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Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process.Aerobic literally means “relating to, involving, or requiring free oxygen”,and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.
When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking, according to the first extensive research on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper.
Among the recognized benefits of doing regular aerobic exercise are:
Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
Improving circulation efficiency and reducing blood pressure
Increasing the total number of red blood cells in the body, facilitating transport of oxygen
Improved mental health, including reducing stress and lowering the incidence of depression, as well as increased cognitive capacity.
Reducing the risk for diabetes. One meta-analysis has shown, from multiple conducted studies, that aerobic exercise does help lower Hb A1Clevels for type 2 diabetics.
As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or using a skipping rope) can stimulate bone growth, as well as reduce the risk of osteoporosis for both men and women.
In addition to the health benefits of aerobic exercise, there are numerous performance benefits:
Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
Enhancing the speed at which muscles recover from high intensity exercise
Neurobiological effects: improvements in brain structural connections and increased gray matter density, new neuron growth, improved cognitive function (cognitive control and various forms of memory), and improvement or maintenance of mental health
Some drawbacks of aerobic exercise include:
Overuse injuries because of repetitive, high-impact exercise such as distance running.
Is not an effective approach to building muscle.
Only effective for fat loss when used consistently.
Both the health benefits and the performance benefits, or “training effect”, require a minimum duration and frequency of exercise. Most authorities suggest at least twenty minutes performed at least three times per week.
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Demo Aerobic Exercise Workout With Jessica Mellet Full HD
Download Aerobic Workout With Jessica Mellet Full HD
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