Aerobics can be a very effective way to exercise. It comes with multiple benefits both physically and mentally.
Aerobic exercises are meant to increase your heart rate, therefore increasing the amount of oxygen the body takes in at one time. On top of an increase in heart rate, these exercises will also cause you to sweat and breathe hard. The initial benefit of this exercise is to build energy and stamina. It uses your large muscle groups and helps you maintain them. Overall, it builds your physical power in order to be able to use your body for longer amounts of time.
Different examples of aerobic exercises include swimming, cycling, and using ellipticals. These activities will use a lot of energy and require endurance. It is important to consider that these activities are meant to engage the cardiovascular part of your body which helps strengthen your muscles, lungs, and heart. These exercises may be too advanced for beginners, but there are exercises meant for any level you may be on.
Aerobic Exercises for Beginners
Considering swimming, cycling, or using machines may be harder for some, there are easier activities to try. Taking a simple walk can be beneficial and is considered an aerobic exercise. This would also include running and jogging. In addition to using your lower body, any exercise that involves movements of the arms would also fit into this category. For beginners, this would be circling your arms, rowing etc. Full body exercises would include planks, jumping ropes, or step aerobics.
Some people don’t like the thought of exercising, but there are other hobbies and activities that could change your mindset. For example, dancing can also be considered aerobics. This engages your whole body, get’s your heartrate up and for some will not be work or exercise. To some people dancing is a fun and enjoyable way to get and stay fit. Usually to know your level you would have to use your lungs. If you cannot hold a conversation while exercising that indicates that your stamina needs to be built, you don’t have very much. If a conversation can be held while your heart rate goes up you’re on a moderate level.
To know if you’re advanced, try to carry a tune and sing a song while exercising. You know how Beyoncé can dance and sing for a long time? How she did a two hour performance at Coachella with full choreography? She would be considered advanced at aerobics.
What Are the Benefits?
Many benefits come with this type of exercise. Some of the more important ones are helping with your cardiovascular health. Those at risk of heart disease benefit greatly from doing aerobics, it strengthens their heart and helps it pump blood. Speaking of blood, these exercises also help lower high blood pressure and help the symptoms of high blood pressure. In addition to this, regulating blood sugar is made easier through these activities and it lowers the need for medicine.
Some other things that are aided by these activities are asthma symptoms. Asthma attacks and the risk for them are lowered through training your cardiovascular system. Although, instead of just jumping into these activities it’s better to ask your doctor what’s recommended. Chronic pain can also be helped through low impact movements, and with things like aqua aerobics. These exercises also help regulate weight which not only makes you healthier but can also help with pain.
Another thing that may not be considered is that aerobics can help with sleep. Having consistent movement after you wake up helps you when it’s eventually time to sleep. Not only that, but there have been tests done over a 16-week period that have proved exercise in the morning helps with insomnia in the night.
What Does This Mean?
Overall, this information is very helpful because there are not only advantages and benefits for those with heart problems. There are also benefits for those with sleeping problems, weight issues and those with asthma. Maybe even more. These exercises should be more widely promoted because a large group of people can be helped with this. Not only for health reasons, but strengthening your cardiovascular system can also be helpful in careers as mentioned earlier with Beyoncé. Aerobics can be used through everything and it’s good to let people know this!
Written by Cynthia Thomas
Sources:
Cleveland Clinic: Aerobic Exercise
CNN: 11 minutes of daily exercise could have a positive impact on your health, large study shows
Health Line: What Are the Benefits of Aerobic Exercise?
Top and Feature Image courtesy of Christian Ostrosky‘s Flickr Page – Creative Commons License
Inset Image courtesy of slgckgc‘s Flickr Page – Creative Commons License
