Best Explanation of Aerobic Exercise

Aerobic exercises are the exercise which is performed by the Aerobic system of the body. An aerobic system of the body is a metabolic system that requires oxygen. This oxygen is used by cells to produce energy. This energy helps us to perform activities comfortably.

The aerobic exercise has the following characteristics:

Oxygen is required
Glycogen, fat and other lipid , and protein are used as fuel by the body. It is utilized based on availability and the intensity of exercise.
ATP resynthesizes in the mitochondria of muscle cells. The ability to metabolize oxygen and other substrates is related to the number and concentration of mitochondria and cells.
The aerobic system has a maximum capacity to produce more ATP ( 90 Mol 90 ) and a minimum of 1.0 mol ATP.

How to perform an Aerobic Exercise?

Aerobic exercise has three components of exercise program :

A Warm-up period
The aerobic exercise period
A Cool – down period.

Warm Up

Physiologically, a time lag exists between the onset of activity and the bodily adjustment needed to meet the body’s physical requirements. The purpose of the warm-up period is to enhance the numerous adjustments that must take place before physical activity.

Advantage of Warm up before Aerobic exercise

In Aerobic exercise, there is a major chance of musculoskeletal system injury. Prevention of these from injury in muscle, tendon, soft tissue, etc.
It prevents or decreases muscle soreness. Muscle soreness is a burning sensation that occurs during aerobic exercise from muscle.
A warm period in aerobic exercise helps to maintain increased temperature during workout sessions. According to the U.S. National Library of Medicine (NLM), If the temperature rises above 104 degrees Fahrenheit can lead to heatstroke.

Guidelines

The Guidelines say that the period should include :

10 minutes of total body movement exercise such as calisthenics( quats, crunches, planks ,pushups ) and walking slowly
Attaining a Heart rate that is within 20 beats/ min of the target Heart rate.

Aerobic Exercise period

Aerobic Exercise has four methods of training that are used to challenge the aerobic system of the body are as follows :

Continuous training
Circuit training
Circuit interval training.

Cool- Down Period

The cool-down period is similar to the warm-up period in that it should last 5 to 10 min and consist of total – body movement and static stretching.

Advantage of Cool- down period in Aerobic exercise

Prevent the pooling of the blood in the extremities by continuing to use the muscle to maintain venous return.
Prevent Fainting by increasing the return of blood to the heart and brain as cardiac output and venous return decrease.
Enhance the recovery period with the oxidation of metabolic waste and replacement of the energy store.
Prevent myocardial ischemia, arrhythmias, or other cardiovascular complications.

Examples of Aerobic exercise at home

These are the aerobic exercises that can also be performed at home by any person who wants to be fit and free from cardiovascular disease

Stair climbing

Stair climbing is a “low-impact” aerobic exercise. It is a continuous aerobic exercise.

Equipment: gym shoes (sneakers), water bottle

Duration : 15 to 30 minutes, 4 to 5 times per week

Jumping rope

Jumping rope is a type of circuit training type of aerobic exercise. It is a good indoor or outdoor activity. This will take 15 to 30 minutes of everyday routine.

Equipment: sports shoes (sneakers), jump rope.

Duration: 15 to 30 minutes, 4 to 5 times per week.

Repetition: Repeat 18 times.

If you take rest for 15 seconds between sets then it will be a circuit interval training type of aerobic exercise.

Squats

Squats are a type of circuit training type of aerobic exercise. The person can take rest between circuits for 5 minutes.

Equipment: sports shoes (sneakers)

Duration: 20 to 25 minutes, 3 to 5 times per week

Repetition: Repeat the circuit 2 to 3 times.

Running / Jogging / Walking

These are the continuous types of aerobic exercise. We need to perform it daily basis

Equipment: Running shoes

Duration: 160 minutes per week, or 25 minutes 5 days a week

You can use many types of health apps that help you to calculate your time and steps. At least walk 10,000 steps daily. If you cannot achieve it in one day, aerobic exercise needs to make a target to get this in 2 -3 weeks by making little improvements in steps daily basis.

Example of Aerobic exercise at Gym

These are the aerobic exercises performed at the gym by any person who wants to be fit and free from cardiovascular disease

Swimming

Swimming is a low-impact aerobic exercise that helps to increase heart rate, temperature, muscle tone, strength, and endurance.

Equipment: swimsuit, pool

Duration and frequency: 10 to 20 minutes, 2 to 3 times weekly.

Indoor cycling

Equipment: stationary padded bicycle and cycle shoes but if you do not have then you can use sports shoes also.

Duration: 50 to 60 minutes, 1 to 4 times per week

There are many aerobic exercises which is preferred at home and gym.

The American Heart Association Trusted Source recommends 30 minutes or more of aerobic exercise four or more days each week. For example, you can take three 10-minute walks throughout the day.

Any person doing aerobic exercise will notice a change in his/her body in terms of strength, endurance, and cardiovascular improvement. Rest, stay hydrated, eat proper nutrition, and get proper sleep are all needed to be wealthy in this era.

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