Duration How long a person does an activity in any one sessionĪccording to the HHS, to maintain fitness, adults should aim to get 150 minutes to 300 minutes of moderate-level physical activity or 75 minutes to 150 minutes of vigorous-intensity aerobic physical activity a week.Frequency How often a person does aerobic activity.Intensity How hard a person works to do the activity, such as moderate (the equivalent of brisk walking) and vigorous (the equivalent of running or jogging) pace.Brain Health Benefits Physical activity has been linked to lower risk of dementia and may improve cognition as you age.Īccording to the most recent Physical Activity Guidelines for Americans, published by the HHS in 2018, aerobic exercise varies by three components:.Department of Health and Human Services (HHS). Bone and Joint Benefits Moderate- or vigorous-intensity aerobic exercise like running or jumping rope can help increase bone density in older individuals and for those with osteoarthritis or other rheumatic conditions, notes the U.S.By improving your body’s ability to take in and use oxygen for fuel, aerobic exercise can increase your stamina, giving you more energy for both work and play, Jonesco adds. Fitness Benefits Aerobic exercise (over time) gives you more energy to work out, which can set the stage for an overall healthier lifestyle. Aerobic exercise also tones your muscles and improves posture. Cardiovascular exercise can be part of an effective weight management strategy for those who have obesity, per StatPearls. Weight Loss Benefits Aerobic exercise burns up calories, which in combination with a healthy diet, can help you burn fat and shed excess weight, Jonesco says.Aerobic exercise has been shown to reduce the risk of anxiety and depression in adults it helps people manage stress via sleep and mood-regulating benefits, according to the Anxiety & Depression Association of America. While all exercise improved mood, the biggest benefit came from team sports, cycling, and gym and aerobic workouts. In a study of 1.2 million people published in September 2018 in The Lancet Psychiatry, exercisers enjoyed about 1.5 fewer days of poor mental health compared with nonexercisers. Mental Health Benefits Getting moving boosts your mood.Sanchez: “Physical activity can help manage body weight, lower blood pressure, decrease LDL ("bad") cholesterol, improve blood sugar control, reduce stress, and improve sleep and memory.” The many health benefits of aerobic exercise, however, don’t stop with your heart, says Dr. RELATED: A Complete Guide on How to Start Exercising Think running, speed-walking, stair-climbing, cycling, and swimming, among other activities. The lungs adapt to take in more oxygen, and the muscles become more efficient at using oxygen.Īnother way to think about aerobic exercise, or cardio, is that it's the type of workout that increases your heart rate and breathing but not so much that you feel like you need to stop and rest after a short period of time. That means aerobic exercise makes the heart more efficient and capable of moving more oxygen-carrying blood with every beat. The technical definition of aerobic exercise is “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,” explains Michael Jonesco, DO, an associate professor of internal and sports medicine at The Ohio State University Wexner Medical Center in Columbus. “You’re making yourself more efficient at delivering oxygen to the rest of the body.” But it benefits more than just your heart. Whether you call it aerobic, cardiovascular, or endurance exercise, you’re probably talking about the same thing: getting your heart pumping faster and oxygenated blood flowing, with the goal of improving your cardiorespiratory fitness.
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