Cardiovascular or aerobic exercise improves heart and lung health and oxygen delivery efficiency to the rest of the body. Whether you refer to it as aerobic, cardiovascular, or endurance exercise, you're likely referring to the same thing: raising your heart rate and promoting the flow of oxygen-rich blood to increase your cardiorespiratory fitness. But, it has advantages beyond simply your heart.
According to Michael Jonesco, D.O., an associate professor of internal and sports medicine at The Ohio State University Wexner Medical Center in Columbus, "any form of exercise or activity that uses the aerobic metabolism — meaning oxygen is heavily involved in the cellular reactions that provide the body with the energy necessary to perform activity" is considered aerobic exercise. "You're improving your ability to provide the rest of the body with oxygen."
This means that aerobic exercise increases the heart's efficiency and the amount of oxygen-carrying blood it can pump with each beat. The muscles become more adept at utilizing oxygen, and the lungs adjust to take in more of it.
Another way to think about aerobic exercise or cardio is that it's the type of activity that boosts your heart rate and breathing but not so hard that you feel like you need to stop and relax after a short time. Think of exercises like cycling, swimming, stair climbing, jogging, and fast walking.
The cardiovascular system overall and heart health are improved by aerobic exercise.
According to Nicole Belkin, MD, chief of orthopedic surgery, rehabilitation, and regenerative medicine at NewYork-Presbyterian Hudson Valley Hospital in Cortlandt Manor, New York, cardiovascular fitness is determined by your ability to push yourself. Frequent exercise teaches the cardiovascular system to adapt to changes in demand and capability. The heart receives more blood volume and flows as a result.
The tiny powerhouses of a cell, called mitochondria, grow in number and size when you engage in aerobic exercise in cells all over your body. Dr. Jonesco describes that mitochondria use oxygen to produce energy that can power significant bodily reactions. According to The Cell: A Molecular Approach, they comprise the area of the body's cells that convert oxygen into the energy each cell needs. Proper up arrow
The American Journal of Cardiology-published research demonstrates that aerobic training is the most effective exercise for enhancing cardiovascular health, and these improvements have significant positive effects on heart health.
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According to Jonesco, regular aerobic exercise lowers cholesterol, improves immune function, lowers high blood pressure (hypertension), controls blood sugar to lessen the incidence of type 2 diabetes, and lowers cholesterol. According to the Centers for Disease Control and Prevention, cardiovascular disease is the main cause of adult mortality in the United States. Therefore these heart advantages are crucial. Proper up arrow
"Like any other muscle in the body, the heart is a muscle that benefits from exercise. "Aerobic exercise trains the heart to circulate blood to the entire body more effectively," explains Eduardo Sanchez, MD, MPH, the American Heart Association's senior medical officer for prevention. Aerobic exercise includes brisk walking, jogging, swimming, and biking.
Your mood, your waistline, your posture, and more are all improved by aerobic exercise.
Yet, according to Dr Sanchez, the numerous health advantages of aerobic exercise don't just apply to your heart. Physical activity can enhance blood sugar control, blood pressure management, LDL ("bad") cholesterol reduction, stress reduction, sleep quality, and cognition.
Advantages of Mental Health
Weight Loss Advantages According to Jonesco, aerobic exercise burns calories, which, when combined with a balanced diet, can help you lose weight and burn fat. According to StatPearls, cardiovascular exercise can be a crucial component of an efficient weight-management plan for people who are obese. Moreover, aerobic activity tones your muscles and enhances posture.
Fitness Advantages Your ability to work out increases with aerobic activity over time, which can pave the way for a healthier lifestyle. Aerobic exercise can enhance your stamina and provide you more energy for work and play by enhancing your body's capacity to take in and utilize oxygen as fuel, says Jonesco.
Advantages for Bone and Joints
According to the U.S. Department of Health and Human Services, older adults with osteoarthritis and other rheumatic disorders can benefit from increasing their bone density through moderate- to vigorous-intensity cardiovascular exercise like running or jumping rope (HHS). Proper up arrow
Advantages of Brain Health
Exercise has been shown to reduce the incidence of dementia and may enhance cognitive function as you age. Proper up arrow
According to recommendations, you should exercise aerobically at least once daily and more often if possible.
