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The Benefits of Aerobic Exercises

We've all been told about the importance of aerobics in our daily lives. But what constitutes an activity as an aerobic one and how do we integrate it into our all ready busy lives?

Why we need to know more about aerobics
Without a doubt, aerobics are particularly helpful for weight control. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight.

Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.

Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. The number of calories you eat and use each day regulates your body weight. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.

Following a regular aerobics program gives you a sense of commitment and control - two positive mental attitudes that help counteract stress. Aerobics also relax tense muscles, thereby relieving your body's stress response.

Medical research has shown that regular aerobic activity increases the body's production of endorphins.

When is an activity an aerobic activity?

Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. During the early part of exercise, your body uses stored carbohydrate and circulating fatty acids (the building blocks of fat molecules) for energy.

Aerobic refers to any exercise that helps you use oxygen more efficiently by reaching and maintaining your Target Heart Range - the safest range of heart beats per minute during exercise. Calculate your Target Heart Range by subtracting your age from 220 for women and 226 for men (go figure!) and multiplying your answer by 60% and by 80%. The lower number suggests a safe rate for beginners, while the higher number would be your goal as your fitness level improves.

For example, a 43-year-old woman subtracts her age from 220 to arrive at 177. Multiplying this number by 60% tells her that her safe rate is 106 beats per minute while her goal would be to bring the rate up to 80% or 141 beats per minute as her fitness level improves.

Tips for bringing aerobics safely into your daily life
  • Maintain a comfortable pace. For example, you should be able to hold a conversation while walking briskly. If you do not feel natural again within 10 minutes following exercise, you are exercising too hard. Also, if you have difficulty breathing or feel faint or weak during or after exercise, you are exercising too hard.
  • Increase your workout in stages to get the most benefits with the fewest risks. If you have not been exercising, start at a slow pace and gradually increase the amount of time and the pace of your activity as you become more fit.
  • Select activities that fit your personality and have an element of fun. For example, if you like team sports or group activities, choose basketball or an aerobics class. If you prefer individual activities, choose swimming or walking. Also, plan your activities for a time of day that suits your personality. If you have more energy in the morning, plan activities that can be done at the beginning of the day.
  • Plan a workout schedule. To gain the most health benefits it is important to exercise as regularly as possible. Alternating your aerobic activities helps to keep the excitement and anticipation in each sport alive.
  • Maximize your safety and comfort. There are legitimate reasons why so many athletics shoes exist in the market today. Diverse exercises like walking and tennis require a shoe designed quite differently than an aerobics or running shoe. Also, the proper workout attire that moves and breathes properly is essential.
  • Encourage your family or friends to support or join you in your activity. When parents are active, their children are more likely to be active and stay active for the rest of their lives.
  • Challenge yourself. Set short-term as well as long-term goals and celebrate every success, no matter how small.
  • Whether your goal is to control your weight or just to feel healthier, becoming physically active is a step in the right direction. Take advantage of the health benefits that regular exercise can offer and make physical activity a part of your lifestyle.


Forms of Aerobic Exercises
Keeping the Beat in Aerobics
Aerobics for the Heart

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Related Topics
Forms of Aerobics
The Aerobic Beat
Aerobics for the Heart
Jumping Rope
Exercise Benefits
Weighing In
Body Mass Index Chart
Walking
Steps To A Healthier Life
Walk for Health
High Impact Exercise
Getting Started
Controlling Your Weight
Weighty Terms
Body Mass Index - BMI