AEROBIC EXERCISE

CONTENTS

• WHAT IS AEROBIC EXERCISE?

• HISTORY

• BENEFITS

WHAT IS AEROBIC EXERCISE?

Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.” Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time. Aerobic exercise may be better referred to as "solely aerobic", as it is designed to be low-intensity enough that all carbohydrates are aerobically turned into energy via mitochondrial ATP production. Mitochondria are organelles that rely on oxygen for the metabolism of carbs, proteins, and fats. By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy. Aerobic exercise increases the lipid oxidative capacity of muscle cells, decreases the amount of lipid products stored in skeletal muscle, increases glucose uptake by muscle during physical activity, and promotes the storage of glucose in muscle after exercise

HISTORY

After World War II, health-oriented recreational activities such as jogging became popular. The Royal Canadian Air Force Exercise Plans, developed by Dr. Bill Orban and published in 1961, helped to launch modern fitness culture. In the 1970s, there was a running boom. It was inspired by the Olympics, the New-York marathon and the advent of cushioned shoes. The concept of aerobics was pioneered in the United States by physician Kenneth H. Cooper and popularized in his books Aerobics (1968) and The Aerobics Way (1977). Cooper’s system uses point charts to rate the aerobic value of various exercises for different age-groups. These exercises increase the oxygen consumption in the body that intensifies muscle activity and in the process burn calories producing sweat. Aerobics evolved as a commercial commodity. Exercising program were broadcast on television for the convenience of homes.

BENEFITS

Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis. Exercise helps us lose weight, eliminate and manage stress, stimulates the immune system and reduces the risk of certain diseases. There are many forms of exercise. These can be classified into two main categories, the aerobics and anaerobic exercises. In particular, the aerobic exercise refers to any low-intensity activity that increases the heartbeat rate while the high-intensity physical activity is called anaerobic exercise (e.g. body building). 

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TOP BENEFITS OF AEROBIC EXERCISE

• Better cardiac function
• Weight loss
• Improving mental health
• Helps the immune system
• Reducing diseases
• Increases longevity
• Improves muscle health
• Increases the maximum consumption of oxygen by the body
• Improves cardiovascular and cardiovascular function
• Increasing the supply of blood to muscles and the ability to make better use of oxygen
• Lowers heart rate and blood pressure
• Lowers the accumulation of lactic acid which causes pain and muscle burning
• Lowest systolic and diastolic blood pressure in patients suffering from hypertension (high pressure)Increasing levels of good HDL cholesterol in the blood
• Reduces high blood triglycerides
• Improvement of glucose metabolism reduces insulin resistance and therefore lowers the risk of diabetes or regulates better the disease if it has already occurred.
• Reduces psychological stress, improves mood with more vitality, reduces risk of depression or anxiety
• Greater resistance to fatigue
• Helps us to sleep better