Staying Healthy is easier than you Think...












AEROBIC EXERCISE

Aerobic exercise is performed at a moderate level of intensity over a long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and weight training are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.

During aerobic exercise, glycogen is broken down to produce glucose, which is then broken down using oxygen to generate energy. In the absence of these carbohydrates, fat metabolism is initiated instead. The latter is a slow process, and is accompanied by a decline in performance level. This gradual switch to fat as fuel is a major cause of what marathon runners call hitting the wall.

Among the recognized benefits of doing regular aerobic exercise are:

1.Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
2.Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
3.Toning muscles throughout the body
4.Improving circulation efficiency and reducing blood pressure
5.Increasing the total number of red blood cells in the body, facilitating transport of oxygen
6.Improved mental health, including reducing stress and lowering the incidence of depression

As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities can stimulate bone growth, as well as reducing the risk of osteoporosis for both men and women.

In addition to the health benefits of aerobic exercise, there are numerous performance benefits:

1.Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
2.Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
3.Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
4.Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
5.Enhancing the speed at which muscles recover from high intensity exercise

Both the health benefits and the performance benefits require a minimum duration and frequency of exercise. Most authorities suggest at least twenty minutes performed at least three times per week.