The American College of Sports Medicine– ACSM defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature”. It is also defined as exercise that increases the need for oxygen. It’s important to not confuse activity with exercise. A successful aerobic exercise program involves frequent physical activity that is rhythmic, repetitive, challenges the circulatory system, and uses large muscles.
In aerobic exercise, glucose is consumed with oxygen where in anaerobic exercise; glycogen or sugar is consumed without oxygen. That is, aerobic exercise increases oxygen consumption by the body which is a more efficient process. It indicates the activity of moderate intensity for a relatively longer duration of time.
Walking, a low impact activity that is often an under rated form of aerobic exercise, is fast becoming a popular form of exercise by many adults because you don’t need special equipment, and it can be done almost anywhere. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis. It is one of the best and easiest aerobic activities.
A major benefit of walking is that it can be performed by people of all ages and does not require a great deal of ability or technique in order to be effective. It is often an effective alternative for individuals who have trouble with high impact activities such as running or jogging. A second benefit is that walking is a great calorie burner that can be of great help in maintaining optimal body fat levels.
Period Walking is great for pleasure, for thinking, for walking hand in hand with the lady or gentleman in your life. Running gets your whole body going in ways walking can never achieve.
You can increase your walking in simple ways. You can do it by simply walking a lap inside the grocery store before you start shopping.
Like walking, jogging is a great aerobic exercise that is easier to learn than some of the other activities such as swimming or cycling. Jogging takes less time for the same aerobic and calorie burning benefits of walking. One advantage jogging or running has over walking however, is that an individual is able to cover greater distances in a shorter period of time which allows for greater numbers of calories to be burned.
Swimming is an activity that is low impact in nature and that can be relatively injury free if participants utilize proper swimming strokes and do not swim excessively long distance each week. It helps to develop the cardio-respiratory system since it requires the use of both the anus and legs, unlike other popular activities such as aerobic dance, cycling, and running.
Many people who love the water and enjoy moving to music find water aerobics to be a great activity. Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. Water aerobics utilizes the resistance to movement that water creates to elevate heart rates while benefiting from the cushioning effect also found to create a low impact workout for individuals who do not enjoy high impact forms of exercise.
Medications have proven to be effective in lowering blood pressure and protecting against the risk of cardiovascular and kidney renal diseases. However, because of the side effects and cost of medications, many individuals would prefer to undertake lifestyle modifications to help improve blood pressure as a first-line treatment.
As you increase your aerobic fitness, you will notice that you can do more physical activity without becoming out of breath or feeling like your heart is pounding. You’ll enjoy increased stamina and reduced fatigue by achieving increased threshold for muscle fatiguing lactic acid accumulation. Aerobic forms of exercise utilize oxygen as the major fuel for sustaining activity for relatively long periods of time.
Step aerobics is a great aerobic activity that is low impact and fun. It’s currently the hottest aerobic activity in the United States is called step aerobics. Step aerobics, as it is currently taught, is relatively new; however, climbing stairs and the Harvard Step Test have been around for a long time as a fitness activity and as a form of fitness testing.
In an anaerobic state, your body burns more sugar as its energy store than fat and adds stress to its already overloaded systems. Exercising above your maximum aerobic level also causes the body to produce large amounts of free radicals unstable, damaging electrons, causing excessive oxidative stress on your body. Because in anaerobic exercise glycogen or sugar consumption without oxygen leads to production of lactic acid.
Aerobic exercise like walking or swimming will burn a greater percentage of body fat. For example walking is easy and a good aerobic exercise but if we increase the effort the body moves faster, eventually we end up running which then uses the anaerobic energy pathway.
Some start out by walking a few days per week, then they increase the intensity to jogging, then they mix intervals of jogging with running. I find walking to be much more enjoyable and relaxing. Aerobic exercise doesn’t increase basal metabolic rate but if you do it regularly, it will ensure increased activity leading to increase in overall energy consumption and it will help you reduce weight if you combine it with dieting. But whatever you do, aerobic exercise, dieting or both you should do it after a prior consultation with your physician or any other expert person in this field.
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