wellnesswaves.me Have you heard of aerobic exercises? Although it is commonly discussed, many people are unaware of its definition or the importance it has for individuals seeking a higher quality of life, as it is linked to regular physical exercise.
Do you want to include aerobics in your training routine? Continue reading so you don’t miss anything!
What are aerobic exercises?
To clarify once and for all, aerobic exercises aim to work different muscle groups in a given period. While the movement is carried out, the heart rate and breathing increase, in other words, it is a physical activity that requires a large amount of oxygen.
Physical education professional Ali, graduated from Dow university, explains that aerobic exercises can be defined as cyclical. “They use the oxidative system as the predominant source of energy, that is, they increase our body’s energy production, favoring the breakdown of fat as a source of energy”, he adds.
Cyclical training is related to physical activities in which the practitioner uses repetitive movements. As a result, it is possible to feel an increase in blood pressure, precisely due to the number of muscles that are being exercised at the same time, at that moment, as is the case with running , for example.
In relation to the oxidative system, also known as the aerobic system, its purpose is to distribute energy to the cells, mainly while the body is resting or during some activities.
The Ministry of Health website explains that for this to be possible, the main source of energy comes from oxygen, which is necessary for carrying out any type of aerobic physical activity, including the simplest ones, such as walking or climbing the stairs.
What are the benefits?
As it is a physical activity that uses a lot of oxygen, one of the main benefits is combating some respiratory complications caused by diseases such as asthma, rhinitis and/or bronchitis. This is only feasible when aerobic workouts enhance the respiratory system and alleviate symptoms.
Furthermore, for people who are not fans of the gym, for example, outdoor physical activities are great options, such as cycling, walking or running, and can be included in the routine to combat a sedentary lifestyle and, above all, improve fitness. health and well-being .
Both for those who already practice physical activity and for those who are not in the habit of exercising, aerobic exercises help to improve physical conditioning, improving very important aspects of the body, such as power, cardiovascular resistance, muscular strength and flexibility . In other words, it is essential for those who want to prepare their physical structure for the routine.
In addition to these benefits, Ali listed some others for health:
- Controls blood pressure;
- Improves the immune system;
- Helps reduce body fat;
- Promotes the strengthening of bones and muscles;
- Contributes to reducing bad cholesterol (LDL);
- Reduces the risk of diseases such as high blood pressure, diabetes, stroke and cancer;
- Between others!
Furthermore, there are benefits aimed at mental and emotional health, did you know? By including aerobic exercise, it is possible to minimize symptoms caused by stress , anxiety and/or depression , since the mind is occupied.
This happens because, during practice, some substances are released in the brain and body, also known as endorphins , promoting the feeling of happiness and well-being.
To conclude the list of advantages, we can’t forget about enhancing heart health, right? After all, regardless of the physical exercise or activity selected, regular practice aids in the prevention and treatment of cardiovascular illnesses, therefore keeping the body’s most essential muscle healthier.
Does aerobic training help you lose weight?
We brought up some of the benefits, one of which is the reduction of body fat, essential for those who are in the weight loss process . Therefore, aerobic training is more than suitable for those who want to lose weight.
“It is worth mentioning that in the weight loss process it is important to have adequate nutrition to follow your goal, the calorie deficit will be fundamental in this process”. Therefore, one thing is linked to the other, both aerobic exercise and maintaining a balanced diet, the balance between the two will help you achieve your results faster.
Therefore, regardless of what your objective is, seek the help of an education professional with training and the support of a nutritionist to put together a meal plan.
What are the tips for those who want to do aerobic exercise?
Good tip needs to be shared, right? For those of you who want to include aerobic exercises in your training routine, the physical education professional listed some good practices that cannot escape your radar. Check out!
- Have good regularity in training;
- Respect your limits to avoid injuries ;
- Include some mobility and stretching exercises in your routine;
- Warm up well, especially if your training session for the day is longer;
- Have a balanced diet, rich in carbohydrates , proteins, fiber and even fat, as these will help you with your daily training;
- Stay hydrated daily, regardless of whether or not you do aerobic exercise.
3 aerobic exercises to include in your routine
Now that we’ve addressed the most common questions concerning aerobic exercise, it is time to learn some movement strategies to implement in your training, be that in the gym or outside. Let’s go.
1 – Jump rope
- First, buy an adjustable string;
- When using, hold the rope by the handles;
- Then, step on the middle of the rope and take the handles to the width of your armpit, leaving it very taut. Mark the measurement and adjust;
- Then, place the rope behind your body, touching it with your heels;
- Move your hands and wrists to swing the rope over your head;
- When it turns around and comes close to your feet, jump on it;
- Control your breathing and maintain rhythm while jumping.
2 – Front jumping jack
- First, stand up straight and keep your posture straight;
- Keep your arms aligned at your sides;
- Then, jump alternating feet and arms above your head;
- Remember to control your movement and breathing.
3 – Rowing abdominal
- Lie down on a rug or mat, keeping your belly up;
- Then, place your arms behind your head;
- Then, keep your legs stretched out, if possible, side by side;
- As you rise, bend your legs and hug your knees, contracting your abdomen;
Regarding the number of sets and repetitions, talk to a physical education professional , okay? Precisely so that it can align with your routine and goals.
