Aerobic exercises-uses, meaning, precautions.

Aerobic exercise refers to type of exercise that is performed at a low to moderate level of intensity over quite a long period. It generally involves fast stepping patterns with music around under the supervision of a certified instructor.

Benefits:

Strengthen the respiratory muscles.
Improvement in the pumping efficiency and reduction in the resting rate of the Heart.
Improvement in overall body circulation and reduction of Blood pressure.
Increase in the number of Red blood cells in the body.
Increase in the level of endurance.
Preserving intramuscular glycogen through use of body fats during exercises.
Increased blood flow through the muscles.
Increase in flexibility of the Body.

Types of aerobic exercises:

Strength training.
Weight training.
Running long distance at moderate pace.
Aerobic dance.
Bicycling.
Swimming and fitness walking.


The Aerobic exercises are beneficial in reducing the risk of death in humans rising from cardiovascular disorders. They may also be helpful in the stimulation of growth of bones and reducing the risk of osteoporosis in both woman and man.

It must be performed under the closed supervision of a certified trainer and must be done in a relaxed mood and without over-stressing or increasing the pace of exercises to a great extent else the benefits could not be achieved.

Several studies have shown that people who use aerobic exercises are likely to witness growth in the metabolic activity rate for several hours after such exercises.

Aerobic exercises use the principle of oxygen-consumption equivalency and are often measure continued performance in terms of oxygen utilization ability.

Precautions:

It must be done only under guidance of a certified trainer
Body must not be over-stressed or dehydrated.
The pace should be moderate and not too fast.
Exercises must be changed to avoid boredom.

The level of aerobic fitness depends on aerobic capacity. By the term “aerobic capacity”, it is meant the total maximum amount of oxygen that can be consumed by muscles of an individual during exercise. The higher the level of aerobic capacity, the higher would be aerobic fitness and vice-versa.

The aerobic exercises are a great source of valuable component of a balanced exercise plan and are beneficial for cardiovascular health of an individual. It is assumed to be a popular form of exercise for the purpose of attaining physical fitness and weight loss.

The American College of Sports Medicine (ACSM) describes aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature."

TIPS/SUGGESTIONS:

1. The Frequency of the aerobic exercises must be 3-5 days per week

2. Duration of the aerobic exercises must be 20 to 60 minutes of continuous aerobic activity.

3. Intensity of the aerobic exercises must be:

50 - 85% of maximal aerobic capacity (VO2 max), or
50-85% of Heart Rate Reserve, or
60-90% of Maximal Heart Rate
Low Intensity: 35-60% of Heart Rate Max or 50-60% of Heart Rate Reserve
Moderate Intensity: 60-80% of Heart Rate Max or 60-70% of Heart Rate Reserve
High Intensity: 80-90% of Heart Rate Max or 70-85% of Heart Rate Reserve