all forms of aerobic activity can promote cardiorespiratory fitness.

Cardiorespiratory Endurance ActivitiesCardiobolic exercise: health benefitsAerobic exercise refers to the exercise that requires the consumption of oxygen substantially greater than the rest. It is light to moderate intensity, and can be performed for a long duration (many minutes to several hours) without excessive fatigue. Examples of aerobic exercise include walking, running, swimming or biking at a constant pace. Another example would be dancing or aerobic lessons. Regular exercise makes your body make adjustments that result in better health and physical functioning. Continue regular exercise allows your body to keep these benefits. Regularly performing the correct types of exercise at the correct intensity, and for a proper duration, it is for the greatest benefit. The benefits of aerobic exercise can be widely classified as 'fitness' (physical capacity) or 'health'. Aptitude and health are linked, and most forms of aerobic exercise will help you achieve both. Fitness — including increased cardiorespiratory fitness and resistance (stamine)Regional aerobic exercise improves your cardiovascular fitness by increasing your ability to use oxygen. This makes it increase the ability of your heart to send blood (and therefore oxygen) to your muscles. This is achieved mainly through an increase in the size of the heart pumping chambers (ventriles), which means that your heart does not have to beat so fast to deliver the same amount of blood. This is evident in a slower heart rate and slower heart rate for the same exercise intensity. As you get 'fitter', particular activities (such as walking or running at a specified speed) will become easier. You can also perform the activity for longer (known as resistance) and/or higher intensity (e.g., trip at faster speed). The same applies to activities such as cycling or swimming, but it should be noted that aptitude tends to be specific. Therefore, running will provide only limited benefits to your swimming fitness and vice versa. However, a secondary benefit that you may notice is that there has also been increased resistance to everyday life activities, not only for exercise. Other fitness improvements occur in exercise muscles, and are specific to those muscles that are used in exercise mode (e.g. walking, running, cycling or swimming). These include greater ability for muscles to take and use the additional oxygen being delivered by the heart. Reduced risk of certain health problems Regular aerobic exercise has been shown to reduce the risk of heart disease, high blood pressure, type 2 diabetes, colon cancer, and breast cancer. It can reduce blood pressure and improve your cholesterol by reducing LDL cholesterol levels (called bad cholesterol) and increasing the amount of HDL cholesterol (called good cholesterol). It can also reduce anxiety, stress and depression, as well as instill a general sense of well-being. Regular aerobic exercise has even proven to have the potential to increase your useful life. Low-impact aerobic exercise, such as swimming, is valuable for improving general health and fitness in people who have arthritis or other conditions that limit their ability to exercise weight. It is important, while fitness tends to be quite specific, many health benefits can be obtained in any form of aerobic exercise. In addition, health benefits can be obtained from relatively moderate amounts of exercise, from a lifestyle that does not imply exercise involving any exercise can lead to substantial improvements in health. Weight ControlAerobic exercise burns energy (calories). Regular sessions from 30 to 60 minutes of low-intensity aerobic exercise (about 55 to 70% of maximum heart rate) can be an important part of a weight loss or weight management program that is also aware of the energy (calories) consumed as food. However, many of the health benefits associated with aerobic exercise occur regardless of weight loss. The evidence of large studies has shown that overweight active people do not have a higher risk of many diseases than inactive people who do not have overweight. From the point of view of health, of course it is better to be active and a healthy weight, but if weight reduction is a problem, it does not mean that exercise has no benefit. Better bone and muscle health Your risk of osteoporosis (overweight bone thinning at age) can be reduced by a normal aerobic exercise that bears weight, such as risky walking. By stimulating the growth of small blood vessels in muscle tissues, aerobic exercise has also been shown to decrease the pain experienced by people who have fibromyalgia or chronic low back pain, as oxygen supply to muscles is improved and waste products are eliminated more effectively. Social benefitsThe regular aerobic exercise can also have social benefits, either with a friend, play tennis with workmates or form a social cycling team. Exercise with friends can also be the most effective way to ensure that you do it regularly. Precautions of aerobic exercise As with any form of exercise, take into account excess exercise, either by exercising aerobic too hard, for too long or too often. This approach can cause injuries and leave your fitness program. Remember to gradually accumulate from your current level of activity, and not progress too quickly. If you are new to regular aerobic exercise, several weeks of low-to-moderate aerobic exercise are generally advised before introducing more vigorous aerobic exercise sessions. If you have existing health problems, you are at high risk of cardiovascular disease, or have muscle, bone, or joint injuries, consult your doctor before starting an aerobic exercise program. In addition, men over 40 years of age and women over 50 years of age who have not regularly exercised in the recent past should consult with a doctor before undertaking a vigorous physical activity programme. References 1. Blair SN Morris JN. Healthy hearts and the universal benefits of being physically active: physical activity and health. Ann Epidemiology 2009; 19: 253-6. Summary available at: http://www.annalsofepidemiology.org/article/S1047-2797(09)00035-0/abstract2. National Institutes of Health, National Institute of Heart, Pulmonary and Blood. Third Report of the National Program of Colesteral Education (NCEP) Expert Panel on Detection, Evaluation and Treatment of High Blood in Adults (Adult Treatment Screen III). Published 2001, May. Available at: http://www.nhlbi.nih.gov/guidelines/cholesterol/atp3xsum.pdf (accessed 2010, Jan 18)3. American College of Sports Medicine. ACSM s Guidelines for exercise and limitation tests, 8th edition, 20094. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for the Prevention and Promotion of the Health of Chronic Diseases, Presidential Council for Physiotherapy and Sports. Physical activity and health: a report from Surgeon General. Washington (DC): United States Department of Health and Human Services, Office of the Surgeon General, 1996. Available at: http://www.cdc.gov/nccdphp/sgr/summary.htm You also like About MyDrPopular Topicsmy The doctor cannot replace your doctor. See your doctor for diagnosis. SUBSCRIBESubscribe to our Weekly Newsletter Learn about new articles

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