye fluid pressure). Regular aerobic exercise also makes us an increased demand for glucose is combined with fatty acids as fuel for the muscles. The first glucose recovers energy is our blood. If we have diabetes, we do not have insulin, or cannot properly use the prescribed insulin we produce, to unlock our cells, so that sugar and our cells invade be used for energy. Sugar So floats in our blood.
What additional nerves of sugar damage (remember the optic nerve we spoke?) and pressed against the lens of the eye, which can also cause the formation of cataract – resulting in a pacification of the lens of the eye, which causes vision problems.
I’m a nurse, not an MD. So this is the translation of a nurse put metabolic processes quite complex. If all goes well help!
The Best Time for Aerobic Workout
Aerobic exercise examples is to breathing oxygen, which means high-intensity interval training (HIIT) releases. So a continuous exercise that your heart rate over 70% of the maximum increases in work (does not need to be exact, not fit bit does whore).
Where do you get the benefits that health and breathing through the nose because it is a self-regulating way to avoid going the first 20minutes?
Well, if you really mean what is the most effective way to improve cardiovascular health, then HIIT is the way to go.
Go hard for 30 seconds, walk slowly for one minute and repeat the operation for a total of ten cycles.
It is brutal, but they asked me. It is not best for long-term gains; because it is so difficult that people continue not to do.
The Best Aerobic Exercise without Equipments
Like me, I think there are many people who really believe in the effectiveness of aerobic training and muscle tone. There are plenty of popular aerobic exercises you can bring and you feel good, but some of us just about aerobic exercises you know from the comfort of our homes can do – and even without the Use of the equipment. Most of the aerobic exercises that are popular are, we educate aerobic exercise on the treadmill and other equipment, but this contribution does not require any equipment before it can be done. Here are a few of these exercises listed and how can we do some of them to ensure we get the best of them. For some of the exercises, all you need is a step in your home and a jump rope. It very well if you do not have the rope to jump, you can use an imaginary rope, works. Read, enjoy and have fun. You know that warm up is the best aerobic exercise examples.
To do warm-ups, you go for:
- Mars instead: they fly about two minutes at a time before going
- Step Ups: this for another two minutes at the staircase or a small bank, then;
- Jump rope: the rope jump for two minutes, then for the last warm-up exercise to go;
- Stretch: You go the hamstrings, quadriceps, calves and inner thighs stretch as the final warm-up exercise, then rest for two minutes before the proper training to occur.
Here is a list of all the aerobic exercises and exercises you can do at a time:
- Jumps and cross connectors for 2 minutes
- Squats it for 1 minute
- Alternate side slots; There are about 20 representatives
- Jump rope for 1 minute
- Squat jumping; See 18 representatives
- March held for 1 minute
- Burpees; They are for 18 representatives
- March held for 1 minute
- walking Slots; There are about 20 representatives
- Squats it for 1 minute
- Jump rope for 1 minute
- Squat jumping; They are for 18 representatives
- Jump rope for 1 minute
- In 2 minutes
- Mars maintained for 2 minutes
- Lagartijas; There are about 20 representatives
- Triceps; They are for 35 representatives.
You can also one of these cardiovascular exercises, decide to try.
Plank Jack Supino Reach board, Squat plus secondary lifts, rose hips, push-up-and-roll, SideStep Jacks, Go Arcos back, split and spin, foots switch and squats, more puppets, infidelities Thrust Squat, Montagnards with the Jumping squat on foot.
You start closer to the hands in a push-up position with one of his feet.
Get your knees as high as possible so that your thighs parallel to the ground. With its core, pass the extended foot closer to the hands and the other extension to the back. Make sure you keep a rhythm and reach out with it.
We have listed some aerobic exercise home for weight loss and have given some details on how to do some of these exercises. You should go for these weight loss exercises because they are very easy to do – and what else you do not need equipment.
Is Aerobic Exercise Testosterone Increased?
No, it’s the heart. It also helps to reduce fat if your calorie intake is less than a number of calories you burn in your aerobic. If you increase your testosterone level to lift heavy weights to the formation of large muscle groups like legs, chest, back and shoulders. Reduce fat as it increases the levels of estrogen.
Aerobic exercises burn calories
Aerobic exercise helps balance your body and mind. When this is done, to keep the stomach core as the epicenter, it certainly helps. On the stomach core concentrate the breath, stretch your abs and help burn calories. However, it is a slow burner. Surya Namaskar is the best way to burn calories. 10 steps of surya Namaskar all parts of the body and burns calories quickly. exercising
Drink Water During befor and after Exercise
Since aerobic exercise makes a lot of fluid is lost through sweat and body heat, it is important to drink before water (depending on the duration of training) and after exercise. Aerobic workout without adequate water intake (especially in heat) can cause dehydration of lead and reduced power at any time hydrated.
Work within the Target Heart Rate Range
Although the concept of a discredited fat burning area, it is always important to stay within a target heart rate range specifically to make sure the body is operating at full capacity. Using the formula given above, the limits of the upper and lower range can be determined and the session aligned in accordance with the heart rate plan.
Try to work up, if possible, to get higher profits. Operating below the target heart rate range will produce very little effect; can result in injury during training.
Hard training too early can result in injury or burns.
It is generally accepted that aerobic training is necessary. However, the type of training and methods from person to person are different, and to get better results, it is important to choose an activity that works to their advantage.
This article aims to take advantage of aerobic training and methods are highlighted available