Aerobic Exercise: 30 Minutes To A Better Heart Rate
You're doing aerobic exercise. Your breathing is hard, you're sweating and your heart is thumping so loud you can feel the blood coursing through your veins. And you continue moving like that for more than a few minutes. Aerobic exercise is basically any activity you continue to do for more than a few minutes, making your heart, lungs and muscles work harder than normal. Aerobic exercises are mainly the exercises performed at intense levels but do include many types of sports. Aerobic means "with oxygen", and it is important to how the muscles extract fat and carbohydrates. Inside our muscles, oxygen is used to burn fat and carbs like a car burns gasoline. When you're muscles are more efficient, your burn more fuel and the longer you are able to exercise. Aerobic exercises allow you to maintain a higher heart rate for extended period of time. Aerobic exercises can be any number of different types. The typical aerobic exercises are intense and performed at levels termed high and lengthy. In the case of a person running long distance at a reasonable pace, its considered an aerobic exercise. Sprinting is not considered to be aerobic exercise. An aerobic exercise is any physical activity that is a continuous motion. Activities that have frequent breaks are not thought of as aerobic exercises. The Benefits of Aerobic Exercises - Your heart gets stronger and beats more efficiently to pump more blood. - You burn more fat and carbohydrates with aerobic exercise. - Reduces your risk of certain cancers. - Increases bone density or at least slows the rate of decrease. - Reduces depression symptoms. - Aerobic exercise can help prevent diabetes and cardiovascular disease. How Often Should You Do Aerobic Exercise? There are two guidelines on aerobic exercise levels. The Surgeon General's Report on Physical Activity and Health, recommends all adults should get a total of 30 minutes of moderate activity most days of the week. Meaning you can break your activities into 10-15 minutes at a time a couple of times a day. The other guide is from from the American College of Sports Medicine. They recommend 20 –60 minutes of continuous aerobic exercise for 3 to 5 days a week. Activities such as walking, biking, dancing and swimming that gets the heart rate at a maximum 60% to 90% are good aerobic exercises. They ACSM also suggests 2 or 3 days of resistance training.
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