Aerobic exercise or cardio training is any physical exercise performed at a reasonable degree of difficulty, but with increasing intensity over a period of time. “Aerobic” means “using large amounts of oxygen”.
Sometimes this type of exercise is referred to as cardiorespiratory exercise, which has a number of health benefits when practiced regularly. Cardio training strengthens the heart and lungs, significantly improves blood flow.
Aerobic exercise increases the ability of the muscles to draw oxygen from the blood, and also accelerates the use of fats and glucose in order to increase cardiovascular endurance. Aerobics is used to improve overall fitness, burn more calories, improve tone and shape, and accelerate weight loss. The benefits of aerobic exercise are achieved by increasing the heart rate and deepening breathing over an extended period of time. During aerobic activity, the body produces more energy and delivers more oxygen to the muscles.
There are many aerobic exercises, so you need to find a program that will be useful in a particular case. Simple examples of this type of exercise are walking, jumping rope, dancing, cycling, rowing, and swimming. The usual duration of classes is from 15 to 60 minutes of aerobic training with a frequency of 3 to 5 days a week.
Aerobic exercise is the cornerstone of a healthy active life. Some people believe that such exercises will tone and strengthen muscles, but in reality they perform only minor tonic and strengthening exercises. For real muscle toning and strengthening, strength training is essential. A balanced approach characterizes precisely aerobic exercise, which is actively used to burn fat and deliver oxygen to the tissues, while strength training is used to strengthen muscle mass and burn calories around the clock. It is recommended to use cardio training in combination with a basic strength training program.
In addition to weight loss and increased metabolism, aerobic training has other benefits. This may help if you are having trouble sleeping. It can also improve mood if exercise is taken on a regular basis. character. Aerobic exercise is a great way to reduce stress and anxiety. Finally, they provide the energy necessary for the normal functioning of the body.
Scientists have found that aerobic exercise not only stops brain shrinkage, which usually begins around the age of 40, but also generates a reverse movement, that is, brain regeneration. Another study found that three hours of aerobic exercise per week markedly improved cognitive performance.