Aerobic Exercise: What is its Significance?

Without the oxygen, glucose is burnt less efficiently and health benefits of the exercise suffer. This is the major difference between aerobic and anaerobic exercise. Aerobic exercises strengthen the muscles involved in respiration, and also the heart muscles. As a result, breathing and the pumping action of the heart become more efficient. Studies have confirmed that cardiovascular exercises increase good cholesterol and decrease bad cholesterol. They are good in combating depression and even dementia in seniors. These exercises also help reduce weight and maintain it at the lower levels. Performance is also improved as the aerobic exercises create greater endurance, and improves the flow of blood through muscles. Muscles also begin to recover faster after intense efforts. So what are these aerobic exercises? How do you do them? Any activity that that leads to heavy and fast breathing and faster beating of the heart can be called an aerobic exercise. Cycling, jogging, running, swimming, dancing, skipping and playing soccer are all aerobic in nature. You can follow a routine that includes different activities such as swimming one day, dancing the next day and cycling on another day. All that is needed is that the workout should get your heart beating faster and breathing heavy. Certain precautions and guidelines are to be observed for these active exercises. Ideally, you should start with a ten-minute warm up, follow it with 20 minutes of heavy workout and end with a ten-minute warm down. Jumping straight into heavy exercise with cold muscles can lead to strains and torn muscles. Sudden stopping of a heavy workout without a gradual cooling down can lead to stiff and sore muscles. Stretching exercises can be done at normal pace during the cooling down to avoid the stiffness and to maintain suppleness of muscles. During the heavy workout, heart rate should ideally reach 160 beats per minute for normally healthy and younger persons. Aged persons and people not in top physical condition should aim at 140 beats per minute. If you are new to exercising, consult a doctor before you start. Begin with short periods of exercise and increase the time gradually. For seniors, a brisk walk for 30 minutes a day is all that is necessary. Aerobic exercises have been associated with longer life spans. A regular regimen of calisthenics, aerobics and stretching can help you live longer and enjoy fitness and good health.