Most of the energy our body uses is produced as a result of aerobic metabolism that requires oxygen . Of course, in very short-term exercises, the energy systems stored in the muscles can be activated without the need for oxygen. E.g; In cases such as lifting a heavy load, the desired movements can be performed without accelerating the aerobic metabolism. However , in exercises that last longer than a few minutes, for example; Aerobic metabolism is used in activities such as long-distance running, swimming, and cycling . The forms of exercise in which the body uses aerobic metabolism to gain energy are called aerobic exercises.
- Cycling – Elliptical bike
- brisk walking
- Exercises such as arm ergometry are low-stress aerobic exercises.
In addition to these; running, jumping rope and step exercises are aerobic exercises with high stress levels.
10 Benefits of Aerobic Exercise
- It strengthens the heart and reduces the risk of heart disease.
- It reduces blood pressure (reduces the risk of developing hypertension).
- It increases the good cholesterol called HDL.
- It maintains the blood sugar level (reduces the risk of developing diabetes).
- Helps achieve a normal, healthy weight (burns fat).
- It increases the endurance (endurance) , the person can exercise for a longer time.
- It improves lung capacity.
- It lowers the resting heart rate.
- It reduces the symptoms of depression.
- It is known that aerobic exercises also have a positive effect on brain functions.
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How Do We Know We Are Doing Aerobic Exercise?
If your breathing and heart rate have increased compared to rest and you can continue this activity for more than a few minutes, we can say that you are doing aerobic exercise. In aerobic exercise, your body warms up and you may feel slightly out of breath (so you breathe faster) . During aerobic exercise, the body provides the oxygen necessary for the movement of the respiratory and circulatory systems and muscles. Therefore, respiratory rate and heart rate increase in aerobic exercises. In case of regular aerobic exercise, the person’s circulation and respiratory capacity improves.
Exercises that are done in a short time , such as heavy lifting or short-distance running, that cause shortness of breath and cannot be continued at the same pace for a long time are not aerobic exercises. Some exercises may include both types; An example of this is 1-2 minutes of fast running between jogging at medium pace.
How Frequency of Aerobic Exercise Should Be?
Aerobic exercises can be done every day unless they are very intense; In programs that require intense training, such as preparing for a marathon, it is not necessary for normal-intensity exercises performed on rest days. If you need to take a break because of joint pain, you can do other types of non-painful exercises.
The American Heart Association recommends at least 30 minutes of aerobic exercise a day, 5-7 days a week, for heart health. This time can also be divided into 10-minute segments. In other words, if you walk for 10 minutes 3 times a day , it is possible to reduce your risk of heart disease, diabetes, high blood pressure and cholesterol .
In order to achieve cardiovascular fitness and weight control, at least 3 of 30 minutes of exercise should be moderate or intense. Intensity indicates how hard you are working out. Your previous body form, exercise habits, and co-morbidities can affect whether an exercise is challenging for you.
Heart rate tracking or scoring your strain level on a 1-10 scale are simple methods that can be used to determine exercise intensity.
What Should We Do Before and After Aerobic Exercise?
Warming up before aerobic exercises and then cooling down should not be neglected. Static stretching exercises are not recommended for warm-ups. Instead, warm-up is provided by starting with low intensity and gradually increasing the tempo. With the warm-up movements, the body warms up, the blood circulation of the muscles increases. Warm-ups should take 5-10 minutes .
At the end of the exercises, cool down movements are made similar to warming up. The tempo is gradually reduced. In this part, stretching movements can be done after exercise. Cool-down movements should take 5-10 minutes.
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Conditions to Consider in Aerobic Exercise
It is a good idea to consult your doctor before starting an exercise program. With diabetes, high blood pressure, heart disease, rheumatism, lung disease, or other health problems, it may be necessary to comply with certain restrictions to be able to exercise safely.
If you have complaints such as chest pain, shortness of breath, pain in the jaw or shoulder, dizziness during exercise, you should stop immediately and contact your doctor!
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