Do you want to have a healthy mental and physical body? If yes, Then, Aerobic exercise is one of the most effective forms of exercise that can have lots of benefits for you.
What is Aerobic Exercise?
Aerobic Exercise is also known as the cardio exercise because it mainly works on your cardiovascular system.
It include lots of sustained activities that can increase your heart and breathing rate for a prolonged period.
The list of aerobic exercise includes things like cycling, jogging, dancing, spinning, swimming and many more.
It not only improves your fitness but they also have lots of benefits for emotional and physical health.
Your exercise plan should be practical, simple and realistic. You don’t need to use some specific equipment for successful aerobic exercise.
Simply, the Aerobic exercise definition is that it is a brisk exercise that increases the rate of breathing and also promotes the circulation of oxygen through the blood.
The aerobic exercises are generally different from the anaerobic exercises. One can perform aerobic exercise for a fixed period that gives you effective benefits.
How Aerobically Fit We Are?
According to the study, the average adult can reach the oxygen consumption level to 35ml/kg/minute at a maximum treadmill test.
But an athlete can reach high value as 90 milliliters of oxygen for every kilogram of body weight per minute. They have to train hard to reach this level and when they do it regularly then their bodies used to adapt it.
Once you understand the aerobic exercise definition then you can easily maintain your regular workout and able to gain the benefits of this exercise.
What are the various benefits of aerobic exercise?
People can have lots of benefits by doing exercise regularly and in effective manner.
This exercise can give you lots of mental, physical and emotional health benefits and allow you to improve your strength and flexibility at the same time.
Here are the number of benefits that you can get by doing aerobic exercise:
1. Mental benefits
Lots of people do not know that aerobic exercise can have a great impact on their mental health. You can see several people these days who are suffering from depression, anxiety, and low self-confidence.
Regular exercise and walking are the most effective solution for these people to come out from their anxiety and stress.
The various kinds of aerobic exercises can help to release the chemical from the brain that makes you feel happy and satisfied.
So, people who suffer from anxiety and depression then this exercise are very effective for them to boost their self-confidence and feel better.
2. Control your Weight
Aerobic exercise is also an effective way that helps you to control your weight.
Regular exercise can increase your energy exertion level and heart rate for some period that will burn calories in your body.
If you exercise regularly along with a good diet then you can reduce weight without having any health issues, if you are one who wants to reduce their body weight to look good and feel better then aerobic exercise will be surely a great option for you to choose.
3. Helps to reduce high blood pressure
High blood pressure can cause lots of issues for a person and regular exercise can help you to remove your high blood pressure problem.
People who have a weak heart face high blood pressure issues and a weak heart needs more pressure to pump and work. This can put an undue strain on the walls of the arteries and you can face high blood pressure issues.
This exercise can make your heart strong and regular practice of the exercise can make it stronger for smooth and effective working. So, it is beneficial for you to maintain a regular exercise plan so that you can enjoy a healthy and fit body.
4. Reduce the chances of diseases
Reducing the chances of different health conditions and diseases is one of the most effective exercise benefits.
There are a lot of issues solved by doing this regular exercise that include heart attack, strokes, and many other heart problems.
Whether you are facing diabetic issues or suffer from joint pain issues, this exercises can help you to resolve your health issues.
It also helps you to lose your weight that can also have a positive impact on your health. You can easily do several aerobic exercises at home that help to reduce the risk of any mental and physical health diseases.
5. Use oxygen effectively
Daily aerobic exercise can help you in the proper circulation of oxygen in your entire body.
Doing exercise regularly can help you to increase the efficiency of the oxygen use in your body so that you can maintain a healthy and fit body.
6. Strengthen your immune system
Aerobic exercise can also help you to improve your immune system and it can also reduce the risk of contracting a viral illness that can hurt your immune system.
There are lots of ways that aerobic exercise can reduce the risk of infection and it can improve your overall health.
7. Reduce the risk of breast cancer
One of the most important aerobic exercise benefits is that it can reduce the risk of breast cancer.
Lots of women these days suffer from breast cancer issues and if you do not want to face such issues then you can start doing aerobic exercise at home.
8. Keep your bones healthy
Many aerobic exercises such as running, walking, swimming and many more can have a great impact on making your bones healthy and strong.
Every person wants a healthy and fit body and it can be possible with the help of maintaining regular exercise.
Regular walking and running can help to strengthen your bones and help you to make your health better.
How much exercise do you need to gain the benefits?
According to the research, the anaerobic exercise of 30 minutes or more regularly is necessary to maintain a fit and healthy body.
In addition to this, you can also take ten minutes’ walking a day and able to strengthen your muscles and gain health benefits.
You can also add anaerobic strengthen sessions in your workout routine so that you can make your muscles strong.
If you are a beginner and do not have proper knowledge about the exercise then you can easily consult with a doctor who can provide you the best possible help.
If you want to enjoy aerobic exercise benefits then it is beneficial for you to understand the aerobic exercise definition in the best effective way.
What are the various aerobic exercises that you can do at home?
You can do several aerobic exercises in the comfort of your home and do not require going out of your home.
It does not require any equipment as you can do them anytime whenever you want.
Make sure to warm up for five to ten minutes before whenever you are going to start the exercise.
So, here are the list of aerobic exercise that you can do at your home:
1. Jump rope
It is one of the most effective aerobic exercises at home that require only a jump rope and gym shoes and you can enjoy several health benefits.
It can help you by developing your body awareness and also improve your hand-foot coordination in the best effective manner.
If you are beginner then you can start the exercise by jogging around whenever you swing the jump rope and it will take your few days for you to learn to do the exercise in the best effective manner.
2. Aerobic strength circuit
This exercise is effective to increase your heart rate, tone your muscle groups and also build up your strength in the best effective way.
You can perform this exercise for 15 to 20 minutes. In this exercise, you can do push-ups, torso twists, dips, squats and lunges and make sure to take some rest after doing one activity.
3. Running and jogging
There are lots of benefits if running and jogging that include improving heart health, lift your mood and burn fat and calories that help you to get fit and healthy body shape you want.
It is one of the effective forms of aerobic exercise and you can perform it for 20 to 30 minutes a day.
Regular walking is one effective aerobic exercise at home and it helps to reduce the risk of heart diseases, diabetes, high blood pressure, obesity as well as depression.
You can take a walk anytime in the morning and evening and able to get a fit and healthy body.
Swimming is known as the low impact exercise and it is good for people to recover from any injury but you need to perform it regularly.
It helps you to build up your strength and muscles and make sure to choose a safe and reliable pool to enjoy swimming. If you want to enjoy aerobic exercise benefits then you have to do the exercise regularly.
Elliptical exercise requires an elliptical machine and it provides you an effective cardiovascular workout that helps you to relieve your stress level and allow you to enjoy healthy knees, and back.
You can perform this exercise for 20 to 30 minutes and make sure to start slow and make a balance between all the workouts mentioned in the list of aerobic exercise.
Also Read: Best exercise you can do at home