Importance of Aerobic Exercise

Importance of Aerobic Exercise

1. Reduces risk of premature death: 

If we talk about running, it reduces the risk of sudden death by 1/2. So running is one of the best exercises and if you want to live longer continue with your running even after 1 hour.

2. Boosts immune system:

When we do aerobic exercise, our immune system starts to work correctly.

3. Gives relief from pain:

People who do aerobic exercises daily get relief from pain and reduce the risk of arthritis, backache, and headache. In addition, they feel relaxed and tension-free.

4. Controls weight:

When we do aerobic exercise daily for 30 minutes, it controls our weight. As a result, our body becomes more flexible, reducing the risk of diabetes.

5. Prevents cardiovascular disease:

If we talk about cardiovascular disease, aerobic exercise daily for 30 minutes prevents heart attacks, strokes, high blood pressure, congestive heart failure, etc.; these are common diseases nowadays due to lack of physical activity.

6. Increases life expectancy:

Regular exercise reduces the risk of early death. Running increases our life expectancy by 3 to 4 years if we talk about running.

7. Reduces stress:

Aerobic exercises help us reduce stress and control anger, depression, anxiety, etc. This is also one type of exercise that makes us mentally strong.

8. Helps us in weight loss:

If you are overweight or obese, then aerobic exercises are helpful for you because it reduces the risk of obesity and makes your body fit.

9. Increases bone density:

Aerobic exercises make our bones denser, which helps people who are suffering from osteoporosis; it is one of the common diseases of the bones that generally occurs in females.

10. Energy booster:

Aerobic exercise helps you feel more energetic and boost your mood, which is beneficial for those who complain about lack of energy these days.

11. Good for joints: 

It has been researched that aerobic exercise plays an essential role in preventing joint injuries. It strengthens the joints and ligaments of our body, which is good news for those who have joint pain.

12. Increases metabolism:

Aerobic exercise helps us increase metabolism, which helps us reduce weight and make our bodies fit.

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13. Prevents cancer:

Aerobic exercises help prevent cancer by reducing the risk of breast cancer, ovarian cancer, endometrial cancer, etc.

14. Increases HDL cholesterol:

People who do aerobic exercises regularly have high-density lipoprotein, which helps fight against heart diseases.

15. Better sleep:

If you are looking for a healthy lifestyle, you should continue with your aerobic exercise daily because it reduces the risk of insomnia and other sleep-related problems.

16. Reduce stress:

Aerobic exercises help reduce stress, which is beneficial for anxiety and Depression. It also gives relief from headaches and backache.

17. Heals sports injuries: 

If we talk about professional athletes, they take aerobic exercise daily to recover from sports injuries.

18. Increases bone density:

Aerobic exercises make our bones denser, which helps people who are suffering from osteoporosis; it is one of the common diseases of the bones that generally occurs in females.

19. Prevents diabetes: 

People who do aerobic exercise regularly have low insulin levels, which prevent them from diabetes.

20. Improve brain function:

Aerobic exercise makes our brains healthy and improves the function of our brain, and it is also beneficial for those who are suffering from Alzheimer’s disease or dementia.

21. Relaxes muscles:

After a long tiring day, some people feel their muscles are tired, so they can do some aerobic exercises, which will relax their muscles and make them feel relaxed.

22. Make our body flexible:

If you want to make your body more flexible, it is necessary to do aerobic exercise daily because it reduces the risk of injury and makes us more agile.

23. Better sleep:

If you are looking for a healthy lifestyle, you should continue with your aerobic exercise daily because it reduces the risk of insomnia and other sleep-related problems.

24. Increases life expectancy:

Regular exercise reduces the risk of early death. Running increases our life expectancy by 3 to 4 years if we talk about running.

25. Reduces stress:

Aerobic exercises help reduce stress and control anxiety, beneficial for depression, anxiety, and other mental disorders.

Disadvantages of aerobic exercise:

1. Requires oxygen:

the more fit you are less efficient your body is at extracting oxygen from the air, so it costs more energy to do the same amount of exercise. As a rule of thumb, all other things being equal, an unfit person requires twice as much oxygen to do an hour’s exercise compared with that needed for a fit person.

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2. Uses up energy:

the more fit you are, the less efficient your body is at storing energy, so it takes more effort to do the same amount of exercise, and it costs more in terms of total calorie consumption for a given time and effort level.

That’s one reason that long-distance running requires greater endurance than sprinting.

3. May does not help weight loss:

the fact that aerobic exercise burns up energy does not directly translate into body fat loss (burning up stored carbohydrates). Calories are lost in several ways, only through carbohydrates’ direct oxidation (burning).

4. Muscle loss:

well-trained muscle is more efficient and thus requires less energy to contract. Strength training, which does not rely on oxygen for the most part (an exception might be muscle endurance), keeps muscles strong and healthy, though it may slow down metabolism slightly (forces use ‘fuel’ also!).

5. Joint stress:

bones, joints, and connective tissues adapt to the loads placed upon them. So naturally, those who exercise systematically put more load on their bodies than those who do not.

The stresses associated with aerobic exercise can be minimized by performing as slowly as possible (i.e., don’t bounce!) and not carrying weights or otherwise stressing bone or joint tissue beyond their limits.

6. Risks :

although exercise is good for you, it’s not without its risks. In particular, the possibility of a heart attack during aerobic activity is a matter of concern for some people. However, this risk can be significantly reduced by pacing oneself and knowing one’s limits (experienced runners rarely collapse or die in the middle of a race).

7. No impact:

running or jogging can give some people shin splints because running has an ‘impact’ component in its stride cycle. However, jogging without any forward momentum (bouncing) does not involve much of an ‘impact.’

8. Low levels of exertion :

there is a reason that most people jog/run at modest speeds. It isn’t very easy to sprint aerobically! This is because the aerobic system provides the least amount of energy for any given level of intensity.

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To do an hour of high-intensity work (sprinting), a person has first to build up enough ‘fuel’ to sustain it, and this takes time and energy in itself (and the body only has a limited supply of this fuel in any case).

9. Unnatural movement:

many activities associated with aerobic exercise, particularly running, can put unnatural stress on the body leading to problems such as tendonitis. This is the primary reason for giving up running.

10. Too slow :

Low intensity is an art and science for those who compete in aerobic sports.

Types of aerobic exercise:

Aerobic dance:

This is a good workout but inefficient in burning calories because it involves slower movements. However, it could benefit your heart, lungs, and legs.

This is the most basic form of exercise. It’s an excellent way to get regular exercise without putting stress on your body, joints, or muscles.

This is a great workout, but it’s inefficient in burning calories because of the amount of time on the bicycle. Swimming gives excellent training to your body and is one of the best exercises for weight loss.

Rowing:

Rowing uses almost all muscles groups, giving a complete workout. You can burn up to 800 calories an hour rowing. But it’s not easy and requires rigorous training.

Jumping Rope:

This is another good workout and burns about 8 cal/minute (1000 cal in an hour). It gives an excellent cardiovascular workout without stressing your joints or muscles too much—running/jogging.

This is the best method to burn calories quickly. It gives you an intense workout without putting stress on joints or muscles. For example, running at six mph (10 min/mile) can help you burn about 1600-1800 cal in an hour. But running is not recommended for everyone.

Aerobic exercise is the best way to burn calories quickly. It also strengthens your heart and lungs. But it doesn’t strengthen muscles as weight training does.

If you want to lose body fat, aerobic exercise with a low-calorie intake will be effective. But if you wish to toned muscles, weight training or doing strenuous exercise is the way to go.

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