![]() ![]() However, many of the health benefits associated with aerobic exercise occur independently of weight loss. Regular sessions of 30 to 60 minutes of low to moderate intensity aerobic exercise (at around 55 to 70 per cent of maximum heart rate) can be an important part of a weight loss or weight management programme that is also mindful of the energy (calories) consumed as food. Weight controlĪerobic exercise burns up energy (calories). Additionally, the health gains can be achieved from relatively moderate amounts of exercise - moving from a lifestyle involving no exercise to one that involves some exercise can lead to substantial improvements in health. Importantly, whereas fitness tends to be quite specific, many health benefits can be gained from any form of aerobic exercise. Low-impact aerobic exercise such as swimming is valuable for improving general health and fitness in people who have arthritis or other conditions that limit their ability to do weight-bearing exercise. Regular aerobic exercise has even been shown to have the potential to increase your lifespan. It can also reduce anxiety, stress and depression, as well as instilling a general sense of well-being. It can lower blood pressure and improve your blood cholesterol by reducing the levels of LDL-cholesterol (so-called ‘bad’ cholesterol) and increasing the amount of HDL-cholesterol (so-called ‘good’ cholesterol). Regular aerobic exercise has been shown to reduce the risk of heart disease, high blood pressure, type 2 diabetes, colon cancer and breast cancer. These include an increased capacity for the muscles to take up and use the additional oxygen being delivered by the heart. Other fitness improvements occur in the exercising muscles, and are specific to those muscles being used in the mode of exercise (e.g. However, a side-benefit you may notice is that you also have increased stamina for the everyday activities of life, not just for exercise. So jogging will provide only limited benefits to your swimming fitness and vice versa. The same applies to activities such as cycling or swimming, but it should be noted that fitness tends to be specific. You’ll also be able to undertake the activity for longer (known as endurance), and/or at a higher intensity (e.g. This is evident in a slower resting heart rate, and a slower heart rate for the same exercise intensity.Īs you get ‘fitter’, particular activities (such as walking or jogging at a specified speed) will become easier. This is mainly achieved through an increase in the size of the heart’s pumping chambers (ventricles), which means that your heart doesn’t have to beat as fast to deliver the same amount of blood. It does this by increasing your heart’s capacity to send blood (and hence oxygen) to the muscles. Regular aerobic exercise improves your cardiovascular fitness by increasing your capacity to use oxygen. Fitness - including increased cardiorespiratory fitness and endurance (stamina)
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