Aerobic training is any activity that gets your blood pumping and large muscle groups working. Experts recommend getting at least 150 minutes of average aerobic exercise, or 75 minutes of dynamic activity each week. Brisk walking or swimming are instances of moderate activity. Running or cycling are examples of robust activity.
But why is an aerobic exercise recommended?
Here are the Top 10 Benefits for Aerobic Exercise
1 Improves Cardiovascular Health
Aerobic exercise is recommended by the American Heart Association and by most doctors to people with, or at risk for, heart disease. That’s because exercise strengthens your heart and helps it more efficiently pump blood throughout the body.
2 Lowers Blood Pressure
Cardiovascular exercise may help you manage symptoms of high blood pressure. That’s because exercise can help lower blood pressure. Here are other ways to lower blood pressure without medication.
3. Helps Regulate Blood Sugar
Regular physical activity helps improve insulin levels and lower blood sugar, all while keeping body weight in check. In a study on people with type 2 diabetes, researchers found that any form of movement, either aerobic or anaerobic, may have these effects.
4. Reduces Asthma Symptoms
Aerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks. You should still talk to your doctor before beginning a new exercise routine if you have asthma, however. They may recommend specific activities or precautions to help keep you safe while working out.
6. Reduces Chronic Pain
If you have chronic back pain, cardiovascular exercise — specifically low-impact activities, like swimming or aqua aerobics — may help you trusted Source get back muscle function and endurance. Exercise can also help you lose weight, which may further reduce chronic back pain.
7. Aids Sleep
If you’re having trouble napping at night, try cardiovascular exercise during your waking hours. Exercising too close to bedtime may make it more difficult to sleep, however. Try to finish your workout at least two hours before bedtime.
8. Regulates Weight
You may have heard that diet and exercise are the building blocks to weight loss. But aerobic exercise alone may hold the power to help you lose weight and keep it off. Depending on your weight and speed, you may require to walk or jog up to 4 miles to burn 400 to 600 calories. Cutting calories in addition to aerobic exercise can decrease the amount of exercise required to lose the same volume of weight.
9. Strengthens the Immune System
Researchers at Pennsylvania State University tested active and sedentary women and the impact of training on their immune systems. All women had their blood taken before, after, and at different intervals in the days and weeks after these exercise sessions. The outcomes showed that regular and moderate aerobic workout increases certain immunoglobulins in the blood.
10. Improves Brain Power
Did you know that the brain starts losing tissue after you reach age 30? Scientists have uncovered that aerobic exercise may slow this loss and improve cognitive performance. The adults who were most fit showed fewer reductions in the frontal, parietal, and temporal areas of the brain. Overall, their brain tissue was more robust.
What does this mean for you? Aerobic exercise does the body and brain good.