Aerobic Exercise Essay Research Paper AEROBICS

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Aerobic Exercise Essay, Research Paper AEROBICS What do you think of when the word aerobics enters your mind? Have you ever considered applying aerobics to your life? Do you know what benefits there are? Whatever you may be thinking, here is a more thorough explanation to help better understand what aerobics is. Basically, aerobics is any activity that uses large muscle groups, can be maintained continuously for a long period of time, and is rhythmic in nature. Aerobic activity trains the heart, lungs, and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and

cross-country skiing. The word aerobic means “with air” or “oxygen . You know you are doing aerobic exercise if you are able to carry on a short conversation while exercising. If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over. Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level. In addition to cardiovascular benefits,

other benefits of Aerobic exercise include: control of body fat (aerobic exercise in conjunction with strength training and a proper diet will reduce body fat), increased resistance to fatigue and extra energy, toned muscles and increased lean body mass, decreased tension and aid in sleeping, reduced risk of heart disease, elevated blood pressure at normal levels, increased Levels of HDL (High-Density Lipoproteins-”good” cholesterol), increased general stamina and psychological benefits (exercise improves mood, reduces depression and anxiety). All in all, when we engage in aerobic activity on a regular basis, we feel better, look better, and add a better quality to our lives. There are many factors that affect aerobic training: Frequency is how often you perform aerobic

activity (do aerobic exercise 3 – 5 times per week), duration is the time spent at each session (spend 20 – 60 minutes during each session of aerobic exercise), intensity is the percentage of your maximum heart rate at which you work (work out at 60 – 90% of your age- specific maximal heart rate), eating technique is a smart way to start eating foods high in complex carbohydrates and low in fat (eating “heavy” meals will prevent you from exercising to your full potential and it will also keep you from losing weight). Don t forget to eat foods that have vitamins and minerals (do not consume them from supplements), refrain from sugar consumption during an exercise session (sugar consumption during exercise will retard fat burning in favor of the sugar), consume alcohol

and caffeine only in moderation, and do not eat immediately after a workout; if you do, make sure your foods are high in (mostly complex) carbohydrates, lower in protein, and either very low or no fat (wait about an hour after the workout before eating). In aerobics, Warm-Up and Cool-Down is important to reduce discomfort and the chance for injury. A Warm-Up raises the heart rate and blood flow, increases muscle temperature, and improves muscle function (jogging in place or stationary cycling). Warm-Up for aerobic exercise by performing the exercise at a very low intensity and gradually build up over 2 to 10 minutes at the end of your workout. A Cool-Down brings the heart rate down to near- normal and gets the blood circulating freely back to the heart. Skipping the Cool-Down may