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Regardless of age, weight or health, aerobic exercise is good for everyone. Aerobic exercise helps people practice healthier and live longer. The following article will provide more information why you should do aerobic exercise every day.
1. How does the body respond to aerobic exercise?
Aerobic exercise is also considered as aerobics and aesthetic gymnastics. During aerobic exercise, the practitioner will continuously move the large muscles in the arms, legs, and hips. From there, the practitioner can easily see the body's reactions. They are:
Breathe faster and deeper. This helps to maximize the amount of oxygen in the blood. The heart will beat faster, increasing blood flow to the muscles and back to the lungs; Small blood vessels (capillaries) expand to deliver more oxygen to the muscles and carry away waste products such as carbon dioxide and lactic acid; The body releases endorphins - natural pain relievers, which enhance feelings of well-being. SEE ALSO: Exercise, depression and the brain
2. What is the effect of aerobic exercise?
Regardless of age, weight or health status, aerobic activity is good for everyone. Aerobic exercise has many health benefits for people of all ages. When the body adapts to regular aerobic exercise, the practitioner will become healthier and slimmer.
Specifically, 10 effects of aerobic exercise are:
Keeping fit: Combined with a healthy diet, aerobic exercise helps practitioners lose weight and keep fit; Increase physical strength: When first starting to do aerobics, people often feel tired. However, in the long run, aerobic exercise helps strengthen the body's endurance, better reduce fatigue. At the same time, heart and lung fitness, and bone and muscle strength also improve over time; Prevent viral diseases: Aerobic exercise activates the body's immune system to work better. This reduces the risk of practitioners contracting mild viral illnesses such as flu and colds;
Ttập aerobic đem lại nhiều lợi ích sức khỏe cho người tập
Reduce the risk of some diseases: Aerobic exercise helps reduce the risk of a number of diseases such as heart disease, obesity, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and some types of cancer . Aerobic exercises such as walking can reduce the risk of osteoporosis; Manage chronic conditions: Aerobic exercise can help lower blood pressure and control blood sugar. These exercises can also reduce pain and improve function in patients with arthritis. At the same time, aerobic exercise also helps improve quality of life and fitness in cancer patients. People with coronary heart disease can also control their disease with regular aerobic exercise; Strengthens the heart: A healthier heart pumps blood more efficiently, improving blood flow to the organs of the body; Reduce the risk of clogged arteries: Aerobic exercise increases high-density lipoprotein (HDL) - a type of good cholesterol. At the same time, aerobic exercise also reduces low-density lipoprotein (LDL) - a type of bad cholesterol. As a result, exercise helps reduce plaque buildup in the arteries; Improves mood: Aerobic exercise can reduce stress caused by anxiety, ease symptoms of depression, and promote relaxation. At the same time, it also has the effect of improving sleep; Improve health for the elderly: Aerobic exercise keeps muscles strong and maintains mobility. At the same time, it also reduces the risk of injury and falls in the elderly. Since then, aerobic exercise helps improve quality of life. In addition, aerobic exercise also helps to sharpen the mind, protect the memory, reasoning skills, judgment and thinking of the elderly. At the same time, it also prevents dementia and improves cognition in people with dementia;
Helps live longer: Studies have shown that people who diligently participate in aerobic exercise live longer than those who do not exercise regularly. At the same time, people who work hard on aerobics are also less likely to die from many causes such as cardiovascular disease, cancer,... MORE: Exercise: 7 benefits of regular physical activity
Aerobic giúp cải thiện tâm trạng cho người tập
3. How about aerobic exercise?
When choosing aerobic exercise, each person should start very slowly. If you have been inactive for a long time or have a chronic medical condition, you should consult your doctor before starting aerobic exercise. Also, pay attention to the following:
Start slowly. Practitioners can walk 5 minutes in the morning and 5 minutes in the evening; The next day, you can add a few minutes to each walking session and increase the speed a little more. A short time later, the practitioner can walk briskly for at least 30 minutes a day and reap all the benefits of hard aerobic exercise. Practitioners can also gain even more benefits if they practice more; Other options include dancing, swimming, climbing stairs, jogging, biking, rowing,...; If you have a condition that limits your ability to participate in aerobic exercise, ask your doctor about alternatives. For example, people with arthritis can exercise in water so as not to put stress on joints,... Aerobic exercise will bring the best effect if the practitioner works hard with moderate exercises. At the same time, combining exercise with a healthy diet will give better results.
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Reference source: mayoclinic.org
