Cardiovascular is an abbreviation for cardiovascular disease. This is a heart-centric system that delivers nutrients to all parts of the body. The correct name for this type of activity is aerobic exercise, which requires a lot of oxygen for a long time. Aerobic exercise is very different from high-intensity interval training, which involves fast movements for short periods of time [30 seconds to 1 minute], short breaks and repetitions in a circular pattern. Depending on the individual's level of health, longer or longer cardiac activities can be performed with or without rest. Activities include walking, running, cycling, swimming and even dancing.
The benefits of aerobics
The health benefits of aerobic exercise are well known and doctors strongly recommend general exercise to help alleviate some diseases. Benefits include:
- In this type of exercise you need to increase blood circulation, your heart will be stronger, and your body's ability to handle heavier activities will increase.
- Muscles get exercise and need energy. Burning calories will help to lose weight in the form of fat
- The release of endorphins will help fight stress, anxiety and depression
- Improve your skin tone
- Reduce the risk of high blood pressure, high cholesterol and heart disease
Type of aerobic exercise
Low impact - from
The impact of this type is very small, which means it can reduce the pressure on the joints. Activities include walking, cycling, swimming, yoga and Pilates. As a general rule, this type of exercise does not increase your heart rate and is usually classified as a slow-paced workout. These are good for older people, people who are overweight or newly exercised, and those who recover from injuries.
Tremendous influence - from
As the name implies, you will exert pressure on your body through enhanced exercise - forcing your body off the ground with jumping movements. Activities include jogging, running, skipping and binding in aerobics classes. If done incorrectly, the impact is not bad for you. Good technology is essential to avoid joint damage. Studies have shown that it can help build bone density and prevent or delay osteoporosis.
Exercise course details
The American College of Sports Medicine recommends a minimum of 30 minutes of moderate aerobic exercise every Friday. If high intensity is your thing, do it 20 minutes a day for three days. For those who want to lose weight or improve their health, it is better to have 30 to 60 minutes of moderate to high intensity activity every Friday.
To prevent injury, always perform a slight jog and some dynamic stretching. Cooling with gentle jogging and stretching will help lower heart rate and temperature and remove lactic acid.
Determining the difficulty of exercising can be difficult, but you can use a simple formula to find your training area. The most recommended training area is 60-85% of your maximum heart rate. To calculate your range, use 220 - your age and multiply by 0.60 and 0.85 to get the lower and upper limits. For example, a 40-year-old will have a heart rate training area of 117-244 beats per minute.
When you do aerobic exercise, lower your heart rate by feeling the inside of your wrist or neck for 15 seconds and multiplying by 4. Some sports watches have built-in heart rate monitors that make them easier.
No matter which type of aerobic exercise you choose, you should always do it in the training area to get the most benefit. Good training habits and good eating habits will help you live a healthy and long life.
Orignal From: Aerobics - good for the heart
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