Does aerobic exercise gain weight?

Aerobic classes can seem like a heavy workout and make us feel like we need to burn more calories and help us slim down. But science says this is not true. Aerobic exercise can actually make us fatter! So does aerobic exercise gain weight? Check out the article below.

Aerobic exercise is one of the most popular exercises because of the health benefits it offers. Here are 13 benefits of aerobic exercise:
1.1. Improves Heart Health Aerobic exercise, commonly known as aerobics, is recommended by the American Heart Association and most doctors for people with or at risk for heart disease. That's because aerobic exercise can help strengthen the heart and help it pump blood around the body more efficiently. Aerobic exercise can also help lower blood pressure and keep arteries open by increasing “good” high-density lipoprotein (HDL-cholesterol) cholesterol and lowering “bad” low-density lipoprotein (LDL-cholesterol) cholesterol levels. " in blood. If you're looking to lower your blood pressure and cholesterol, get 40 minutes of moderate-to-vigorous aerobic exercise three to four times per week.
1.2. Lowers blood pressure Cardiovascular exercise can help control symptoms of high blood pressure. That's because exercise can help lower blood pressure.
1.3. Helps regulate blood sugar levels Regular physical activity helps regulate insulin levels and lower blood sugar levels, while keeping body weight stable. In a study of people with type 2 diabetes, researchers found that any form of exercise, whether aerobic or anaerobic, can have these positive effects.
1.4. Reducing asthma symptoms Aerobic exercise can help people with asthma reduce the frequency and severity of asthma attacks. However, you should still talk to your doctor before starting a new exercise routine if you have asthma. They can recommend specific activities or precautions to help you stay safe while exercising.

1.5. Chronic pain relief If you have chronic back pain, cardiovascular exercise - especially low-impact activities, like swimming or water aerobics - can help you regain function and endurance of muscles. Exercise can also help you lose weight, which can further reduce chronic back pain.
1.6. Helps improve sleep If you have trouble falling asleep at night, try aerobic exercise during your waking hours. A study of people with chronic sleep problems found that a regular exercise program combined with sleep hygiene education is an effective treatment for insomnia. The participants engaged in aerobic activity for 16 weeks and then completed questionnaires about their sleep and general mood. The activity group reported better sleep quality and duration, as well as an improvement in their daytime alertness and vitality. However, exercising too close to bedtime can make it harder to fall asleep. So try to finish your exercise at least two hours before going to bed.
1.7. Maintain a healthy weight Many people may have heard that diet and exercise are the foundation for weight loss. But only aerobic exercise can keep the strength going to help you lose weight and maintain it. In one study, researchers asked overweight participants to stick to their diets, but to participate in exercise sessions that could burn 400 to 600 calories, 5 times a week, in 10 months. Results showed significant weight loss, between 4.3 and 5.7 percent of their initial weight, for both men and women. Most exercise participants walk or jog on a treadmill for the majority of their exercise sessions. Depending on your body weight and pace, you may need to walk or jog up to 6 kilometers to burn 400 to 600 calories. Cutting calories along with aerobic exercise can Reducing the amount of exercise needed helps to lose the same amount of weight.
1.8. Boosts Immune System Researchers at Pennsylvania State University examined active and sedentary women and the effects of exercise on their immune systems.
One group did a 30-minute treadmill workout Another group did a 30-second burst of high-intensity activity The final group did no exercise

All women had blood drawn before, after, and at different intervals in the days and weeks following these exercise sessions. The results show that regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins. That helps strengthen the immune system. The sedentary group of women did not improve their immune system function and their cortisol levels were much higher than the active group.
1.9. Improves brain strength The human brain begins to lose tissue after the age of 30. Scientists have found that aerobic exercise can slow this loss and improve cognitive performance. awake. To test this hypothesis, 55 older adults participating in the study submitted magnetic resonance imaging (MRI) for evaluation. The participants will then be tested to assess their health, including aerobics. The fittest adults showed less loss in the frontal, parietal, and temporal brain regions. In general, their brain tissue was stronger.
1.10. Improves Mood Moving your body has been shown to improve your mood as well. In a study of people with depression, participants jogged for a period of 30 minutes for a session. After 10 days, they were asked to report any changes in their mood. All participants reported a significant reduction in depressive symptoms. These results suggest that exercise, even for a short period of time, can have a major impact on mood. You don't have to wait nearly two weeks to see an improvement. Research results reveal that even a single exercise session is enough to give you a boost.
1.11. Reducing the risk of falls One in three people over the age of 65, on average, falls each year. Falls can lead to fractures and potentially lifelong injury or disability. Exercise can help reduce the risk of falls. And if you're worried that you're too old to start exercising, ignore those thoughts. You have much to gain. Results from a study of women aged 72 to 87 suggest that dancing, aerobics, or other forms of exercise can reduce the risk of falls by promoting balance and improving agility. elderly. At the end of the study, the women in the control group performed significantly better with tasks such as standing on one leg and closing their eyes. They have better grip and reach, all important physical strengths can protect the body from falling.