The HHS's most recent Physical Activity Guidelines for Americans, which were released in 2018, distinguish between three different types of aerobic exercise:
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Intensity How hard someone exerts themselves during an activity—for example, moderate (the same as brisk walking) and vigorous (the equivalent of running or jogging) pace
Frequency How frequently someone engages in aerobic exercise, length of each session a person spends engaging in an activity.
Adults should strive to do 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity aerobic physical exercise each week to maintain fitness, according to the HHS. The HHS notes that it is best to spread out this activity over most days of the week.
The HHS also advises engaging in balance and flexibility-enhancing stretching exercises and muscle-strengthening routines that concentrate on major muscular groups (such as body weight or weightlifting) two or more times each week. A comprehensive fitness regimen includes all of these elements.
According to the World Health Organization guidelines in 2020, the same amount of weekly aerobic exercise and twice-weekly strength training for the major muscle groups are also advised.
New Physical Activity Guidelines Suggest We Should Move Throughout the Day
Different Aerobic Exercises and How to Begin
Consult your doctor before starting any workout regimen, especially if you have heart or other health conditions.
If you don't already engage in aerobic activity, Sanchez advises newcomers to "start small and work your way up."
He advises including opportunities for exercise in your daily schedule, such as a 10-minute break to go for a stroll or perform some jumping jacks. According to Sanchez, many people successfully concentrate on walking as their exercise and progressively increase the time they walk until they achieve the suggested 30 minutes daily on most or all days of the week. You can raise your exercise intensity as your aerobic fitness improves.
The distinction between moderate-intensity and high-intensity exercise is, as the titles suggest, the intensity of the workout or how hard you're pushing yourself.
How to Do Moderate Aerobic Exercise
If you can carry on a conversation while exercising, it's a moderate-intensity workout. You should be able to speak three or four phrases in a row without pausing for breath to know if you are there. According to Jones, it's a sign that you're exercising at a level of intensity that is truly aerobic, meaning that the bulk of your body's energy comes from aerobic metabolism.
About 60% of your maximum heart rate should be your target heart rate. Subtract your age from 220 to determine your maximum heart rate. According to Jonesco, to determine your goal heart rate for moderate-intensity aerobic exercise, multiply that figure by 0.6.
High-Intensity Aerobic Exercise: How to Perform It
According to Jonesco, if you're in good health and shape and have previously developed a foundational level of aerobic fitness, you can aim for a target heart rate of up to 80 or even 90 percent of your maximal heart rate.
You won't be able to say more than a few sentences at this intensity before running out of breath and needing to gasp for air. You can be completely unable to speak. You won't be able to maintain this intensity for as long as possible when you exercise at lesser intensities, so remember that intensity predicts duration.
When pressed for time, Jonesco suggests high-intensity interval training, alternating between all-out exertion and low-intensity recovery periods.
Exercises That Are Aerobic Examples
You have a lot of possibilities for getting into your aerobic activity, so make it a point to try out some of your favorite things. Depending on your preferences and capabilities, aerobics, walking (outside or on a treadmill), bicycling, hiking, aerobic dancing, rowing, and gardening are all excellent forms of aerobic exercise that you can easily incorporate into your day, and that can still have a significant positive impact even if you only do them occasionally.
According to a European Journal of Applied Physiology study, those who conducted the same amount of daily aerobic exercise all at once decreased their arterial stiffness even more than those who divided their exercises into 10-minute segments throughout the day.
The debate over whether a certain amount of time should be spent working out to increase aerobic fitness and profit from aerobic activity has also evolved. The long-standing advice that exercise must last at least 10 minutes to count towards your daily total was removed from the most recent HHS physical activity guidelines. The new recommendations underscore how even brief bursts of movement throughout the day can significantly impact one's health. Even five minutes are valuable. Proper up arrow K. Aleisha Fetters, Nicol Natale, and Jessica Migala contributed additional reporting.
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