The aerobics are activities that set in motion all muscle groups at certain times of low or medium intensity for the heart and lungs work harder and get stronger. Its meaning refers to the proper use of oxygen in the processes that generate energy at the muscular level.
These exercises are practiced in moderate intensity prolongations for extended periods of time, this allows a higher heart rate to be maintained. A daily routine and a good balanced diet, you can achieve to maintain the appropriate weight and at the same time have an excellent physical and mental health.
What are the benefits of doing aerobics?
Aerobics are based on the development of different activities that can be performed over long periods of time, with the intention of achieving greater resistance. To obtain the energy that is needed for the execution of these exercises, fat and carbohydrates must be burned and for that oxygen is essential, since it increases cardiovascular and pulmonary capacity.
They are generators of great benefits for our well-being, regardless of age, weight or resistance. They have the ability to increase strength and make you feel more vitality and energy, therefore it is important to do at least 30 minutes a day or at least 4 times a week.
Among the most outstanding benefits are:
Aerobics decrease subcutaneous fat
This fat is located between the muscles, since it is used for combustion or as a source of energy. If you want to tone and define them, it is mandatory to practice them with a proper diet, so the muscles will look thin and healthy, and not thick without aesthetic appearance.
Aerobics reduce blood pressure in the medium term
It helps to control the pressure if there is the suffering of arterial hypertension, managing to reduce the need for the use of medications.
Aerobics firms the skin
It significantly helps to restore skin tissues, as it regenerates lost freshness and allows you to look and feel much younger.
Aerobics increase brainpower
The constant execution of these exercises can increase the reserve of hippocampal neurons and favor the anticipated conditions for learning, memory and mental alertness by promoting neurogenesis.
Aerobics promote calcium absorption
They can increase the reabsorption of calcium in the bones, helping them to be much stronger to avoid possible risks of fractures.
Aerobics improve circulatory, lung and oxygen capacity
Not only does it improve the muscles, it also favors the internal organs and the skin, this is reflected in the increase of the ability to make various efforts and stabilize the kidney, endocrine, digestive, immune, sleep, mood and mental functions superiors.
Aerobics control circulating adrenaline levels
It means that it decreases the stress hormone and increases endorphin levels, like other substances found in the brain. This helps to lower emotional tension by improving the mood, which is reflected in the feeling of emotional, physical and social well-being.
Aerobics help you stay in good shape
Exercises in conjunction with a balanced and healthy diet, contribute to the burning of calories necessary to lose excess kilos.
Aerobics increase endurance
When we exercise, we can feel more motivated and less tired.
Aerobics strengthen the heart
A healthy and strong heart improves the pumping and flow of blood to all parts of the body, which is of great benefit to health.
Aerobics keep arteries clean
Performing these exercises avoids the concentration of plaques in the arteries, since it increases good cholesterol and lowers bad cholesterol.
Aerobics strengthen the immune system
The constancy of exercising improves the strengthening of the immune system, which allows us to stay protected.
Aerobics increase protection against serious chronic diseases
The execution of these exercises has been shown to reduce the risk of contracting heart disease, obesity, type II diabetes, high blood pressure, osteoporosis, cardiovascular accidents and some types of cancer.
Types of aerobic exercises
These favorable exercises for good health are characterized by being of high or low impact, below, we explain each of them:
Low-impact aerobic exercises
All people who enjoy a healthy body state, can perform these types of exercises. These refer to those movements or activities where it is not necessary to involve a large amount of physical effort. Mainly both feet are used, contact with the ground or maintain a support for the body.
Activities can be easily adapted to all levels, they decrease the amount of force in the body, thereby helping to protect bones, connective tissues, and joints.
Low-impact exercises include: walking, swimming, biking, skiing, yoga, rowing, climbing, or Pilates, among others.
High-impact aerobic exercises
These exercises require much more aggressive movements, you may practice with both feet in the air during the various movements, indicating that the entire body weight is impacting and falling on the bones and joints when landing. They are intense and can help you burn more calories than low impact ones.
They must be executed with intermediate days and in case of being elderly, not having sufficient physical condition, having an injury, illness or health problem or overweight, they must be done with lower averages.
Some of the high impact exercises are: running, playing tennis, practicing basketball, soccer, rugby or dancing.
Does the stationary bike benefit aerobics?
Exercising on the stationary bike can help prevent heart attacks, since it helps the body dissolving blood clots that can form in the veins naturally, caused by the accumulation of platelets.
They can also totally lower bad cholesterol levels and raise good cholesterol, increase strength and endurance, and significantly eliminate excess weight.
Recommendations for practicing aerobic exercises
To put any exercise of this type into practice, it is necessary that you take into account the following tips:
- Before making the decision to start exercising, it is important that you get a medical check-up to evaluate and be sure that you have good cardiovascular conditions, as well as other physical aspects, remember that all organisms are not the same, nor do they have the same resistance.
- If you have low conditions with overweight or if you have any respiratory, cardiac, or bone pathology, they should start with few and smooth movements, and then gradually increase and intensify the duration of the exercises.
- It is important to start with a previous warm-up of at least 10 minutes, in this way possible injuries to the muscles will be avoided, especially if you are going to perform exercises of moderate or high intensity and impact.
- The clothing and footwear to be used must be comfortable and appropriate according to the type of exercise, this will allow perspiration to be easier and more fluid.
- To achieve excellent results, you should practice at least 30 minutes daily or at least 4 times a week.
- When any type of practice is finished, it is mandatory to perform a muscle stretching session to prevent the appearance of discomfort or even injury.
Disadvantages of aerobics
These exercises are totally important for maintaining a good physical and mental condition, despite this, there are some disadvantages that we will mention below:
If you have previous cardiovascular problems such as high blood pressure or heart attacks, they are a great disadvantage to perform these types of exercises, which means that when doing any of these physical activities, these conditions could worsen and have fatal consequences.
It is a possible disadvantage for the execution of these activities. If you are over 40 years old, accompanied by a sedentary lifestyle or if you have had little experience in physical exertion, various problems such as accidents could arise while doing the exercises that cause injuries.
For this, the prior opinion of a professional is recommended to indicate which activities can be carried out in that condition and thus avoid possible conditions.
Physical disability condition
These conditions are generally a great disadvantage, since they prevent the execution of most of the physical activity programs that you want to carry out.
Conclusion of the use of aerobics
These exercises are essential for the care of cardiovascular health and to raise the level of lung capacity, they also help to improve mood, increase self-esteem, reduce body fat to combat obesity problems and fix the condition of blood pressure .
Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.