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    Ask An Expert: The Benefits of Aerobic Exercise

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    Princess Villasis Bacia
    Aerobic exercise provides important health benefits that strength training alone does not. It lowers the risk of diseases like heart disease, cancer, and diabetes by improving cardiovascular fitness. Regular aerobic exercise of at least 30 minutes three to seven times per week at an intensity that can be sustained improves lung function, heart health, and the ability to use fat as fuel. Beginning exercisers should start with 15-20 minutes of low intensity activity like walking three times per week and gradually increase duration and intensity over time.

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    Ask An Expert: The Benefits of Aerobic Exercise

    Uploaded by

    Princess Villasis Bacia
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    Aerobic exercise provides important health benefits that strength training alone does not. It lowers the risk of diseases like heart disease, cancer, and diabetes by improving cardiovascular fitness. Regular aerobic exercise of at least 30 minutes three to seven times per week at an intensity that can be sustained improves lung function, heart health, and the ability to use fat as fuel. Beginning exercisers should start with 15-20 minutes of low intensity activity like walking three times per week and gradually increase duration and intensity over time.

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    Benefits of Aerobics

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    Aerobic exercise provides important health benefits that strength training alone does not. It lowers the risk of diseases like heart disease, cancer, and diabetes by improving cardiovascular fitness. Regular aerobic exercise of at least 30 minutes three to seven times per week at an intensity that can be sustained improves lung function, heart health, and the ability to use fat as fuel. Beginning exercisers should start with 15-20 minutes of low intensity activity like walking three times per week and gradually increase duration and intensity over time.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    105 views3 pages

    Ask An Expert: The Benefits of Aerobic Exercise

    Uploaded by

    Princess Villasis Bacia
    Aerobic exercise provides important health benefits that strength training alone does not. It lowers the risk of diseases like heart disease, cancer, and diabetes by improving cardiovascular fitness. Regular aerobic exercise of at least 30 minutes three to seven times per week at an intensity that can be sustained improves lung function, heart health, and the ability to use fat as fuel. Beginning exercisers should start with 15-20 minutes of low intensity activity like walking three times per week and gradually increase duration and intensity over time.

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    © All Rights Reserved
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    Ask an Expert: The benefits of aerobic exercise

    Q: "My husband does a lot of strength training, but refuses to include any aerobic exercise in his routine. I'm worried that he's losing out on some important health benefits, but
    he doesn't buy it. Can you convince him?"

    Answer provided by Bruce Rife, lead fitness specialist:

    Aerobic exercise is considered by most experts to be the single most important component of fitness. Studies have shown that people who do regular continuous exercise will
    live longer, have a greater work capacity, and will decrease their risk of coronary artery disease, cancer and diabetes.  

    Aerobic fitness can be defined as the ability of the body’s cardiovascular and muscular systems to provide the necessary energy to sustain activity that uses the large muscle
    groups over an extended period of time. To reach aerobic fitness, a person must engage in continuous activity like jogging, walking, cycling, stair climbing, rowing, or
    swimming at an intensity level you can maintain for at least 30 minutes, three to seven days per week. 

    For individuals just starting their exercise program, remember to start slow and gradually increase intensity and duration. Beginning exercisers can start with 15-20 minutes of
    a low intensity activity, like easy walking, three times per week. 

    As your fitness level increases, first increase the duration and then the intensity of your workouts.

    Here are some of the many benefits of aerobic exercise:

    Increases the efficiency of respiration


    Improves blood volume, distribution, and delivery to muscles
    Improves cardiovascular efficiency
    Increases the stroke volume, or the amount of blood pumped from the ventricle during each contraction of the heart
    Increases cardiac output, or the volume of blood pumped by the heart each minute
    Decreases resting heart rate
    Improves the condition and efficiency of breathing muscles
    Improves the efficiency of movement
    Improves the body’s ability to use fat as an energy source
    Improves body composition by decreasing body fat
    Strengthens muscles
    Strengthens ligaments, tendons and bones
    Helps decrease the risk of developing coronary artery disease, cancer and diabetes
    Helps decrease anxiety and stress
    Helps you feel better overall
    The Benefits of Aerobic Exercise

    If you have yet to embrace an active lifestyle, take note of these other perks of aerobic exercise:

     Mental benefits. "Aerobic exercise has been shown to increase your confidence, emotional stability, memory, and
    brain function," notes Tripps. Studies show that about 19 million Americans experience depression every year. It is
    widely accepted that aerobic exercise improves the symptoms of depression.
     Health benefits. Besides strengthening your heart and lungs, aerobic exercise can help lower your cholesterol, reduce
    your risk of type 2 diabetes, improve your immune function, and lower your blood pressure.
     Physical benefits. Aerobic exercise burns up calories, which can in turn help you shed excess weight. Aerobic
    exercise also tones your muscles and improves posture.
     Fitness benefits. In addition to looking better and being healthier, aerobic exercise increases your stamina, giving you
    more energy for both work and play. You will sleep better and handle stress better, and you’ll feel better about yourself

    Aerobic exercise: Top 10 reasons to get physical


    Regardless of age, weight or athletic ability, aerobic exercise is good for you. See why — then prepare yourself to get moving.

    By Mayo Clinic Staff

    Regular aerobic activity such as walking, bicycling or swimming can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs
    and blood flow. Then get moving and start reaping the rewards.

    How your body responds to aerobic exercise


    During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

    You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to
    your lungs.

    Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid.

    Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.
    Below is a list of several of the physical and mental benefits derived from performing an aerobic activity with moderate frequency (i.e. 2 to 5 times per week):

     Increases cardiorespiratory and cardiovascular system outputs


     Strengthens the heart and entire cardiovascular system
     Decreases resting heart rate
     Improves circulation by removing cholesterol and plaque buildup from the arteries
     Body adapts to burn fat as it's primary fuel source
     Promotes safe and effective weight loss
     Reduces stress levels and calms and centers the mind
     Increases the basal metabolic rate, resulting in a greater number of calories being burned per day
     Lowers blood pressure
     Increases good cholesterol levels (HDL) while reducing bad cholesterol levels (LDL)
     Improves muscle tone
     Improves coordination, balance, and posture
     Increases oxygen levels in the blood
     Increases flexibility
     Increases the volume of blood per stroke from the heart
     Increases the efficiency in which oxygen is utilized
     Increases cardiovascular endurance
     Decreases the probability of contracting diseases such as heart, stroke, some forms of cancer, and type 2 diabetes
     Improves muscular tone while reducing body fat
     Increases the probability of maintaining healthy weight level as you age

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