What Is Aerobic Exercise?

What Is Aerobic Exercise?

The short answer is that aerobics exercise next to resistance training is one of the most used and worst defined terms in gaining physical fitness.

Sweaty bodies jumping up and down and looking great or not come to mind. For older individuals, images of Jane Fonda flashback.

Let’s break this down. In fitness, the term aer·o·bic, pronounced əˈrōbik,eˈrōbik refers to biological functions that require oxygen.

Any action that requires you to breathe is an aerobic exercise. Sleeping, sitting, standing, walking, running, eating, and making love are aerobic exercises.

Before you decide to lie in bed all day and make love while you order pizza to be delivered to your room, you need to know two things.

First, your body also performs anaerobic activities that do not require oxygen. Most of your muscle-building, strength-building, and highest-calorie-burning exercises are anaerobic.

Second, only aerobic exercise that increases your body’s demand for additional oxygen at the cellular level impact long-term sustainable fat loss.

Regardless of how much exercise you do, diet will have an incredible impact on your final result.

Aerobic Exercise Defenition

Cardiovascular conditioning is achieved through aerobic or “with oxygen” workouts. The American Heart Association suggests that you exercise for at least 30 minutes five to seven days a week. Warm-up, cool-down, and stretching activities should all be included in your aerobic workout.

What is the definition of aerobic exercise?

Aerobic exercise provides cardiovascular conditioning. The term “aerobic” literally means “with oxygen,” meaning that breathing controls the amount of oxygen delivered to the muscles, assisting in fuel combustion and movement.

Aerobic Exercise Advantages

Aerobic exercise has numerous advantages, including the following:

  • Enhances cardiovascular fitness
  • Reduces the likelihood of heart disease
  • Blood pressure is reduced
  • HDL, or “good” cholesterol, is increased
  • Aids in better blood sugar regulation
  • Improved Weight Management
  • The function of the lungs has improved.
  • Lower resting heart rate.
  • Cautionary Notes

It is always a good idea and sometimes crucial for you to check in with your physician or health care provider before you begin any exercise program is.

Some limiting factors are Diabetes, hypertension, heart disease, arthritis, lung diseases, and other medical disorders. If these are your challenges, you need to find the correct approach in navigating through them.

Note: If you have unusual shortness of breath, chest tightness, chest, shoulder, or jaw discomfort, lightheadedness, dizziness, confusion, or joint pain while exercising, you should stop immediately and contact your physician.

What are some aerobic workout examples?

Aerobic exercise with a lower impact includes:

  • Swimming.
  • Cycling.
  • Using an elliptical machine
  • Walking.
  • Rowing.

Aerobic exercise with a higher impact includes:

  • Running.
  • Jumping rope is a fun activity.
  • High-intensity workouts or step aerobics are recommended.

Frequency and Duration

The American Heart Association recommended that everyone get at least 30 minutes of cardiovascular exercise five to seven days a week.

Thirty minutes duration can be divided into 10-minute increments. For example, you can go for three 10-minute walks to meet the suggested minimum guidelines for lowering your risk of heart disease, combating Diabetes, hypertension, and high cholesterol. You’d also burn the same amount of calories as if you walked for 30 minutes at once.

To increase cardio-respiratory fitness and weight management, the 

American College of Sports Medicine recommends a minimum of three 30-minute bouts of moderate to intense exercise.

It is OK to engage in aerobic activity daily. Unless you’re training at a high level, such as for a marathon, or if you have recurring joint pain, there’s no need to rest in between sessions. Suppose joint pain is a limiting factor, alternate less painful activities with ones that may cause joint pain, or stop doing the unpleasant exercise completely.

Intensity explanation

The intensity is governed by the amount of effort you put in. What your goals are, what constraints you have, and your current fitness level decides the intensity of the activity.

Exercise and heart rate

Your heart rate rises in direct proportion to the intensity of your workout.

Based on fitness level, heredity, environment, and exercise tolerance, heart rate levels might differ dramatically from one person to the next. If you want to work out based on your heart rate, talk to your doctor to determine the correct range. Some medications control heart rate, most commonly blood pressure medications, making it hard to measure exercise intensity in this way. Check with your doctor to see whether you’re taking any of these medications.

Other methods of intensity monitoring

What is the appropriate level of intensity for you?

One way for you to calculate the proper intensity is using an RPE (Rate of Perceived Exertion) chart. The scale is based on a one-to-ten rating system.

Walking to the refrigerator for a glass of milk is an example of very light activity. Level 10 indicates the maximum intensity possible for you.

The intensity level of 10 indicates that you are unable to take another step without danger of collapsing. Working out at this intensity level is not safe and it is not necessary.

Without the supervision of a healthcare expert, working at a pace of 10 is not recommended.

The most recommended level of exercise is moderate intensity which is around 5, which is often an effective range.

Warm-ups and cool-downs

A warm-up and cool-down should be included in every aerobic exercise session. Warming up should not consist of static stretching but rather a steady increase in the tempo and intensity of the exercise. This helps the body to improve blood flow to the muscles, reducing the risk of injury to the muscles or joints.

Recommended warm-up duration is 5 to 10 minutes. The cool-down session should take about the same length of time as the warm-up but at a slower pace. After an aerobic workout, stretching exercises are recommended.

Aerobic exercise progression

Individual exercise tolerance should be used to guide progression to higher intensities of exercise. There are three ways to increase your aerobic fitness:

  • Move faster
  • Increase the resistance (intensity)
  • Move longer

Aerobic fitness can be improved by any of these approaches or a combination of them. Gradually increasing intensity is recommended. It would help if you only put yourself to the test for a few minutes at a time.