1.12. Safe for most people, including children Cardiovascular exercise is recommended for most groups of people, even the elderly or those with chronic health conditions. It is important to choose aerobic exercises that are appropriate for each age group. Even children should do regular aerobics. In fact, the recommendation for children is slightly higher than for adults. Try to get your child moving for at least 60 minutes or more each day. Moderate activity is fine, but children should participate in more vigorous activity at least three days per week.
1.13. Affordable and accessible You don't need any expensive equipment or pay fees to work out in the gym to stay fit. Daily exercise can be as easy as walking around the neighborhood or jogging with a friend on familiar streets.

Cardiovascular exercises, such as aerobics, work the large muscles of the body, such as the legs. In contrast, the heart works harder to pump more oxygen to the muscles. And this means that the lungs have to take in more air to deliver this oxygen. In fact, there are many factors that can affect our ability to lose weight, such as:
Daily diet Intensity of daily activities Genetic factors Age problems In addition, Stress can also affect your weight loss, and over-exercising can lead to hormonal fluctuations due to stress that can make weight loss more difficult.
While proper physical activity is important for your overall health, overtraining and not getting enough rest between workouts can keep you from losing weight. This is why balancing exercise with recovery time is so important. Overtraining - especially physically demanding cardiovascular activity, such as running a marathon or training a triathlon - can increase levels of cortisol, a hormone released in response to stress. . Although this hormone plays an important role in health, chronically elevated cortisol levels are associated with:
Weight gain Sleep disorders Increased inflammation Excess belly fat (even in lean people)

Elevated levels of cortisol lead to feelings of hunger and cravings for junk food, which is why chronically high blood cortisol levels can lead to weight gain or thwart your weight loss efforts.
In order for aerobic exercises not to make the body gain weight, the practitioner also needs to ensure some of the following factors:
Food choices Diet is one of the most important factors to maintain weight reasonable weight. Making small adjustments to your diet is one of the best ways to improve your health and promote weight loss. Eating plenty of protein-rich foods, adding fiber-rich vegetables and incorporating healthy fats into your meals are some of the sustainable ways to lose weight
Fitness
If you find that most of your workouts associated with cardiovascular activity and less resistance, try replacing some heart exercises with muscle-building activities, such as bodyweight exercises - push-ups or sit-ups - or strength training. High-intensity interval training (HIIT). Endurance training helps build muscle and can increase the number of calories you burn at rest.
Perimenopause
The menopausal transition (perimenopause) usually begins in a woman's mid-40s. However, it can happen sooner. Studies show that hormonal fluctuations during this time can lead to weight gain, especially in the abdominal area.
Reduce cravings
If cravings keep you from maintaining a healthy body weight, here are some simple, effective ways to tame them:
Make sure you're eating enough calories . Eating too little during the day can lead to cravings like candy and cookies at night. Keep enough water. This is especially important for active people like triathletes. Drinking enough water during the day can help reduce cravings.

Protein supplement. Add a source of high-quality protein - such as eggs, natural peanut butter, chicken or tofu - to meals and snacks to curb cravings. Get enough sleep . Sleep deprivation can increase cortisol levels and has been linked to increased appetite and weight gain in studies. To prevent weight gain and maintain a healthy body weight, try some of the suggestions listed above. If you are still having problems after trying these tips, consult the experts for advice.
Experts recommend that most people do about 30 minutes of moderate cardiovascular exercise at least 5 days a week, like aerobics. This is equivalent to 2 and a half hours per week. In addition, you can also combine different intensities and exercise activities to increase the fun and reduce the feeling of boredom. Aerobic exercise in general can help you lose weight, but it is only really effective when combined with a proper diet, rest as well as a scientific and healthy lifestyle.
Please follow the website ( www.vinmec.com ) for more information on health care instructions, which we will update regularly.

Reference source: healthline.com